Losing weight and burning fat can be challenging, but understanding the science behind effective fat loss strategies can make all the difference. Dive into these ten scientifically proven methods to accelerate your fat loss journey and achieve lasting results.

Protein Sparing Modified Fast (PSMF)

The Protein Sparing Modified Fast (PSMF) is a scientifically supported method for rapid fat loss. By adopting a low-carb, low-fat, high-protein diet with minimal calorie intake, individuals can experience significant fat loss while preserving muscle mass.

Aggressive Calorie Deficit

Increasing your calorie deficit based on your body fat percentage is a scientifically backed approach to expedite fat loss. By tailoring your deficit to your specific needs, you can optimise fat loss while minimising muscle loss.

Prioritise Strength Training

Strength training is essential for preserving muscle mass during weight loss. Scientific research has shown that maintaining muscle mass is key to boosting metabolism and maximising fat loss.

Start Meals with Salads or Soups

Initiating meals with low-calorie, high-volume foods like salads or soups has been proven to reduce overall calorie intake. By increasing feelings of fullness, these foods can support weight loss efforts.

Consume More Fibre

Increasing fibre intake has been scientifically shown to promote satiety and reduce calorie consumption. Fibre-rich foods like fruits, vegetables, and whole grains should be prioritised in a fat loss diet.

Replace High Sugar High Fat Foods

Scientific research suggests that replacing sugary beverages and highly palatable snacks with alternative foods and accountability can lead to significant weight loss by reducing calorie intake.

Incorporate More Walking

Increasing physical activity, even through simple activities like walking, has been scientifically proven to accelerate fat loss. Incorporating more movement into your daily routine can lead to substantial calorie burn over time.

High-Intensity Interval Training (HIIT)

Scientific studies have shown that HIIT is an effective fat loss strategy, with short, intense bursts of exercise followed by brief recovery periods resulting in significant calorie burn and fat loss.

Ensure You’re Getting Essential Vitamins and Minerals

Vitamins and minerals play a crucial role in metabolism and energy production, impacting weight loss efforts. Scientific evidence suggests that meeting your micronutrient needs through diet or supplementation is essential for fat loss success.

Prioritise Consistency with the “Build the Chain” Methodology

Consistency is paramount for successful fat loss, and one effective way to achieve it is by employing the “Build the Chain” methodology. This approach involves establishing a habit chain by committing to small, achievable actions consistently over time. Start by setting achievable daily actions and gradually building upon them. Each successful day adds a link to your chain, reinforcing the habit and making it easier to maintain over time.

By incorporating these scientifically backed strategies into your fat loss journey, you can maximise your results and achieve your weight loss goals more efficiently. 

Remember, understanding the science behind fat loss is the key to success!

One thing extra that can also help is a dedicated coach to help guide you through the common mistakes and plateaus, not an AI cookie cutter approach but someon invested in the journey with you, a real person checking in and giving real time feeback.

Something we offer as part of our membership is this Hybrid approach, a coach in your pocket looking after you, there to answer questions and give valuble accountability! Interested in any of our memberships, reach out and we’ll drop you a call to discuss the options and your goals.



Founder- Priority 6 www.p6gym.co.uk

Head Coach- The OC Method

Author- Build The Chain

Life Longer Learner

PS: Keen to get involved, apply for our program here:



Priority 6 is THE fat loss and transformation centre in Abingdon, Oxfordshire. We have a hybrid approach to fitness through CrossFit classes, personal training, sports massage therapy and Hyrox classes.