A quick guide to losing body fat, easily and quickly.
TL;DR: Fasting and 2 hours of walking per day.
You can lose about 10kg of fat in four weeks. All you need to do is:
- Go for long walks, 2x one-hour walks per day. Listen to podcasts.
- Do some squats.
- Stretch and do mobility exercises.
- Sleep enough.
- Meditate and be calm.
- Fast for a few days.
The maths: 7500 kcal per 1kg of body fat. 450 kcal per hour of walking. Aim for 3000 kcal per day, or 400g fat loss per day, or about 2.5kg fat loss per week. You'll use about 1900 kcal per day by just being alive (depending on your lean muscle mass), so add about 1000 kcal with two hours of walking. In my experiments I can lose an average of 550g of fat per day while fasting.
Two 5-day fasts should do it. The rest of the time eat one super healthy paleo/keto meal per day.
If you get bored, have some green tea with coconut oil.
Fasting and walking. Simple. You can't screw this up. Yes, I have tested it.
Read this for more detail: Fasting for Fat Loss
ps. I'm not a doctor, read the details of the fasting post above.
Previous posts in my Strong Opinions series.
Update Dec 2017: Actually, one of the best long term hacks I've found is just to avoid gluten. Simple. Easy to explain in social situations.