10 Underrated Habits To Get Lean | Starting at 30% Body Fat

[@DoctorMikeDiamonds]

Still Struggling?😥 Apply to work with Me and My Team of Doctors: tinyurl.com/DrMikeCoaching

[@Yourmomshousemyrules]

Where did you get your information? 🤦 Literally all of your comments were incorrect and demonstrably so. Protein contains peptide YY- False. 30-50 grams of protein every meal automatically puts you in a caloric deficit- false. In fact virtually all Americans eat 30-50 grams of protein every meal, and half are obese. YY is released in the gut after eating. After eating ANY calories, not specifically protein. Do you have any education on this topic whatsoever? As someone who has been at single digit bodyfat for going on 4 years straight, wtf? Some of the ideas are good, but you've clearly demonstrated you have no idea of the mechanics. Maybe take a break and come back when your more proficient in scientific literacy.

[@ActOwnTant]

How is biking/cycling compared to walking when it comes to goal on getting lean?

[@TheWhatitdo22]

If I’m fasting 12 to 14 hours a day, should I not have 50 grams of protein in the am ?

[@BronchoBob]

Amazing video. Love your videos - educational and inspirational. 1. 10k steps go up to 15k steps 2. Protein - make sure you have enough 3. Sleep 7-8 hours 4. Intermittent fasting (train in the am, eat in the PM) 5. Track your meals (plan it out) 6. Weight daily (monitor) 7. Hydration - drink H2O! 8. Zone 2 cardio - do them - 3 session (20 min) a week 9. Cheat meal once a week - refeed your body 10. Recipes - need to make sure you have healthy alternatives for all your favorite meal.

[@Spinoza11]

👍

[@Life1233_]

Thanks, bob!

[@KochenmitHector]

Best Thing, Bob

[@Kid.Izmawen]

Thanks bro !

[@Aparturum]

Thank you!! F 25 min video jeez. Get to the point

[@skunkbeard-biker]

As an Exercise Science professor, this is the first social media content on diet and exercise that is 100% accurate.

[@everydayvacaytaj]

Have you seen them all?

[@skunkbeard-biker]

@everydayvacaytaj how about this. This is the first MD that has the nutrition facts correct.

[@Chef_shawnramirez]

Dr. Mike Diamond I have been following your advice for the last year and a half and I have gone from 300 pounds to 187 this morning, my goal is to get a six pack for the first time in my life by the time I’m 30 which is on October 22 💪

[@stefanodigabriele8456]

Wow man that is amazing bro kept it going don’t know you but im really happy for you

[@perkypegasus1072]

Congratulations 🎊 also my birthday

[@thecoobs8820]

Let's go!!

[@AryaDharmaAdhitamaSuryaWijaya]

Keep it going bro, that's amazing!

[@larryhayes2443]

Hell yeah!

[@jimmynguyen880]

Best video on being lean (I've ever seen). I am a surgeon myself with 2 kids. Lost 20 pounds in 5 months doing 1 single thing : eat more protein and much much less carbs. And over the years I've learnt to sleep too (being a surgeon we get many sleepless nights). Excellent video !

[@timg6176]

You are right about walking, its extremely slept on. I walk between 8-20miles per week along with yoga and weight training. At 44 im shredded but more importantly feel like im in my 20s.

[@3komma141592653]

True for a while i walked to the rail way station every day, only doing 2 KM more then normally. Saw dropping my weight instantly, even started to eat more to counter it. 😅

[@scolariIRE]

how is your diet?

[@MEM04]

This is basically all the information you need. As someone who has lost body fat countless times over my life period, these are the essentials to the process and you really DO NOT NEED MORE. Don’t obsess over the details, your life during the fatloss phase shouldn’t be dull. Don’t take working out as a chore, see it as a privilege to look after your body. Enjoy your food but limit yourself and focus on developing a healthy relationship with it. Losing fat is great, but no one tells you how much your relationship with yourself and the amount of your self love are going to improve if you LOSE IT RIGHT. Thanks Doc🙌

[@matthewdewitt884]

Words of wisdom right there! Thank you

[@Cookiedesigns254]

Yup this is all powerfully true! Losing weight is really a journey of self love rather than needing to look a certain way.

[@ArnoldPalmer725]

Thanks for this! Just started my weight loss journey and this is pretty encouraging. Thank you! 🙏🏾

[@johnmcleod8961]

I agree...attitude may be the decisive factor.

[@queenofthesouth4205]

I complete 15k steps daily. I do 3 walks daily before work, lunchtime , after dinner!!! Sleep is awesome, 1st meal @ noon.

[@SvenBout]

At what time do you wake up?

[@arly6316]

How long do you walk for

[@DonutCrusader]

@@arly6316just start walking.

[@guslandscapingllc.8717]

You got abs showing?

[@Neopitpit]

I did that 4 days, seeing my abs. Now it take more time to really lose The extra fat. So the next step is to be more intense at the gym with like some HIIT and try push more. Overall I feel better… and stop any alcohol is game changer.

[@yourownspeaker7841]

1: achieve 15.000 steps daily 2: 2-6-8-10 method 3: 7-8h sleep at least 4: AM Training - PM Eating 5: Food Tracking 6: weigh yourself every Day 7: drink a gallon of water daily 8: Food Receping

[@phillipmarcoschilling5639]

2-6-8-10 method , Whats that?

[@itsdarnise]

Thanks!

