Popular fitness YouTuber Jesse James West recently teamed up with bodybuilder Lean Beef Patty and transformation expert Simon to test all 50 of the most talked-about fat loss methods.
From simple dietary swaps to extreme medical interventions, they ranked everything to see what actually works.
The results might surprise anyone trying to shed unwanted body fat.
In their comprehensive video breakdown, the trio explored methods ranging from eating low-calorie whole foods all the way to injectable treatments and surgical procedures.
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Food Choices That Actually Matter
West and Patty started with protein sources, immediately gravitating toward chicken breast and lean ground turkey as go-to options.
Patty shared her preference for lean beef when micronutrients are a priority, while West highlighted tilapia and cod as superior seafood choices for cutting.
A misconception about seafood. Salmon is extremely high in fat. Yes, it is healthy and has omega-3s, but if you’re trying to diet the plain tilapia and cod is the way to go.
Greek yogurt earned unanimous praise as what West called “a cheat code” for fat loss.
When choosing between whole eggs and egg whites, both fitness influencers agreed that egg whites reign supreme during cutting phases.
High Volume Foods Create Satiety
High volume foods—those with low calories but high fiber content—became another discussion point.
Patty revealed her unconventional favorite: iceberg lettuce, despite its minimal nutritional value.
I will say if you added like half of this to a meal and like mix it in with like chicken and bunch of stuff, you will be a lot more full than if you did not have it.
West demonstrated the importance of weighing food accurately using peanut butter as an example.
Their attempts to eyeball two tablespoons revealed significant discrepancies—one estimate came in at 439 calories versus the intended amount, highlighting how easily untracked calories can sabotage fat loss efforts.
Artificial Sweeteners and Sparkling Drinks
Both creators endorsed artificial sweeteners and sparkling beverages as appetite management tools.
West uses stevia in everything from coffee to Greek yogurt, while Patty opts for whatever’s on sale.
Zero-calorie sparkling drinks like Poppi and sugar-free root beer received enthusiastic approval for helping manage hunger between meals without adding calories.
Hot sauce emerged as another winner—zero calories compared to traditional dressings that can pack 160 calories and 14 grams of fat per serving.
Diet Foods: Proceed With Caution
The duo expressed mixed feelings about diet replacement foods like Halo Top ice cream, sugar-free Smuckers, and Hershey’s syrup.
Although this is lower in calories, it has a ton of chemicals. And like if you eat this, you’re going to be like over the toilet in pain.
Patty did champion sugar-free Jell-O, especially when flavored at home with honey and vanilla or maple extract.
The consensus: some diet foods work fine in moderation, but others create digestive distress that outweighs any caloric benefit.
Diet Strategies: From Fasting to Trendy Protocols
Crash dieting received immediate rejection from both influencers.
West shared his painful first bodybuilding prep experience eating just 1,700 calories daily while doing 40-50 minutes of cardio.
Your testosterone will drop to the ground as a guy. You will be starving all the time. You’ll be weak in the gym.
Intermittent fasting, however, earned their recommendation as a sustainable approach.
Creating eating windows—like stopping at 10 p.m. and not eating until 2 p.m. the next day—helps naturally reduce calorie intake without extreme restriction.
Caffeine as an Appetite Suppressant
Caffeine works as both an appetite suppressant and metabolism booster.
Even decaf coffee can help manage hunger through the ritual and taste of sweet, sugar-free beverages.
Other unusual appetite suppression tactics they tested included chewing ice, though the brain freeze made this method less appealing.
Carnivore Diet: Effective But Unsustainable
The carnivore diet—eliminating all carbohydrates in favor of animal products—sparked debate.
West acknowledged it could work for short-term shredding phases but couldn’t sustain it long-term.
I might be able to do it for 30 days and like get shredded and, you know, not have all the the water weight on me for not having carbs, but I could not do this for a really long time.
Patty agreed, noting the social limitations of such restrictive eating.
Juice cleanses faced similar criticism—while they create calorie restriction, neither creator could handle not chewing food regularly.
After evaluating all food-related methods, both ranked the food category as number one in importance for fat loss.
Cardio Options: Finding What Works
West declared the StairMaster his favorite cardio machine, capable of burning up to 700 calories per hour when performed correctly without using handrails.
I would consider myself a cardio bunny.
Other equipment matching that caloric burn rate included:
- Elliptical: Great for those with joint issues
- Stationary bike: Popular for cycling classes
- Rowing machine: Full-body engagement
- Ski erg: Upper body emphasis
Treadmill running can burn 600-900 calories hourly, making it slightly more efficient than walking.
HIIT cardio matched running’s effectiveness by cramming maximum effort into shorter timeframes through exercise circuits.
Alternative Cardio Methods
Surprisingly, yoga burns 200-400 calories per hour while providing relaxation and flexibility benefits.
Swimming delivers 500-700 calories burned hourly with low joint impact and full-body muscle engagement.
Boxing and jump rope both emerged as favorites, with jump roping capable of torching 700-1,000 calories per hour.
I think that’s the best part about boxing and doing any sort of martial arts sport is that you’re getting really fit, but also it’s fun. So, you’re kind of distracting yourself from the actual hard part.
