🍔 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.

đź’ˇ What You Can Learn From This

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

âś… 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:

  • Are you eating in a consistent deficit?

  • Are weekends undoing your weekday consistency?

  • Are you overcomplicating things that should be simple?

🤝 Want Help With Your Own Fat Loss Plan?

At OPEX Bristol, we help busy people get strong, lean, and confident—without extreme diets or unrealistic expectations.

We offer:

  • Small group personal training in Bristol

  • 1-1 remote coaching

  • Nutrition support tailored to real life

đź’¬ Ready to take control of your fitness and feel your best?
Book a free consultation or check out more of our content to learn how we can help.

Danny Harris