The Proof with Simon Hill

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

Apr 8, 2025

Discover five science-backed strategies for sustainable fat loss without the usual diet gimmicks. Learn how energy density affects satiety and why eating slower can help reduce cravings. Uncover the surprising influence of gut microbes on hunger and why combining protein with fiber is a winning combo. Explore the effectiveness of time-restricted eating and bust common weight loss myths. This informative discussion emphasizes that improving body composition goes beyond mere aesthetics.

28:43

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Quick takeaways

Incorporating low-energy dense foods like fruits and vegetables can help reduce calorie intake by promoting fullness without restrictions.

Slowing down meals and savoring food enhances satisfaction, thus regulating appetite hormones and supporting effective weight management.

Deep dives

The Role of Food Choices in Weight Loss

Eating more nutrient-dense foods can aid weight loss without the need for calorie counting. Foods that are low in energy density—such as fruits, vegetables, and whole grains—provide fewer calories per bite, which helps individuals feel fuller without overeating. Research has shown that starting a meal with low-calorie options like soup or salad can lead to a 12 to 20% reduction in overall calorie intake. This approach not only promotes weight loss but also supports long-term health by reducing excess fat around vital organs.

Intro

2min

Five Science-Backed Strategies for Effective Weight Loss

11min

Examining Toxin Exposure and Optimizing Sleep Quality

2min

Five Practical Strategies for Effective Weight Loss

13min

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)

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Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com

• Host of The Proof with Simon Hill

• Author of The Proof is in the Plants

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Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.