Resistance Training Builds Metabolic Muscle
Lifting weights earned emphasis because muscle tissue burns more calories at rest than fat tissue.
Building lean mass increases daily caloric expenditure simply through existence.
The workout category received a ranking of two from both creators, just behind nutrition.
Gadgets: Useful Tools Versus Marketing Gimmicks
Fitness tracking devices like Whoop, Apple Watch, and Oura Ring received genuine endorsement for monitoring progress.
Smart scales that track body composition changes over time also made the approved list.
MacroFactor: The Nutrition Tracking MVP
Both West and Patty praised MacroFactor for its intelligent features:
- Barcode scanning for easy food logging
- Recipe creation and saving
- AI photo tracking that identifies specific foods
- Automatic calorie adjustments based on progress
AI has gone too far.
West joked after the app correctly identified sourdough bread from a photo.
Questionable Gadgets That Don’t Deliver
Vibration plates claiming to tone muscles and burn fat without effort received skepticism.
While the sensation felt unusual, neither creator believed standing on a vibrating platform would meaningfully impact fat loss.
Rebounding trampolines—popular in boutique fitness classes—seemed more gimmick than game-changer.
Why are these women finding every way to train but just train?
Waist trimmers and sauna suits create temporary water weight loss through sweating but don’t burn actual fat.
Worse, they make workouts uncomfortable enough to potentially discourage exercise altogether.
The gadget category landed at number four in their rankings.
Lifestyle Hacks: Quick Wins and Long-Term Changes
Some lifestyle methods provide instant visual improvements without actual fat loss.
Waxing or shaving body hair, getting a tan, and using proper lighting can dramatically enhance muscle definition in photos.
Cold Exposure and Daily Movement
Ice baths burn calories as your body works to maintain core temperature.
While uncomfortable, cold exposure offers legitimate metabolic benefits beyond placebo.
Accumulating 10,000 steps daily creates significant calorie burn without formal exercise sessions.
This non-exercise activity thermogenesis (NEAT) compounds over weeks and months.
Hormones and Controversial Methods
The duo briefly mentioned steroids—emphatically not recommended—and testosterone replacement therapy (TRT) for those with clinically low levels.
Proper hormone balance helps maintain favorable body composition, but recreational steroid use carries serious health risks.
Nicotine pouches suppress appetite effectively but come with addiction potential and health concerns including gum disease and nausea.
Lifestyle methods received mixed rankings, with most agreeing these tactics support but don’t replace proper nutrition and training.
Medical Interventions: From Supplements to Surgery
The final category explored pharmaceutical and surgical fat loss methods.
Laxatives and fat burner pills received immediate dismissal as unsustainable and potentially harmful.
Advanced Body Sculpting Technology
At LifeMed clinic, West tried electromagnetic body sculpting—a treatment equivalent to performing 30,000 crunches in 30 minutes through muscle stimulation.
Sessions cost around $500 each, with the machine rapidly contracting muscles to burn fat and build definition.
Please subscribe. Please. I’m begging you. I’m begging you. I’m doing this crazy thing right now.
West pleaded while experiencing maximum intensity contractions.
Injectable Fat Loss Treatments
The lipotropic injection delivers B vitamins and amino acids to support metabolism.
West experienced an unusual metallic taste immediately after injection—a normal response to vitamin B entering muscles.
Kybella targets submental fat (double chin) using deoxycholic acid to reduce fat cells through multiple treatment sessions.
Peptides and GLP-1 Medications
Transformation expert Simon explained various peptides:
- TB-500 and BPC-157: Accelerate injury recovery to maintain training consistency
- Insulin sensitivity peptides: Help cells use energy more efficiently
- Tirzepatide: Suppresses appetite while improving metabolism beyond basic GLP-1 drugs
- Retatrutide: Most powerful option, reducing hunger while actively increasing calorie burn at rest
I had a friend that compared it to me and he was like, “Is this how normal people feel?”
Simon described his experience with tirzepatide after losing 105 pounds naturally.
Surgical Fat Removal: The Most Extreme Option
After dramatic weight loss, Simon required skin removal surgery including gynecomastia removal and tummy tuck procedures.
Liposuction directly removed remaining stubborn fat deposits, requiring 24/7 compression garments and surgical drains during recovery.
It’s odd looking into the mirror and enjoying what I see.
Simon reflected on his transformation journey.
The medical category received a ranking of four, acknowledging these methods work but require professional supervision and significant financial investment.
Final Rankings: What Matters Most
After testing all 50 fat loss methods, West and Patty’s final importance rankings were:
- Food/Nutrition – Foundation of all fat loss
- Working Out – Builds muscle and burns calories
- Lifestyle – Supports consistency and recovery
- Gadgets/Medical (tied) – Helpful tools but not essential
This hierarchy reinforces fundamental fitness wisdom: sustainable fat loss starts with controlling calorie intake through whole foods, supported by regular exercise that builds metabolically active muscle tissue.
Lifestyle factors like adequate sleep, stress management, and daily movement amplify results.
Technology and medical interventions can accelerate progress for specific individuals but cannot replace foundational habits.
West announced plans for a follow-up video covering the 50 best muscle-building methods if their video reaches 150,000 likes, along with launching his Team Relentless coaching platform on April 17th.