[@MrGamer-zz2tj]

Thanks

[@chriswrangler5680]

Achieving steps 3-8, not sure what method that's mentioning but I workout 4-5 times a week doing mma, strength and conditioning, and all around cardio. I do 8,000 steps a day but do a intermittent fast eating healthy carbs/protein

[@vpham92688]

@@phillipmarcoschilling5639 kzbin.info/www/bejne/e6rYZ5eLi7ugi5I&si=zBwrlT4L_ETK488o

[@clarissamachado20]

I was a hatert, now I'm a big fan. I mean, I never made any negative comment on your social media because I'm not a teen, but I kept wondering "why is he so obssessed about aging? Does he truly believe he is lookin younger, he's not". But now I understand how smart and generous you are. You're in a journey that will eventually hel all of us age better and you're willing to share this with us!

[@edwardbaylis4647]

That was golden!!! Just returning to the gym, nearly 40 yrs old. Was worrying about seeing results but you just gave me hope!

[@ZackaryArmstrong]

This works. I’ve lost 10 pounds and feel more healthy. I’m two months in! Keep on walking🙂

[@jilliansen1]

Sleep- fasting - steps- literal weight loss gold. Thank you Doc! I am finally making the progress I’ve been after for almost 20 years!

[@SammyPTN]

Walking is a game changer. Best synergy with resistance training

[@theendboss4849]

Crack was the game changer for me

[@Life1233_]

@@theendboss4849 yeah, very underrated 😂

[@raychev-gtr]

Cycling is better? Isn't it?

[@curtissiebold4460]

I’m a mailman who walks some 7+ hours a day six days a week most weeks and I don’t really see any change. There’s some fat people as letter carriers as well. I think the body adapts if you do it too much.

[@Life1233_]

@@curtissiebold4460 I’m sorry but that’s the dumbest thing I’ve ever heard. Just because your muscles adapt to walking doesn’t mean you just magically stop burning calories. You’re obviously in a caloric surplus

[@ShanksDXebek]

His whole thing about walking is so much more real than I ever could've expected. Coincidentally I just figured this out for myself. I'm prior military, I'm not a big workout nut but I always stay in shape. Unfortunately I can never get my belly fat to go away. I don't look fat but with my shirt off you can tell that I enjoy food for sure. I went from doing full on in-home sales which is nothing but drive time and then sitting and talking. I'm not doing much when I climb up on a roof for 10 minutes so I just moved to doing canvassing door to door instead to try something out that was a little bit easier on my work life balance for a while and master my door knock game while I'm at it. Three months working here and almost all of my belly fat is gone. I can see my abs for the first time since I was 20 years old. My father just died a few months ago. My fiancé and I have been going through a breakup for the last four months. A lot of back-and-forth which is very stressful. We all know the effect that stress and depression has on people, it usually makes you gain weight...right? I haven't been going to the gym at all since it all happened either but damn did my body choose a great time to look amazing. Also, coincidentally my diet just changed to point that I'm getting more protein and I think I ever have. So with that high protein intake, and all these extra steps in my life, I look better than I have in 15 years and I feel like I haven't even done anything to earn it. Now I'm back in the gym and I cannot wait to see what three months from now looks like. Once all the sadness goes away I'm gonna feel like a million bucks. Eat protein, walk as often as you can, watch those calories and you're golden!

[@steijn2016]

How is it going?

[@5gtuner]

mashallah i start with all your advice and my body start transform im waiting the next 12 weeks 🙏🏻

[@boblangford5514]

I lost 75 pounds in 2021, and I have been able to maintain my ideal bodyweight of 150 pounds and 15% body fat for 3 years. Here are the most important habits I have developed that got me here: 1) Eat 3 meals per day, no snacking. My biggest problem when I was overweight was snacking on chips, cookies, ice cream, or alcohol right before bed. This not only caused me to gain weight, but it also affected my sleep. I would often have indigestion when lying down to sleep right after snacking on 500-800 calories of unhealthy food. When I stopped the late-night snacking, that heartburn went away, and I improved my quality of sleep. 2) Using whey protein powder as a supplement, not a meal. When I first started dieting, I thought I had to eat a whole scoop of protein powder at least once, sometimes twice, every day. Sometimes, I would end up eating 70-80 grams of protein in a single meal. That’s just not necessary, and with eating less protein powder, it makes more room for tasty carbs and fats that you enjoy. I try to get at least 40 grams of protein per meal, for a total of at least 120 grams per day. If I have a meal that is a little light on protein, maybe only 30 grams, I can simply mix half a scoop of protein powder with water or milk to reach the goal. A full scoop isn’t needed. Vanilla whey is also delicious when mixed with nonfat Greek yogurt, almond milk, or coffee. It is an excellent substitute for sugar. 3). Walking. I enjoy my daily walks while listening to podcasts. I get 8-10k steps in per day. 15k will definitely help you lose weight faster, but I find that less sustainable. 8-10k is easily doable long term. 4) Consistency. The first month is difficult, but after that, it becomes a habit. You don’t have to think about it anymore. Make sure your goals are sustainable in the long term. If you go too hard early on, you’ll burn out and give up. Slow and steady wins the race, and it also helps you develop good habits so you can keep the weight off when you reach your goal.

[@MrAgreer14]

you had me at "heartburn went away" lol that statement alone was a daily dose of motivation. 🙏

[@boblangford5514]

@@MrAgreer14 Yeah, man. If you have a habit of eating late night snacks, and if you get heartburn at night when trying to sleep, try to stop eating 3 hours before you go to bed. Have a nice well-balanced dinner, a small indulgence for dessert immediately afterwards, and then you’re done for the night. It’s amazing how doing that helped me get better sleep without the indigestion.

