The No BS Guide to Burn Fat and Get Lean Fast
A Simple Fat Loss Plan That Actually Works
Let’s not waste time with fluff. You don’t need another complicated fat loss plan filled with confusing science, 12-step meal prep routines, or some influencer’s “secret” workout. You just need the truth — plain, simple, and effective.
This is my No BS Guide to Burn Fat and Get Lean Fast. Everything below is what I personally believe in and use myself. If you follow these steps consistently, I guarantee you’ll see real changes — no gimmicks, no starvation, no treadmill marathons.
Let’s break it down.
1. Processed Food Is the Enemy
You can’t outwork a crappy diet — especially one loaded with processed food. Most of the stuff in boxes, packets, and drive-thru bags? It’s designed to keep you hungry. It’s addictive, hyper-palatable junk that messes with your hunger cues and keeps you stuck.
Here’s the fix:
Stick to real, whole foods.
Think rice, dal, vegetables, fruits, eggs, chicken, paneer, nuts, seeds — simple stuff that your body recognizes. The less ingredients, the better. Cook at home. Control what goes into your meals. Processed food will stop your progress faster than anything else.
2. Prioritize Protein – And Eat It First
Protein is the ultimate fat-loss weapon. It keeps you full, helps you hold onto muscle, and boosts your metabolism. When you don’t eat enough protein, you’re more likely to feel hungry, tired, and soft.
My go-to rule:
Eat protein with every meal — and eat it first. Whether it’s eggs, tofu, paneer, chicken, Greek yogurt, or lentils, make protein the foundation of every plate. That small shift makes a massive difference over time.
3. Lift Weights – Muscle Is Your Metabolism’s Best Friend
If your goal is to burn fat and look lean, lifting weights is non-negotiable.
You don’t have to train like a bodybuilder, but you do need to build some muscle. More muscle = higher metabolism = more calories burned even at rest.
Start with 3 days a week. Focus on basic movements like squats, lunges, push-ups, rows, and overhead presses. Keep it simple and get stronger over time.
Here’s a 3 plan you can use, click below to get started.
4. Eat Your Goal Weight in Grams of Protein
Here’s an easy way to hit your protein needs: Eat your goal body weight in grams of protein per day.
If your goal is to weigh 180 lbs, eat 180 grams of protein per day.
That’s it. Straightforward.
Split it across 3–5 meals. Use real food first. Don’t stress about perfection — just aim for consistency.
5. Progress Over Time – Or You Won’t Change
Progressive overload isn’t just a fancy gym term — it’s the key to changing your body. You need to push your limits little by little. More weight, more reps, better form, shorter rest — any of these count.
No challenge = no results.
This is how you force your body to adapt. This is how you grow muscle and burn fat.
6. Protein Shakes Are Tools — Not Meals
Let me be clear:
Shakes are not a replacement for real food.
But they are a convenient tool to help you hit your daily protein target. Especially when you’re busy or just can’t stomach another chicken breast. One scoop of whey with water or milk — quick, easy, done. Just don’t build your diet around them.
7. No Need for Structured Cardio – Just Walk
Cardio has its place, but for fat loss?
Walking is king. Especially after meals — it helps with digestion, blood sugar, and burns calories without ruining your joints or messing with recovery.
No need to run or cycle for hours.
Aim for 7,000–10,000 steps a day, and try walking after meals. That one habit alone can change the game.
Final Thoughts
Getting lean isn’t about suffering, starving, or sweating buckets.
It’s about building a system that actually works and sticking to it.
- Eat whole foods
- Prioritize protein
- Lift weights
- Walk more
- Get better over time
This is how I do it. And this is how you can do it too.
Don’t overcomplicate it. Don’t wait for the perfect time.
Start now — and stay consistent.
Let’s get to work.
— H.S. Dhillon
