7 Ways to Lose Belly Fat Through Everyday Life (no gimmicks)

[@Pats_Not_Fat]

Nothing beats walking. 10,000 or more steps a day does miracles for the mind and body. Soon it becomes part of your routine and not a chore. It gets you outside, breathing fresh air, and the sun gives you some good vitamins. Now after you watch this, go for a walk 😉

[@Mateuszyk]

is it something like 10k step cult or what?😂

[@NorEEzta]

Too hot

[@rickyking1790]

Thing with walking it's so time consuming

[@3000AndOn3]

Everyone can’t find time to take 10000 steps a day. That is equivalent to walking about 5 miles

[@Ben-zr4ho]

10,000 steps is WAY more than the 10,000 step people make out. And I try to be one of those people. Usually don't quite get there and the reason I don't is because unless you have a very active life you're dedicated walking for like 1 1/2 - 2 hours a day. It's a lot of walking.

[@StephonFitness]

I always used to struggle with losing body fat myself, but now it is the easiest thing I've ever done. I personally lost 30 kg (66 lbs) without losing strength and muscle mass in 8 months. Many people think that to lose body fat, a "caloric deficit" is all that matters, but this is absolutely not true. I've learned that food quality and macro-nutrient composition are just as important. Here are the top 5 things I've changed that made all the difference for me, besides being in a caloric deficit: (1) - I reduced my carbs. This made the biggest difference for me. Reducing carbs allows your body to use more body fat as a fuel source. I mainly focused on eating more protein and healthy fats. You can still lose body fat on a higher carb diet, but if you have insulin-resistance, then I highly suggest you completely avoid carbs for 2-3 weeks until your insulin-resistance reduces. Then slowly start introducing carbs back into your diet. (2) - Drink more water. This is underrated, but drinking 500 ml of water in between meals boosts your metabolism up to 30% (3) - Resistance training. This prevents you from losing muscle mass and also improves insulin sensitivity. (4) - High-intensity Interval Training (HIIT). This boosts your metabolism, improves insulin sensitivity and mitochondrial function and stimulates fat burning. (5) - SLEEP! Try getting between 7-9 hours of undisturbed sleep every night. Implement these 5 thing into your fat loss regime and I guarantee you results.

[@user-sz5kd9je8n]

This is really smart.

[@StephonFitness]

@@user-sz5kd9je8n Yes, worked really well.

[@rickstokes2239]

It really should always be about lifestyle. Short term solutions never stick.

[@DarkAbyss9]

That's the problem with the majority of the fitness industry. Everyone is majoring in the minors and missing the big picture because well, the simple basics don't sell

[@Vic-1618]

I completely agree with moving regularly. Our ancestors didn’t go to the gym-such places didn’t even exist-but they stayed physically fit by incorporating exercise into their daily lives. I bet they were much fitter than most people today.

[@Kayaker123]

Our ancestors lived significantly less.

[@potatopoweredhamster9897]

@@Kayaker123 Right ok... but that isn't even a rebuttal to the OP's comment. What you say is more a function of their lack of medical knowledge, including dental, hygiene, bacteria, viruses and such. What the OP is saying is that our ancestors were more physically active, and therefore naturally fit as a result. This is undeniable.

[@Kayaker123]

@@potatopoweredhamster9897 I know, and replying to someone doesn't mean disagreeing with or opposing their thought. I just added one bit of info to enrich the context.

[@davidgreene8608]

I’m glad I don’t live in the days of our “ancestors”.

[@The_Fitness_Vault]

Thomas last week you made a video where you said there was a study that when in a 500 calorie surplus from carbs vs fats, the group eating fats gained more weight. Now you’re leapfrogging to the other side and telling me that fats are better than carbs for fat loss. So which is it?

[@HydeCyde]

Exactly. G flux is BS. It's hard enough to accurately determine calories consumed let alone calorie output without highly specialised equipment.

[@sylviocyr3818]

Exactly! It's quite astounding that after doing so much reading he has no core belief system, he just reverberates whatever he finds online for clicks and more opportunities to plug in sponsored content.