[@Bijan88]

Agree totally. I will add once I counter my calories it helped a lot too. I didn’t restrict too much but enough that I would see consistent weight loss. Never fails. Good advice

[@derekhorsburgh6238]

I've gone from 246.5lbs down to 230.0lbs in 31 days. My goal is 190lbs over a 184 day period. I've changed everything.

[@howardlovecraft7155]

What was your steps if it's ok me asking

[@boblangford5514]

I lost 75 pounds, and it took me about 9 months to do it. I was laser-focused on reaching that goal by a deadline, and that was silly. Don’t worry about reaching that weight by a certain date. Just continue developing your healthy habits, and the weight loss will happen. You’ll be happier in the long run not focusing on deadlines. It’s a journey to be enjoyed and sustained, not an inconvenience to a finish line.

[@acegambit777]

That's only 16 pounds 😂 calm down

[@richsinger6818]

I would love to know your steps too if you are giving them

[@boblangford5514]

@@acegambit777 16 pounds in a month is a great accomplishment. Why you gotta be negative like that?

[@flabbybeast]

Ma sha allah. Just listen to this video whilst walking around work

[@underballbutter]

muhammad is a racist, PDF file, child grapist, wife beater, kidnapper, torturer, enslaver, s3x slaver, murderer, terrorist and orders his followers to do the same to all non-muslims. Verify for yourself in the quran and hadiths. Condemn the evil anti-christ. JESUS IS THE ONLY WAY

[@megnauth84]

I haven't tried your program, but over the last 2yrs, I've done everything in this video and have lost and been able to keep off 65lbs. Went from 34% body fat to 18%. It will eventually become a way of life and those cheat meals are crucial for your mental health, lol.

[@JoelCanulAlonzo]

During COVID and the lockdown in Mexico, I was in my best shape. I stopped eating junk food and started doing 10k steps per day, along with my daily training at home. I really believe that these small habits can help you if you stick to them

[@simplyred9980]

Same. All I did was walk!!!!

[@MostAlpha]

<a href="#" class="seekto" data-time="390">06:30</a>: 1 hour walk (ideally outside). <a href="#" class="seekto" data-time="660">11:00</a>: 1 hr resistance training. <a href="#" class="seekto" data-time="720">12:00</a>: 20 min. Sauna. <a href="#" class="seekto" data-time="780">13:00</a>: Meal 1 (Carnivore). <a href="#" class="seekto" data-time="900">15:00</a>: Meal 2 (Carnivore). <a href="#" class="seekto" data-time="1080">18:00</a>: 1 hour walk. <a href="#" class="seekto" data-time="1260">21:00</a>: Sleepy time. Repeat x5 times per week. 15K-20K steps per day, 7 days pw.

[@cezarbesteafit]

Best recipe

[@Guest-iv4qo]

@@cezarbesteafit only 2 meals with less than 2h between them isn't good at all

[@rodneyjean7789]

Love this! Minus the Carnivore LOL

[@Natsu84654]

Thats good and all. but most ppl drive to work 6.30 and home 15-16.00 This only works for someone who has a life dedicated to staying fit.

[@MostAlpha]

@@Natsu84654 you can adapt the template to suit your lifestyle e.g. Meal 1 can be before resistance training. So you have a meal either side of resistance training.

[@DavidHands]

About to turn 50 and finally found the health educator I have been looking for. 💯

[@infantryplankton]

My trick to add to the water tip: If you're ever craving any kind of juice, beer, or soda- drink a cup of water first and see if you still have that craving. Similar to what he said, you're brain confuses crave with thirst. My trick with cheat more: Learn to throw away food. Make your cheats worth it. If the treat isn't working for you, stop eating it and just throw it away. Try again. I've realized that a crappy burger or donut doesn't remove the craving or give a positive feedback to the brain.

[@Will-tm5bj]

A good burger is always a win

[@imadumas2]

Excellent advice 😊

[@Anvekeen]

YES, throwing away is often a big game changer.

[@madrush24]

These are really good tips!

[@YakiSuki]

Throwing away food?

[@byronwilson369]

This is all the information anyone needs to get their health and fitness in order. The amount of information in this video is incredible. Thank you, Doctor Mike!

[@alexshorey8924]

50lbs down in four months following Dr Diamond’s advice 😍 Still another 100 to go but now I have so much more motivation to keep going. I’m loving trying on new clothes and them fitting and all the lovely dresses I’ve bought that didn’t fit that do now yay! 🎉💃

[@crucifixgym]

I lost 60 pounds never tracking any calories, without knowing my macros, never doing cardio, just eating different food and cutting out all added sugars. My metabolism got so high that if I didn’t eat enough in a busy work week I’d lose more weight without wanting to.

[@localppc242]

You know I want to believe you but any time i read a nutrition label in my opinion im tracking what’s going into my body.

[@crucifixgym]

@@localppc242 mind like a steel trap

[@loverlyme]

Cutting out sugar is the most important element to what you have done. I found out I had diabetes earlier this year. I did a deep dive into what to do next and found that keto/carnivore diet was the best for me. Carbs can really affect blood sugar levels. Eating a clean, unprocessed diet has worked wonders for me.

[@ellaaltman2137]

A few things: Absolutely LOVE Dr. Mike and his no-nonsense approach to a healthy lifestyle, ALL without trying to sell us a thing. 60 years old - and have been half heartedly following these methods - although I am diligent about 16/8 IF - but am now going to kick it into high gear - beginning with 15,000 steps. I tell everyone I want to live to 100 healthy and strong. Thank you Dr. Mike for the tools I need to make that a reality!

