Here's a recipe I used to shed 20kg of fat in 365 days let me know if you like it ill drop loads more

1- First thing in the morning, after using the bathroom and before food or water 2- On a flat, non-carpeted surface (carpet affects weight) 3- Without clothes for most accurate reading 4- On a scale with up to date batteries ONLY WEIGH YOURSELF ONCE A WEEK!! This is so crucial. Weighing yourself can make you anxious and may cause binges if you lose hope in my experience

1.321 method I've been using the 3-2-1 method for about 12 months - 3 hours before bed: No food - 2 hours before bed: No liquids - 1 hour before bed: No blue light 2. Create an Ideal Bedroom Temperature The ideal temperature for sleep is around 65°F (18°C) to 68°F (20°C). This range promotes deep and restful sleep. However, the optimal temperature might vary for you, so experiment to find what works best. 3.Drink Coffee Before Noon Caffeine metabolism varies, but on average, it takes 4-6 hours for your body to process half of the caffeine you consume. If you have coffee at 3:00 PM, you'll still have caffeine in your system when it's time to sleep. 4.Stick to a Sleep Schedule Consistency is key: Go to bed and wake up at the same time every day, including weekends, to regulate your biological clock. 5.Exercise Regularly Morning or afternoon workouts help: - Increase fatigue - Reduce stress levels - Tire out the body and mind - Regulate circadian rhythms Exercise at least 3 hours before bedtime to avoid overstimulation. 6.Avoid Late Naps - Limit daytime napping to prevent interference with night time sleep. 7.Develop a Calming Pre-Sleep Routine Activities like: - Reading - Deep breathing - Listening to soft music - Taking a warm shower or bath These practices calm your mind and signal your body that it's time to wind down. 8.Avoid Sleeping Pills Caution: Sleeping pills can have adverse side effects and are generally not recommended for long-term use. Implement these hacks to enhance your sleep quality and overall well-being.