6 Ways to Lose Fat in 2025 (Using Science-Based Methods) | Ep 266

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)
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Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?
Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat loss strategies tailored to your unique lifestyle and goals. These approaches aren’t about quick fixes but real, lasting results without misery or burnout. Learn how to pick the strategy that fits your body, goals, and life, and start 2025 with a sustainable plan you’ll stick with.
You’ll also hear why most fat loss plans fail, the role of metabolic adaptation, and the secret to flexibility in dieting that most people overlook. Download Philip’s free Precision Fat Loss Guide at witsandweights.com/free to follow along and put these strategies into action.
Today, you’ll learn all about:
3:03 The three main reasons diets fail
8:27 Strategy #1
10:48 Strategy #2
13:15 Strategy #3
16:50 Strategy #4
18:44 Strategy #5
21:03 Strategy #6
23:04 Understanding metabolic adaptation and its impact
27:38 How to choose the right strategy for you
30:41 Setting up calories, macros, and meal timing
37:26 The importance of maintaining strength while cutting
39:17 Why successful fat loss doesn’t require perfection
41:36 Fat loss that fits your life
42:52 Outro
Episode resources:

• Have you heard about MacroFactor’s massive $100,000 New Year's Transformation Challenge? They’ll be giving away $50,000 to a grand prize winner, and $500 to 100 more people! All you need to do to enter is download MacroFactor – use my code WITSANDWEIGHTS to get a two-week free trial – then fill out a quick form at macrofactorapp.com/challenge
  

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Capitole

1. 6 Ways to Lose Fat in 2025 (Using Science-Based Methods) | Ep 266 (00:00:00)

2. Precision Fat Loss Strategies for 2025 (00:00:01)

3. Long-Term Sustainable Fat Loss Strategies (00:04:43)

4. Flexible Fat Loss Strategies for Success (00:16:56)

5. Personalized Fat Loss Strategy Selection (00:23:22)

6. Implementing Fat Loss Strategies (00:29:52)