[@leawenk7350]

I absolutely love you saying "you just lack information" instead of discipline etc etc

[@CaroCasay_Official]

trueeee

[@Jazsway910]

It is about discipline ultimately. Yes the info is important but we don’t need an expert to lose weight and be healthier. It’s basic stuff. Eat only good food with occasional treat if necessary. Staying moving as much as possible. Carry stuff. Lift stuff. Sleep the right amount.

[@anonymus7730]

You like that he didn't point out the obvious lack of discipline?

[@gwynadams4069]

It's the difference between a judgment based statement and and a compassionate statement. Dr. Brene Brown had shown in her studies that shame and judgment shut people down instead of motivating them to action.

[@TheGreatSalsaMan]

Misinformation is a pain. One says only calories are key. Another says protein is key. One says walking isn’t good for fat loss. One says carbs are good. Unfortunately we’re all built differently. These tips are good, but we’re not all going to see the exact same results. Some people have an easier time and some people have an easier time and even your genetics play a role in how you store fat.

[@JoaoTeniko]

Finally someone who praises the 80 to 20. Don't stress about it just be consistent on these things. Progress will show I guarantee that! It will not happen from night to day! Blessings

[@pablocubicomusic]

I have a very busy work schedule and couldn't get time to go out walking as I did the last year. I was going through plateau at 76.5kg average, I bought an under desk treadmill and improvised a "standing desk" by adding a breakfast table on top of my desk. Broke the plateau and I'm at 74.5kg now, 1.5 months after buying the treadmill.

[@boblangford5514]

Way to adapt! Creativity is such an important life skill.

[@sheenamariecandolita8866]

May I ask, if it does not affect your vision? Because moving while using comp/laptops?

[@samermohamed7644]

Yeah, recently bought an under desk treadmill and I work from home twice a week. Massive game changer. I even walk while watching shows after work.

[@samermohamed7644]

​@sheenamariecandolita8866 I walk and work, doesn't affect vision at all, as long as I don't run

[@brianmccarthy6189]

​@sam 0:23 ermohamed7644

[@DeionSardines]

Finally somebody showing the plus side to weighing yourself regularly

[@shameelsharma3498]

We did a step challenge for 3 weeks, tried 20k steps per day with no breaks and lost 3 kgs in 3 weeks @ 1 kg per week. One way to do this is to get yourself dropped a few miles away and walk back.. you are forced to get the steps. Secondly, start early, try and get the maximum prior noon so that its easier to meet the target at the end of the day,

[@GED0588]

Spot on! I’ve implemented pretty much all of this even before seeing the video. Went from 202 to 180lbs and have maintained it for almost 2 years doing this. Great video, simple, concise and proven!

[@aa1589]

The importance of walking to reinforce correct posture cannot be overstated, especially if you work a desk job. I have constant lower back pain and have to relieve it with stretching to get through the day, so I was a bit apprehensive of going to Europe and doing 10-15K steps a day for a week. What happened was my lower back pain COMPLETELY dissappeared and I started standing more upright, and it became easier to not stay hunched over all the time. When I returned home, I immediately noticed a degradation and back to than slightly hunched-over posture rearing its head again. I think a 20-30 minute walk and getting up to walk around multiple times a day at work is a must.

[@smithysfitness361]

Walking helped me loads I aways get 15 to 20k now and seen a big difference. All your tips have helped loads .

[@rhondawiggins5728]

I’m so glad I watched this today. I need a bit of a reset I’ve gained a couple of pounds. I’m a 72 year old female. The tip about the 600 cal is new to me. I also think I’ve been a little sloppy about tracking my calories. I generally take weekends off but I always do at least 15,000 steps during the week. I have lupus and can’t be in the sun so I do walking workouts 10 and 15 minutes all day long. The good thing about this is I can have the temperature however I need it to be. Thank you so much for all the wonderful information.❤😊Just downloaded the recipe book, thank you so so much. You are one smart cookie,cookie🤗

[@orchidesque]

Made me smile when you said MashaAllah! Love these easy and practical steps. Thank you! BarakAllahu feek

[@babymilo79]

I gained 50+ lbs within the last couple of years due to knee injury/depression and very poor diet and been feeling so lazy but i'm glad i was brought to this video because it's finally time to get back in shape! Thanks so much for this video 💪

[@colt8282]

The only thing I can critic in this video is training in the am. But only for people with arthritis etc. I know personally if you have that it’s better to train a little later in the day because your joints are a little bit more lubricated. But if you want to do the am just spend more time on the warm up. However walking is a phenomenal tool for fast loss. Running is harder on the knees but also creates a more calorie loss, but also increases your hunger hormone so it’s harder to not over eat. Walking also burns more fat than running. And doesn’t create the hunger hormone increase that running does. You should still get your cardio in for general health.

[@axolotllifeaquatics4492]

My wife and I have been dragging our feet on get back into shape after covid. Like many we developed nasty habits during lockdown. We are ready to begin recovery from stupidity. We are doing the carnivore diet. I know some may not agree but we have done it b4 and this time we are sticking to it for life. I have a few friends that have been doing it for years and life is just better this way for us. We are also going to go back to our old ways of walking every morning and evening. We used to get at least 15,000 but strive for 20,000 on days we are not busy. I do hard cardio once a week for only 5 minutes.

[@wonderfulgood2010]

Just stick with the carnivore diet. Lift at the gym a few times a week. That's about all you need. Walking 2.5-3.5 hours a day seems like rather a lot, but what you do with your free time is up to you.

