9 yrs of honest fat loss advice in 60seconds

6 Oct 2026 · 2 min

Watch on YouTube

1:42

In this one‑minute YouTube short, Eric Roberts delivers a rapid, practical guide to fat loss based on nine years of experience. He explains why the scale may not drop immediately when lifting weights, emphasizes pairing protein and fiber at every meal to curb cravings, and dismisses peanut butter as a protein source. He outlines an 80/20 clean‑eating approach, urging viewers to eliminate trigger foods and to create a weekly calorie deficit (100‑200 kcal per day) while allowing a weekend refeed (500‑1,000 kcal). He recommends larger meals to stop constant snacking, suggests swapping an extra workout for meal‑prep time if training more than five days a week, and advises low‑intensity cardio over high‑intensity to avoid cortisol spikes. He notes that abdominal fat is the last to go, advocates using a food scale for a seven‑day audit, highlights the thermic effect of protein (up to 30 % of protein calories burned), and cites client results of 10‑20 lb loss in eight weeks. The video ends with a call‑to‑action to tap his profile link for personalized coaching.

Chapters

9 years of fat loss advice in 60 seconds. If you're lifting weights, the scale will not go down at first, and that's normal. Protein and fiber at each meal is the best way to reduce cravings and hunger. Peanut butter is not a good source of protein. I'm sorry. 80% of your daily calories should come from clean and healthy foods, but the other 20% can come from treats or junk food or whatever you want. That said, stop buying trigger foods you know you can't control yourself with. Eat 100 to 200 less calories during the week so you can eat an extra 500 to 1,000 calories on the weekends. Eat bigger meals so you stop snacking all day long. If you're working out more than 5 times a week but not losing weight, take one of those workouts, don't do it, and use that same time towards your meal prep instead. Swap out high-intensity cardio for walking or low-intensity cardio, you still burn calories without increasing your cortisol. Your stomach is the last place you'll lose fat from. I'm sorry. Use a food scale to weigh out your food for 7 days. You'll be shocked at how many calories you're actually eating. For every 100 calories of protein you eat, your body burns up to 30 of those calories. This advice is how our clients like Cindy lose 10 to 20 pounds in their first 8 weeks on average. If you're interested in learning how we can help you, tap the link on my profile.