Berhan Talay | Fat loss & discipline guide

Want to feel better while cutting? Focus on: – Eating real food – Sleeping 8+ hours – Lifting 3x/week – Managing screen time Basics first. Then optimize.

Still blaming your metabolism? Still skipping breakfast? Still quitting every weekend? You’re not stuck. You’re just undisciplined.

Want lasting fat loss? Focus on these 20% high impact habits: – Protein at every meal – Walking 10k steps daily – Sleeping well – Drinking water first thing The rest falls into place.

2019: “Skipping meals.” 2021: “Eating whatever I want.” 2023: “Balanced meals with protein, fats, and carbs.” 2025: “Sustainable habits that fuel my life.” Your body adapts to how you treat it.

Did you know? Cold exposure (like cold showers) can boost your metabolism by activating brown fat, helping you burn more calories at rest. It’s science, not hype.

Still blaming your metabolism? Still skipping breakfast? Still avoiding strength training? The truth is it’s not your body. It’s your choices.

2016: “Cardio is enough.” 2018: “Started lifting weights.” 2020: “Meal prep on Sundays.” 2022: “Gym is my anchor.” 2025: “Fat loss is just a side effect of how I live.”

One person lifts for aesthetics. The other lifts to stay alive at 85. Same movement. Different purpose. Long term thinking wins.

Want to burn fat without tracking every bite? 🥚 Eat 30–40g protein per meal 🥗 Fill the rest with fruit + cooked veg 🚶‍♂️ Walk 10K steps a day 🧂 Get your electrolytes right Simple habits. Big results.

Fat loss is like gardening. You can’t plant seeds and expect a forest overnight. You water daily, prune, and nurture. Patience and persistence grow results.

Still waiting for the “perfect time” to start? Still blaming your genetics? Still relying on “quick fixes”? Truth: Consistency beats excuses.

You can binge watch TV for 3 hours straight… Or spend 20 minutes moving your body and boosting metabolism. Discipline may feel hard now, but regret lasts longer.

Improve fat loss by: •Drinking green tea daily •Adding omega-3 fats to your diet •Managing stress through meditation or breathwork Balance is everything.

TESTOSTERONE: Your secret weapon for FAT LOSS, ENERGY, and MUSCLE yet most don’t realize how critical it is. Here’s how to know if your testosterone is low, what causes it, and what to do about it: Signs of low testosterone impacting fat loss: #1 STUBBORN BELLY FAT & LOW…

One person obsessively counts every calorie. Another focuses on nutrient quality and consistency. Who’s healthier, leaner, and more energized? Quality over quantity wins every time.

Want to simplify fat loss? Focus on: – 30g+ protein per meal – Prioritize sleep – Cook 80% of your meals – Walk every day Ignore the noise. Do what works.

Progress isn’t linear. Some days you’ll feel unstoppable. Others, you’ll want to quit. But showing up every day beats perfection. Keep grinding, no matter what.

Want better fat loss results? 🛌 Prioritize 8-10 hours of quality sleep 🥦 Fill half your plate with veggies ⏰ Practice intermittent fasting 12-16 hrs 🏋️‍♂️ Include resistance training 3x/week Small habits, big changes.

2018: “Cardio every day.” 2020: “Started lifting.” 2021: “Dialed in protein.” 2023: “Only trains 3x/week.” 2025: “Lean. Energized. Free.” Minimal training. Maximum results. It’s the system, not the suffering.

Tired of feeling tired? ☀️ Get 10 minutes of sunlight before 9am 🍳 Eat 30g protein at breakfast 💧 Drink 3L water by noon 📵 Ditch screens 1 hour before bed Fix your energy watch fat loss follow.