[@axolotllifeaquatics4492]

@wonderfulgood2010 we do the treadmill early morning and in the evening time. We only do that much if we are not active that day. On active days we do an hr or 2. Our eating and exercise all really depends on our active level. We are trying to get ripped. I want my 6 pack back lol.

[@noahlondon8005]

EXCELLENT video...The 15k steps approach sounds very doable...looking forward to the journey !!!

[@katherinecaldwell3753]

15k steps a day for someone who works in a cubicle in an office can be a huge challenge unless you spend the vast majority of your free out of office time walking. I love walking but I think a lot of people like me do shorter more intense workouts(jump rope/heavy bag/weights for me) to leave more time for cooking and other activities where walking isn't feasible. Cubicle office life is so bad for you. Been adding walks during lunch at least.

[@Ms_AP_]

Fidgeting also helps burn calories. Shaking your foot under your desk where nobody can see also counts. It adds up if you do it everyday. Also park further away from the front door. You can also walk for part of your lunch and breaks. It all adds up.

[@katherinecaldwell3753]

@@Ms_AP_ definitely! Fit in as much movement as reasonable. I shadowbox or do squats at my desk a lot

[@tonyd7616]

I purchased a walking pad and have it under my desk so instead of sitting I’m walking while on the computer haha

[@ghisellesimon162]

Walk up early to do your steps I woke up at 7 am and got half my steps in

[@juliejones4759]

I have just started a protein rich low carb way of life and I’m really enjoying feeling full and satisfied. Also I have lost 17lbs 😊

[@infernocombustion]

Just found your channel randomly, hearing you say mashallah towards the end brought a smile to my face - mashallah brother 😁

[@azdhan]

Rucking only 10000 steps is way more effective and efficient for losing fat and maintaining muscle. Way better use of time

[@DAlba-li5zg]

Yea buddy! I’m an Army vet i ruck

[@ashackatak]

And terrible for your joints

[@beiermb]

@@ashackatakDecrease the weight you carry. Boom.

[@drumreaver]

​@@ashackatak only happens if your fascia is unhealthy. Also the way you strike the ground and footwear play a role. If you don't use your arch as a shock absorber, then yeah.

Hell yeah, ruck on!

[@jeanjacquesrousseau1955]

Good form dude. Im an endomorph too. Was obese my entire life but I figured it out with 29 years. One year ago (June 2023) I stopped buying junk food I binged on in the past, started walking to work (3km per walk) and stick to a wholesome mixed diet of different real food items without counting calories (but I understand caloric density of different food types). I also do some calisthenics from time to time like 2-3 times a week and have a longer background in different sports like mma, handball and swimming so I had a good amount of muscles going below my body fat. Went down from 110 kg to aroundish 83 kg now. I think I can lose aroundish 5kg more to get a good definition in my abs but honestly I already feel so great and get a lot of compliments recently I am absolutely not used to haha.

[@scorpioSHIVANSH]

10k steps did wonders for me but now the way he suggested I can do 15000 steps easily

[@drunkaviator81]

Walking is the primary exercise for a human. Been saying this for years! I love this video, this is the path I used to get from 20-25% down to 8%. It’s all so simple, but most people don’t believe it’s possible. It is!

[@ezahs7628]

I absolutely love this. I have been a weightlifting, studied sports in nutrition, been good at gaining and losing weight and now I am working a very demanding job and have been struggling with my diet and health practices. I think this video, although I knew most of this stuff, just the way you order your day is an absolute game changer. This routine is maybe the best I've ever seen. I'm so ready to lock in!

[@kamimintz3322]

Love the video, the only thing I would maybe adjust from this is the weighing yourself everyday, personally, when I first started losing weight i weighed myself every day, and it is incredibly hard not to let that number effect your mental, and every time the scale went up even slightly I dropped my calories, and after about a year I was just starving myself and it made me have a very unhealthy relationship with food. Once I started weighing myself once a week my bulks and my cuts were done in a much healthy manner in a healthier time span. Not saying that weighing yourself every day isn’t good, it’s just in my experience weighing less often worked better.

[@lateinbloom]

I think this is a good example of something that is highly highly individual. For me personally, once a week weigh-ins are less effective. I have to do an everyday weigh-in so I can make the adjustments daily. I used to hate when I'd weigh myself once a week, see little progress, and feel like I wasted 7 opportunities to make adjustments that I didn't realize I needed to make. Basically everyone should try out different cadences to see what is most motivating and helpful for them, personally.

[@Nin5083]

Mashah. ❤. Thank you Mike, so generous with your information. So appreciate all you are!

[@deidrataylor61]

I love how you explain rest i always tell people we have little Maintenance crew in there yup

[@daan8336]

The walking tip is golden. I went on holiday for several weeks, skipping the gym and eating out every night. At the end of it, I surprisingly hadn't gained any weight at all. Later my dad told me that it's probably from all the hours I've been walking around while sightseeing. It really works, guys.

[@lucasthrailkill9818]

Very accurate advice. I’ve lost 57lbs in about 4 months. I started counting calories, stopped eating out, started a regular workout routine, get 10,000 steps a day on average, and also get good sleep and lots of water. It’s a lot easier than we are led to believe to lose weight and feel healthier. Also 50 days sober. Which is a big part of my weight loss journey.

[@khethar1734]

Mashallah - what is working for me thus far is walking/ at least 10,000 steps, sleeping more than 6 hours & drinking water. Then ofcourse ADF / fasting is the game changer!

