Daniel Raz | Easy Fat Loss at Home
@DanielRaz_Fit
Fat loss isn’t just about diet and exercise. Your nervous system controls how much fat you burn but most people overlook it. Master it, and you can burn fat without starving yourself or overtraining. Here’s how it works (backed by science): 🧵
For years, fat loss advice has been the same: • Cut calories. • Exercise more. • Burn fat. But there’s a missing piece no one talks about. Your brain controls fat loss. And if you understand how, you can burn fat faster.
Fat loss is a two-step process: 1) Mobilization – Moving fat out of storage. 2) Oxidation – Burning it for energy. Most people fail because they only focus on oxidation. But if you can't mobilize fat, you’ll never burn it. Let’s break it down ↓
1: Your nervous system controls fat burning. Your fat cells are wired with nerves that release adrenaline, triggering fat mobilization. No adrenaline = no fat mobilization. And if you don’t mobilize fat, it stays on your body no matter how much you diet.
2: Shivering is a fat-burning machine. You don’t need hours of cardio. A study found that shivering for 10-15 minutes burns as much fat as an hour of moderate exercise. Why? Because shivering releases succinate, a molecule that activates fat-burning brown fat.
3: Non-exercise movement burns more fat than workouts. Studies show people who fidget, stand, and move all day burn 800-2,500 more calories per day than those who don’t. It’s called NEAT (Non-Exercise Activity Thermogenesis)—and it’s one of the biggest fat loss hacks.
4: Cold exposure accelerates fat loss—but not how you think. The key is shivering. The best protocol? • Get in cold water. • Wait until you shiver. • Get out for 2-3 minutes (don’t dry off). • Repeat 3x. This maximizes succinate release = more fat burned.
5: Fast cardio only works after 90 minutes. If you exercise fasted: • First 90 min: You burn mostly glycogen. • After 90 min: You switch to fat. But if you lift weights before cardio? You deplete glycogen faster → burn fat sooner.
6: Caffeine boosts fat loss—if used correctly. • 100-400mg of caffeine before exercise increases fat oxidation. • Caffeine stimulates adrenaline → triggers fat mobilization. • But too much caffeine before lifting can constrict blood vessels → hurt performance.
7: GLP-1 boosts fat burning naturally. Most people hear “GLP-1” and think of weight-loss drugs like Ozempic. But you can trigger GLP-1 naturally with yerba mate tea—no drugs needed. Drink mate before exercise = higher fat oxidation without side effects.
8: Carnitine helps burn fat—not just move it. L-carnitine transports fat into mitochondria, where it’s burned for energy. Supplementing with 500mg-2g/day of acetyl-L-carnitine = more fat oxidation → faster fat loss.
9: Change up your workouts to target stubborn fat. Your fat-burning nerves adapt to repetitive workouts. Solution? New movements. • Switch up exercises. • Change rep speeds. • Try explosive movements. Novelty = more adrenaline release = better fat loss.
10: Fat loss isn’t just calories in, calories out. Your nervous system is the master controller. • Using cold + shivering. • Increasing NEAT (fidgeting, pacing, standing). • Training fasted (with weights first). • Supplementing with L-carnitine.
Fat loss myths are everywhere. But now you know the real science-backed tools. Final takeaway: Instead of suffering through starvation diets, work with your body—not against it. You’ll burn fat faster and keep it off for good.
Over the last few years, I've helped my clients build sustainable systems for weight loss. > without the gym > without crazy diet tactics If you want the system, DM me the word "WEIGHT" and let's chat.
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