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Ben Coomber Radio

25 Fat Loss Tips {Live Talk}

Ben Coomber Radio

Ben Coomber

Health & Fitness

4.8 • 1.2K Ratings

🗓️ 13 January 2026

⏱️ 32 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

This is a live recording of a talk I did at my local gym for the members, the talk was called 'The Fat Loss Blueprint', which covered 25 tips and tricks to maximise your fat loss efforts. This was the full list of tips I covered in the talk, so you have a record of them: 

THE FAT LOSS BLUEPRINT  
  1. Know what your actual goal is (as it’s not just fat loss. And own it) 
  2. Calories are king (15% deficit is ideal) 
  3. Protein needs to be 1.5-2g per KG body weight 
  4. Fat & carbs make up the rest, in a balance that is optimal for you 
  5. Real food is king 
  6. Be a good chef 
  7. The true cost of “f**k it” moments 
  8. Breakfast like a pauper because of the stomach stretch reflex 
  9. Fasting is OK for men, often an issue for women 
  10. Alcohol, past a point, will hold you back 
  11. Performance supplements can be fat loss supplements (caffeine, creatine, beta alanine)
  12. Cover your basics with supplements first (multi, omega, electrolytes) 
  13. Food intolerances must be found
  14. Whatever steals your energy, say NO to it 
  15. Set your home environment up for success & be organised 
  16. A lack of sleep screws up everything
  17. Whacked hormones can make everything harder 
  18. Training is a stress, manage your stress bucket otherwise all systems suffer 
  19. Training too much can make you lazy and gain weight 
  20. Always look to build or retain muscle when dieting 
  21. Move lots every day is a big hack
  22. Poor movement = inefficient burn (and recruitment) 
  23. Pain will always hold you back 
  24. Invest in skills you lack 
  25. If you get stuck in victim mode, work out how to get out. 

    Know you’re AWESOME and deserve everything you want!  

    Get 15% off Awesome Supplements with code: CEO15 

Transcript

Click on a timestamp to play from that location

0:00.0

Right, well thank you all for coming on a blustery Sunday afternoon.

0:05.0

Firstly, props to Matt and Vic and everyone else that runs the gym, because I love this

0:10.0

gym.

0:11.0

I come here as a member and I think it's a great experience.

0:12.0

I just wanted to say, high five, because I really enjoy it here.

0:16.0

So tonight's going to be very straightforward, very to the point. I'm going to try and keep it as matter of fact as possible.

0:24.6

A tiny bit of background. My name is Ben Cumba.

0:27.6

I come to this gym. I'm 39. Dad are two girls.

0:31.6

Love to train. Training's been a part of my life.

0:34.6

I've been a nutritionist for 19 years. I've worked in elite sport. I've worked with kids. I've taught thousands of coaches how to be nutritionists. I now run a

0:43.3

supplement company. I've written a best-selling book called How to Eat, Move, and be healthy.

0:47.3

And I thought tonight had a bit of value to the gym and everyone that comes here since it's that time of year where fat loss is usually

0:56.0

a bit more of a focus. So I thought why not dive in on that as a topic? I structured this talk

1:04.1

around a seminar that I used to do on the Expo Circuit, and it was always the most attended

1:10.6

talk on the whole of the Expo Circuit, and I always the most attended talk on the whole of the

1:12.2

expo circuit circuit and I think it was just because of the name and the name of the talk

1:16.0

used to be 25 reasons you can't lose body fat and it made people go there's 25 reasons

1:22.0

and basically that list is off the back of this talk which has been something that I've done

1:27.4

quite a lot.

1:28.5

So the 25 reasons that is on your talk is going to be the basis of what I'm going to deliver tonight.

1:33.9

And it's just a really simple way to see how fat loss can into how it needs to be integrated into a full picture into your life.

1:41.8

Because I can stand here and say, the thing that will make you lose fat is eating less and moving more

...

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