[@adrie311]

Mashala!! I'm excited to start my journey with the insight you have given, plus the recipe booklet. I've always been fit, but 2 years ago, i had an injury that made me low mobility. I've worked to 80-85% of what i was before, and i went from 185 pure mucsle to 212lbs 35% body fat. I've been working out constantly, and i'm seeing some benefits, but i think your insight on your videos gave me a different way of looking at my journey. Thank you!!

[@garnetheron4885]

I am walking to the gym right now as I listened to your video. It’s motivating and ensuring it’s about 2 miles to the gym and you just got to the park but wing yourself every day I’ve been doing that and it helps a lot the days I mess up with my diet or something bad for me. I see it on the scale immediately.

[@skeeter-q4q]

This is the smartest and non BS guide. I really believe you nailed it. I'm going to be consistent with all these and I'll get back to you.

[@major_ak]

He had me at the refeed! The 600 instead of 500 and setting up a feedback loop of weekly motivation (basically subconscious addiction) is some genius level thinking!

[@Ph_Loki]

Alright you win. 15k steps daily.

[@shadyxxx1876]

MashaAllah bro Working hard from 105kg down to target weight 90kg at the age of 42. Currently at 99kg’s I’m 6”1 so I hid it well but trying to get to weight and size that I havnt been since my mid 20’s Taking your tips on board to help me cut down and tone up

[@sandralewis1162]

MASHALA ! I started walking as fast as I could for half an hour when I was 225 lbs, (I'm 5'1" , didn't get very far at first lol). I didn't worry about how far I'd gotten but I turned around and came home, and walked as fast as I could back. Some days I couldn't maintain the speed but I had to get home right ? I did it every day, even in the rain, snow, heat etc. I told myself I was worth an hour of my time. I did groceries in my head, planned my girls bday parties etc while listening to music. I lost 70 lbs in 10 months. By the end I was still going an hour but I was doing 10 km. I became a personal trainer and fell in love with weights after that, I finally had the confidence and energy. I know the best cardio is the one that you're going to do, everyone is different, but I swear by walking. Then menopause hit.... I'm starting all over again trying to rewrite this new era, and fate brings Dr Mike into the equation. 🤞

[@MiaFox-s6s]

Thanks for this I screenshot your comment I’m 5’ 1 as well And it’s hard

[@sandralewis1162]

@@MiaFox-s6s YES it is ! and thank you, I hope this helps. The best thing is I found it gets your heart into a manageable target rate and it builds muscle especially around your hips and knees using your bodyweight to move. Which you need to protect your bones and you'll be grateful for the amazing glutes if you concentrate on walking from the hips down ;) Have fun doing this for YOU!

[@demon646]

@<a href="#" class="seekto" data-time="261">4:21</a> if your heart rate goes up to an Anerobic speed, you'll stop burning fat and it'll take 15 min of rest to start burning fat again. Not saying either is bad, just wear a heart monitor and keep your lifting to Aerobic if you want to keep burning fat while walking between sets.

[@raneylee9617]

This is great. The only thing, and any doctor will tell you, your body doesn’t get confused or mix the signals between hunger and thirst. It’s two different systems at play and our bodies are incredible at letting us know by using different signals. Now obviously drink way more water and stay hydrated. But you aren’t ever feeling hunger pains because you’re “actually thirsty”. You’re hungry and filling your belly with water can curb your appetite a while, but you are in fact hungry if you are feeling hunger signals.

[@rainetravels1410]

We do not all have the same 24 hrs in a day. The n f l players and the c f o s are not cleaning their homes, mowing lawns etc.

[@Fuzzergamer]

Don’t make excuses. If you think they’re not busy because they have money you’re delusional.

[@malcolmn.5222]

Stop making excuses. Already defeated

[@miyeyoo]

True, but while you were watching this video, you could have been walking around the house. I think the little stuff helps too. Parking far away in the parking lot at your job. Taking a walk during breaks at work. We gotta get it in somehow. I’m trying to fight myself on the same thing.

[@BarringtonDrive]

Cleaning and mowing are calorie burning activities too....

[@jazbaker2786]

It takes 10 minutes a day to hit the goal he’s talking about.

[@mohamedsatti3527]

Mashallah ... content is informative, engaging, and motivating ... Thanks a lot جزاك الله عنا كل خير

[@noxnosferatu2421]

Thank you so much for your videos... they are an inspiration for me to eat less but healthy, and exercise/walk a lot! ❤

[@WayzUp112st]

True fact I alwayz thought working out before work would make me tired but I drive trucks 8 to 11 hours per day and I found out it does give me more energy while I'm working 💪

[@bhanani5480]

Hi Dr Mike, I've been trying to lose weight the last 10 years, it started off being about clothes fitting better/looking better but the last 3 months it's for health reasons. So, as well as doing an overhaul on my food habits/eating plans I want to start up with fitness again. Your videos are really helpful and I'm able to comprehend your explanations and due to this I am now a subscriber. Thank you for sharing your knowledge, encouragement and motivation, this new journey is daunting but I'm confident your videos will help me get there. Thank you!

[@TheBulletzgottishow20]

Health wealth nothing but gems

[@steveanderson3827]

MashaAllah!

[@brunoyvres4939]

700 calories = a bottle of wine. Yes pls.

