If I Needed to Shrink 10lbs of Fat in 60 Days, This is Exactly What I’d Do

About this video

• Video Title: If I Needed to Shrink 10lbs of Fat in 60 Days, This is Exactly What I’d Do
• Channel: Thomas DeLauer
• Speakers: Thomas DeLauer
• Duration: 00:12:07

Overview

This video outlines eleven strategies Thomas DeLauer would implement if he needed to lose 10 pounds of fat in 60-90 days. He emphasizes that individuals can choose to use all or a selection of these tactics based on personal preference and effectiveness. The strategies cover dietary adjustments, meal timing, specific food choices, and exercise modifications.

Key takeaways

• Pregame Meals with Protein: Consuming protein before meals helps reduce hunger due to its satiating effect, potentially leading to eating less and requiring less willpower to avoid temptation.
• Trimmed Egg Breakfast: Starting the day with three whole eggs and three egg whites can reduce calories while maintaining satiety and providing a substantial meal volume.
• Delayed Breakfast & Skipped Lunch: Shifting breakfast to a later time (10-11 AM) and skipping lunch can create defined periods for fat-burning hormones to elevate, reducing overall calorie intake without extreme restriction.
• 5-2 Approach (Intermittent Caloric Restriction): Eating normally for five days and significantly restricting calories (or fasting) for two days a week can help maintain a high metabolic rate while achieving a calorie deficit.
• Ensure Adequate Nutrient Intake: Being deficient in nutrients may trigger cravings. Consuming enough nutrients through food (leafy greens, fruits) or supplements can help manage appetite.
• Flaxseeds for Satiety: Incorporating 1-2 tablespoons of freshly ground flaxseeds can increase satiety, potentially aid gut bacteria, and help with blood sugar regulation and fat oxidation.
• Opt for Leaner Meats: Switching to leaner ground beef (e.g., 93% lean) can significantly reduce calorie and fat intake compared to fattier options.
• Incorporate Micro-Workouts: Performing short bursts of exercise (e.g., push-ups, sit-ups) throughout the day, in addition to regular workouts, stimulates muscle tissue, keeps the metabolic rate elevated, and is metabolically beneficial.
• Daily Small Treats: Having a small treat daily, rather than a large cheat meal weekly, can be more sustainable and prevent overeating, helping to manage cravings and psychological satisfaction.
• Prioritize Non-Exercise Activity Thermogenesis (NEAT): Increasing general movement throughout the day, rather than solely focusing on intense workouts, contributes significantly to fat loss and overall well-being.