Eat More, Lose Weight: 5 Science-Backed Habits That Actually Work

Listen to this episode from The Proof with Simon Hill on Spotify. What if losing body fat didn’t have to be so difficult? In this episode, I share five practical, science-backed strategies to support fat loss in a sustainable way. No gimmicks. No pseudo-science. Just real tools to help you feel fuller, fuel your body better, and improve metabolic health. Whether your goal is to reduce visceral fat or feel more confident in your body, these strategies can help — and you don’t need to do them all at once to see results. In this episode, I cover: Why energy density matters The “preload” trick that helps regulate intake How eating slower naturally reduces appetite The surprising role of gut microbes in hunger Why protein + fibre is the ultimate combo A flexible approach to time-restricted eating Plus, I bust common weight loss myths and share why improving body composition is about more than aesthetics. If you’re ready for a science-based, sustainable approach to fat loss — without restriction — this episode is for you. Introduction (00:00) Should You Choose Low Energy Dense Foods? (01:39) Could Slowing Down Your Eating Help? (07:51) How Can You Feed Your Gut Microbes? (12:29) Why Increase Your Protein Intake? (15:41) Does Reducing Your Eating Window Work? (19:27) Recap and Final Thoughts (21:03) Conclusions (22:16) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for 25% at checkout. Eight Sleep Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Function Health Track, optimise, and thrive with Function Health. Access 100+ lab tests – five times more than a typical physical – including ApoB and LP(a), no doctor approval needed. Get science-backed insights and track your results over time. Skip the 400,000-person waitlist at functionhealth.com/simonhill. Only available to those living in the United States. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow [this link](https://eimele.com/essential-8/15660280.html.) for 20% off one-time purchases and subscriptions. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) • Creator of theproof.com • Host of The Proof with Simon Hill • Author of The Proof is in the Plants Subscribe & Connect: • YouTube • Apple Podcasts • Spotify • Instagram: @simonhill • Twitter: @theproof • Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.