[@christinamitchell7849]

“Get 7-8 hours every night.” Me-cries in motherhood. 😭

[@karishmatripathi1267]

I was so confused how to train with 14 hour intermittent fasting. Lot if mixed reviews that you should not strength train without meal or you should not do cardio and strength together. Your video cleared my head. Now I strength train and do incline walk in fasted state in morning followed by breathing exercises and then have my brunch. Your videos are motivating, right to the point, with simple yet consistent approach techniques that can be maintained. Thank you so much. I wish I was in states, have definetely become a member. May be in future 😊

[@kucingpundung]

Masha Allah. I didn't expect I watch a moeslim brother. May your knowledge become jariyah brother

[@Marine_ah]

Y'all don't have kids?

[@ukuk907]

😂True

[@coeurdelion8517]

You can do everything here even with kids. Stop finding excuses. If there’s a problem there’s a solution. Otherwise it’s not a problem. Stop lying to yourself and blaming your kids. From that one comment I know that your body isn’t the only thing you need to work on in your life.

[@miodas4559]

Bitter man?

[@ukuk907]

From his comment I know that his attitude to other people isn’t the only thing he need to work on in life 😂

[@ed17escobar]

I have a 3yo and I run while he bikes. Win win 💪🏼

[@sabrinalindsey5474]

<a href="#" class="seekto" data-time="62">1:02</a> tbf, lacking information and not knowing how to find it is a pretty good excuse...

[@RAINLORDV2]

😂😂😂 no excuses I use to be 230 then went down to 120 ripped now I’m 160 and struggling to get back to 120

[@sabrinalindsey5474]

@@RAINLORDV2 ok? 🌟 Does this make you feel better? A lack of education and resources is a real problem in the US. Check your privilege.

[@RAINLORDV2]

@@sabrinalindsey5474 nah tbh I was flirting bc your hot but ig

[@RAINLORDV2]

@@sabrinalindsey5474 I got 0 privilege I got out the hood in my own

[@RAINLORDV2]

@@sabrinalindsey5474 but do you beautiful you ever need a husband I’m one phone call away

[@sleepmoreworryless4547]

Drink water I’m out, JK a little.

[@CindyDunroe]

YES!!! DO IT!!!!! I LOVE WALKING!! Thank you, Dr. Mike!

[@chicafromthechi]

Love your content Dr. Diamond. I'm 52 years old in the last couple of years I've lost 132 lbs. Walking has been a lifesaver. True you have to clean up your diet because we all know you can't outwork a bad diet.. I focused on my nutrition for the first 3 months of my journey.. after that I started incorporating walking and some strength training. In the beginning it was difficult because I was 325 lbs and I didn't last 30 seconds walking without having to stop. Today I can walk/hike for one two even three hours and be okay!

[@davidwritescopy]

hey C, in what ways has your life changed as a result of losing all that weight and what's the biggest benefit of it all in your opinion? Just doing sum research and thank you in advance

[@chicafromthechi]

@@davidwritescopy it's changed in many ways I feel as though a fog has disappeared.. I feel lighter mentally and emotionally.. in turn making me stronger in every way. Being overweight obese whatever you want to call it weighs you down in many ways. If you don't have a support system it's harder but not impossible. Truly feel like I have a second lease on life. The biggest benefit is knowing that my weight loss has given me more years on the board because I know had I continued the way that I was I would have died of a heart attack soon enough and now I make plans which I never did before plans with family and friends and going to events before the only thing I did was sit and eat and that's sad to say. What got me to that point of being overweight is a long story but everyone has their story right.

[@chicafromthechi]

@@davidwritescopy it's changed in many ways I feel as though a fog has disappeared.. I feel lighter mentally and emotionally.. in turn making me stronger in every way. Being overweight obese whatever you want to call it weighs you down in many ways. If you don't have a support system it's harder but not impossible. Truly feel like I have a second lease on life. The biggest benefit is knowing that my weight loss has given me more years on the board because I know had I continued the way that I was I would have died of a heart attack soon enough and now I make plans which I never did before plans with family and friends and going to events before the only thing I did was sit and eat and that's sad to say. What got me to that point of being overweight is a long story but everyone has their story right.

[@davidwritescopy]

@@chicafromthechi just in time lol, thank you C

[@ashleyreeves9274]

Amazing information! I have always been terrible with my sleep due to athletics and being busy. Last month I have changed my sleep patterns and amazed at my bodies response to workouts and overall gains/performance

[@SaltySubjects]

He is 100% true. I was blown away how much my diet got easier and my cravings for carbs and sugar cut in half by simply sleeping enough and getting over 10k steps a day.

[@nickfili9409]

I rescued a dog during Covid, and weighed 280 lbs. I had been sedentary for close to 20 years. Vito (my dog0 walked 50 lbs off of me within about 18 months. No changes to diet or other exercise. Walking works!

[@azmett7444]

I have lost 9kg within 6 months. Depending on the aggression level of the process. I’ve been doing it based on my own experiences and research. It really works. Of course patience, discipline and consistency is part of the work. But what matters are the baby steps of the process and working around it will help us achieving our objectives day by day. Thank you for sharing more deeper knowledge and I hope this quality content of yours would inspire and change more life of an individuals who are seeking proper knowledge! 👏

[@theworshiper55]

Mashallah! First time came across your channel and everything you said I learned the hard way this is by far the best weight loss guide I have watched

[@funmiOni]

Sleep!! This has definitely been the struggle that is super essential for me. Thank you for sharing

[@a779]

Mashallah very thorough and enlightening, i will give it a go since I’m trying to go back to being healthy

[@teneekamirriah]

15k steps a day is the truth! I've never worked with him but had to walk for hours a day over the summer. With very little weight training, my body transformed drastically in 2 months. The fasted I've ever lost weight with minimal effort! 💪🏾

[@everydayvacaytaj]

From google - For a woman with an average stride length (2.2 ft), 15,000 steps are 6.245 mi, and for a man with an average step (2.5 ft), it's 7.102 mi.

