🍔 I Ate Cheeseburgers and Lost 4.5kg in 4 Weeks — Here's What That Taught Me About Weight Loss

What if I told you I lost over 4kg in just four weeks... while eating two cheeseburgers a day?

Sounds like clickbait, right?
But it’s not. It’s a case study in what really drives fat loss—and a reminder that you don’t need to suffer to make progress.

In the video below, I break down exactly how I structured my “burger diet” experiment, why it worked, and what it teaches us about the difference between calorie quality and calorie quantity.

🎥 Watch the full video here:

🧠 The Real Secret to Weight Loss: Calorie Deficit

As a personal trainer in Bristol, I work with clients who are frustrated by their lack of progress—despite “eating clean.”

But here’s the reality:
Whether you’re eating kale salads or cheeseburgers, the scale only moves when you’re in a calorie deficit.

During my 4-week cut, I:

Ate two homemade cheeseburgers per day
Tracked calories and protein
Ate mostly processed convenience foods (yes, even protein granola and desserts)
Lost 4.5kg

That’s it. No magic. Just controlled intake.

🟡 But Did I Feel Good?

Now, here’s the twist:
Even though I lost weight, I didn’t feel amazing.

While I hit my calorie and protein targets, my diet was low in:

Fibre
Micronutrients
Food volume (which helps you feel full)

This wasn’t a long-term strategy—it was an experiment to prove a point. And it worked.
But it also highlighted why we still recommend nutrient-dense foods, especially for clients trying to lose fat sustainably and feel good doing it.

💡 What You Can Learn From This

This experiment wasn’t about recommending cheeseburgers to everyone—it was about showing that:

✅ Calorie control is king
✅ You don’t need to be perfect or eat 100% clean
✅ Processed foods can fit into your diet (if they’re tracked)
✅ Weight loss comes down to energy balance—not magic foods

If you're struggling with fat loss, it’s worth asking: