6 surprising ways to lose body fat
Sometimes, it's not about eating less; it's about living (and eating) smarter.
If you're stuck in the loop of calorie-cutting, detox hacks, or 10-minute shred programs, this article might shake things up. Real fat loss isn't about restriction. It's about strategy, circadian intelligence, and using physiology to your advantage. I call this health optimisation.
These are six surprising ways to lose body fat that utilize subtle, underused tools — some physiological, some psychological — that help your body naturally shift into fat-burning modes, such as during sleep while fasting and when utilising body fat and glycogen for activities like walking and working. I think it would be wiser to stack and be consistent with these tools rather than relying on an intense two-hour cold bath, which may lead to being wrapped up in a dressing gown and cranking up the radiator, defeating the purpose.
👄 1. Chew More, Burn More
I have discussed mastic gum before and its unique benefits for the gut and digestion [read the article HERE]. However, chewing gum (pre- or post-meal) may help reduce body fat by improving digestion, increasing satiety, and boosting thermogenesis. Mastic gum is slightly different from standard gum (healthy or not)—it's a full-on workout for your jaw and affects your breathing.
🧠 A study titled "Effects of gum chewing on appetite and energy intake after a meal" found that gum chewers reported reduced hunger and snack intake.
Slow down. Chew properly. Chew to increase your energy expenditure but improve your oral health and breathing (less mouth tape needed). Your body will thank you.
Grab some Mastic Gum HERE (10% off with LIVEVITAE, and first-time orders get a further 10% off on top)
🧍♂️2. Stand, Fidget, Move: The NEAT Advantage
Non-exercise activity thermogenesis (NEAT) accounts for up to 15–50% of daily calorie expenditure in active individuals. That's all the movement outside the gym: standing at a desk, walking after meals, cleaning, and fidgeting.
💡 Sitting for prolonged periods downregulates glucose uptake and lipolysis, increasing fat storage, particularly around the midsection. Take hourly breaks. Stretch your legs, raise your calf, and do a 10-minute mobility drill. Or start by taking walking calls. Swap chairs for floor sitting. Fidget freely.
🧠 3. Think Your Way to Satiety
One of the most fascinating studies in nutritional neuroscience, "Mind Over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response", found that participants' perception of the calorie content of a milkshake altered their hunger hormone levels.
Even though all shakes were identical, those believing they'd consumed more calories had lower ghrelin levels and felt fuller.
🪄 Application: Before meals, set your mental state. See your food as abundant, satisfying, and energising. It might sound woo-woo, but your hormones are listening.
❄️ 4. Cold Water for Hot Results
This can be applied orally and topically with cold therapy, like ice baths. Drinking cold water primarily upon waking can enhance brown fat activity, which burns calories to generate heat. In fact, throughout the day, it can make a small dent by triggering the body to regulate it and "burn/expend" calories.
🌡 A study titled "Cold-induced thermogenesis and energy expenditure in humans" confirmed increased calorie burn with cold exposure, including cold water. Ref
Other strategies include Cold showers (less potent), Cold baths, and even one that I use when I want to kill two birds with one stone—the cool fat burner. You can find out more HERE.
🌶 5. Spice, Bitters, and Bile Flow
Capsaicin (from chilli) and other bitters, such as dandelion, ginger, and rocket, help stimulate bile flow, activate thermogenesis, and improve insulin sensitivity. Additionally, cinnamon has been shown to upregulate uncoupling proteins, which allow you to dissipate energy, transferring it as free heat.
🧪 A study in the Appetite Journal found that capsaicin reduced appetite and increased fat oxidation.
Start small: Add chilli flakes to your eggs, bitter greens before meals, or lemon and ginger shots in the morning. Or throw cinnamon into your yoghurt after dinner or a workout.
🏋️♂️ 6. Protein Timing Around Training
Protein matters, but when you eat it might matter more.
📚 A study titled "Effects of whey protein supplementation before, and following, resistance exercise on body composition and training responses: A randomised, double-blind placebo-controlled study" showed that participants consuming protein before and after training experienced better body composition shifts than those focused only on total daily protein.
Application: For those who have the basics dialed in with a nutrient-dense diet (consuming Oath Food Co.), regular training, recovery timing, and a protein shake pre and post-workout, this approach may give you an edge.
⚠️ Note: The study used whey protein. This is my favourite option - HERE.
However, some clients fare better with beef isolate (HERE) or pea protein (HERE), both of which are linked if you're curious.
⚖️ Bonus Principle: Front-Load Your Day
Your metabolic rate, insulin sensitivity, and cortisol rhythm peak at an earlier age. Eating most of your food, especially protein and carbs, earlier can improve energy balance and fat oxidation.
🧠 The old wisdom of "eat breakfast like a king..." holds some truth, especially if you train in the morning.
In Closing
Let's be real: If you're already eating real food, minimising ultra-processed junk, training consistently, and dialling in your recovery, these micro-adjustments can chip away at that stubborn fat.
But without nervous system regulation, these tactics are just noise.
Fat loss isn't about chasing more tools; it's about creating an environment where the body feels safe enough to let go. That means managing cortisol, reducing adrenaline dominance, and trusting your biology.
Remember: Energy can't be destroyed, only transferred.
Your job is to support your system so that it can let go of the excess and convert it into function. Think smarter. Train efficiently. Eat ancestrally.
The results follow.
Trust the process. Or if you need further support and guidance like Jaiy below, I can help you HERE.
– Ryan
Live Vitae | Oath Food Co.