[@alexanderzachary4650]

I am quickly approaching 50 and a now single "empty-nester" and decided to sell my home in suburbia USA, and move to a downtown condo where I will be walking to the grocery store, to my office, to the gym, to entertainment and night life. Even if take my car it is a 300 step walk to get to it and 300 back to my apartment. There are many reasons as to why but I know what you say about walking to be true. Part of how I know is I went to Portugal for 2 weeks and I walked between 12,000 and 35,000 steps a day while there and I did not hold back on the food while there, and I lost weight. I lost enough weight that my shorts were more loose. When I got on the scale when I returned I was so pleased. Also... my mom always said "I never had a weight problem when I had a labrador retriever" because he needed a walk 3 times a day!

[@kimcarter2293]

this guy is the truth. I've finally built the habit of protein and sleep. I will now try to master the 10-15k steps a day. I have lost 3% body fat but I'd like to lose 3% more. My next challenge is cutting fat. I love fat. peanut butter and avocados and fried shrimp and butter. I need a breakthrough on the fat tip but his advice has helped me get under 30%

[@davidwritescopy]

hey K, in what ways has your life changed as a result of losing all that weight and what's the biggest benefit of it all in your opinion? Just doing sum research and thank you in advance

[@charleswong9747]

Mashala! I will try integrating your habits and try cooking your recipes for my family too! Have a great day!

[@jessicajordan680]

Mashala! Concise and achievable. I enjoyed listening to your video. I am going to download a step tracker App today and make a collection of High protein, macronutrient recipes in a pinterest board so I never have to scroll for hours looking again. I am someone who absolutely will not eat the same thing every day so this makes meal planning and grocery shopping especially difficult. Food is art, and it should engage all the senses, including emotional joy. Doing this simple thing on the weekend will make future ME less stressed 😊

[@rahulsharma-sf7eu]

100 percent correct....even I realised this after 2 years after this video..now I feeling more confident on my regime

[@jeyathagna4548]

One of the best educational videos I’ve ever watched!

[@poonyaTara]

My parents made each other miserable with fat-shaming when my siblings and I were growing up, so we have done all of these things since childhood. I became overweight for the first time in my life at 32 years of age when I quit following these rules and quit being obese when I re-implemented them after five months of being obese for the first (and hopefully only) time in my life at 46 years of age. I plan to follow these rules for the rest of my life. I maintained a healthy weight the three times I was pregnant, including once with twins, and lost the pregnancy weight each time within a year after delivery.

[@AvolutionATD]

I was looking for what you said in this video for a long time. THANK YOU 🥹

[@bjay3578]

Absolutely works I come back this every time I need to reduce body fat gained during “party time”. Especially the walking and cycling

[@ralfbettker-cuza7432]

I tried skipping breakfast - but it made me shiver at around 11 am. I'm never cold usually, but skipping breakfast made me feel it. Skipping dinner was much easier for me (and working out the time I'd usually spend for dinner). Each one is different. I'm more a night person.

[@megangarcia6991]

1. Walking. 10,000 steps to start working up to 15,000 steps daily. 10 min of walking = 1,000 steps. Need 150 minutes (2.5 hours) of walking a day to achieve 15,000 steps. During rest periods between sets when working out you can walk too. This is a life changing habit and is an insurance policy for after you achieve your goal weight loss so the weight stays off. 2. Protein (30-50g per meal, automatically puts you into caloric deficit) x caloric deficit + weight lifting = ability to build muscle and lose fat. Use the 26810 method: 2 scoops of protein, 6oz of chicken breast, 8oz of steak, or 10oz of tuna will all give you the required amount of protein each meal (50g of protein). Eat 1g protein per body pound, 20% to fats, and the rest to carbs. 3. The Awakening (get enough sleep): 7-8 hours a day. A must. Set a routine bedtime. Last meal and drink at least 3hrs before bed. Don’t drink caffeine past midday. When wake up expose yourself to light to reset. 4. Train in AM, Eat in PM: training in the morning is better time to train for body. It gives you energy for your day. Eating in PM allows you to focus in morning on important tasks and eat like a king in afternoon. Intermittent fasting working up to 16hrs fast. 5. Food tracking. Tracking the day before so spend an evening tracking to think of what you want to eat the next day, or do it once a week. Eating same foods over and over again. 6. Weigh yourself daily. Don’t get emotionally attached to the number. Makes you more conscious of what you’re doing through the day. Makes you aware, self monitoring. Will hold you accountable when the number doesn’t move or goes up, make you aware. And will encourage you when the number goes down. It’s a COMPASS not a GPS. 7. Hydration. Drink a gallon of water daily. A lot of times you’re not actually hungry, you’re thirsty. Color of urine helps as a benchmark to tell if you’re hydrated. Use half your body weight in fluid ounces to see how much water to drink a day. Or drink a gallon a day. 8. Zone 2 Cardio. Do at least 3 sessions of 20min each a week of cardio. Get your heart rate to 120 beats and up. This is the fat burning level. 9. Cheat more. Have a refeed meal every Saturday or Sunday. Swap out dinner once a week for dinner of your choice. 10. Food recipes. He has over 1000 recipes for very healthy alternatives to foods you love. Have these in your plan as a delicious way of life vs a diet.