Eliminate sugar completely Sugar is the #1 enemy of a lean body — it causes insulin spikes, inflammation and fat storage. Remove it entirely, including hidden sugar in sauces and yoghurts.

Cut out cow's milk and sugary sodas Cow's milk spikes insulin and often causes hidden inflammation. Sodas are liquid sugar. Switch to water, plant-based milk, herbal teas.

Add protein to every meal Eggs, chicken, turkey, fish, cottage cheese, legumes — muscles grow, fat burns faster. Aim for 1.5–2g of protein per kg of bodyweight daily.

Add fresh herbs to every meal Cilantro, parsley, dill, sorrel, arugula — boost metabolism, reduce inflammation, fill you up without extra calories. A handful of greens = a powerful antioxidant punch.

To lose weight — mix boxing, kickboxing, MMA + gym Combat sports burn 600–900 kcal/h and rev up your metabolism. The gym builds muscle that burns fat even at rest. Together — the ultimate fat-loss combination.

Train at least 3 times per week Less and your body won't adapt. Optimal: 2 combat sports sessions + 1–2 gym sessions per week.

Warm up 10 minutes before every session Joint mobility + jump rope — prevents injuries and boosts metabolism.

Add 1 HIIT round at the end of training 3 minutes of intense bag work — fat burning continues for another 24 hours after.

Sleep 7–8 hours + go to bed and wake up at the same time Your body repairs muscle and restores the nervous system during sleep. A consistent sleep schedule normalises cortisol — the hormone that blocks fat loss. No routine = no progress.

Track your result after 30 days Weight, waist measurement, before photo. This is your baseline — and best motivation.