[@The_Fitness_Vault]

@@sylviocyr3818 yeah i have to admit he puts out some cool content and interesting information but at the end of the day he’s a salesman looking for any way to plug his sponsors and products

[@ChikaNeca]

Exactly why I unsubscribed but he still gets on my feed

[@wvbosch]

Paralysis by analysis... Oh and a bit of marketing in between.

[@aaron.d.henderson.1984]

sure putting on muscle raises your resting metabolic rate, but you get a higher impact from cardio and a proper diet. if muscle by itself was the solution for losing fat, all strongmen would look a lot leaner... also it would be impossible to look "bulky" (a lot of muscle with a layer of fat over it). raising your resting metabolic rate just helps you burn more calories at rest, which is why you can get away with eating more when you are more muscular.

[@ZEN1BEATS]

I just love your content! Been watching for many years!

[@assumedpatriot8182]

That was actually one of your better episodes for me. I've followed you now for years, checking in daily to see what's up each day. Anyway, at 69, I'm as active and pain free as I ever was; even better. Basically same routine as you, except the gym. I'm doing the thermo-genesis and it seems to work quite well for me. A lot of what you just said are my little secrets for keeping fit and trim; even a little muscular. So thanks for the additional ideas today.

[@studiesinflux1304]

As an information technology (IT) worker, I try to make it a point to get up and do dynamic stretches every time I finish half a screen/page of code or documentation. (I do feel for the people who have !@#$ bosses who think 100% stuck to chair is the only way they can feel "secure" about "productivity". Thankfully my company's execs support going to the gym and physio, so doing cat back arches or arm circles in front of your workstation is fine.)

[@advex4428]

I'm still undecided on caffeine. Its so great, but with clear downside mixed in. Maybe I'll do coffee during base building for an endurance event in my case. And then stop it about 3 months out from the event to gain full caffeine sensitivity and get rid of the addictive effect. Then use caffeine capsules at the event. Still thinking about that.

[@pharmclare]

Thanks for sharing this valuable content

[@crucifixgym]

V Shred looks good with a beard

[@admiralcrev5119]

rofl 🤣

[@qstaratma9096]

😂😂😂😂😂😂😂😂😂

[@natestandley3124]

Does cardio burn fat? NO! Cardio burns calories. Which metabolize and they go to your bloodstream and turn into fat blah blah blah Thomas DeVshred! 😂

[@chicagodude8888]

Cut back on PUFAs to increase your core temperature and thyroid functioning.

[@michaelreyes3345]

Love all your videos!

[@geno5169]

Thomas I enjoy all of your vedio’s! I walking until I hit 10’000 steps or more! While fasting or some day’s I’ll eat before walking! I did keto a couple of years ago! I just do low carb! I’ll try to save my carbs for dinner! My first meal night be around 3 eggs with egg whites! I used to eat 6 ! I thought i should cut back! Another great vedio from you Thomas

[@101Cecilia]

Thank you!

[@edwardwilliams1772]

Lov your videos Thomas

[@jeniferjohnson374]

The problem is I don't sleep if I drink any amount of coffee

[@jaket5751]

I love the flavor of sauerkraut and I try to take apple cider vinegar, BUT it causes a lot of digestive discomfort.

[@SethWilson]

Easiest way to get shredded without effort is just to walk smack into a barbed wire fence. Boom: shredded. But for losing belly fat, this video’s pretty useful!

[@Carbsforgains]

TRT my brother :)

[@Almneur]

that's cheating, bruh

[@johnnygrube]

Great stuff

[@bonnielass82]

2:41 G-FLUX eat more and move more

[@iiiiiiiiijj]

The goal shouldn't be to eat more but to find the right amount . Eat 10,000 calories an try burning 10,000 calories is not what you should be doing to the body either

[@workofheartllc]

Not contradictory if you understand, not trying to be rude. We are all intellectuals and here to learn. It's about energy use optimization, regardless of type of fuel

[@jtel5630]

Carnivore and exercise seems to be working for me.

[@Fremmy]

Damn, thats neat.

[@Stelo92688]

Gabriel Lyon, said ,10kcal at rest for muscle..this was recent also.

[@swamphawk6227]

Per pound of muscle?

[@earlofdrumer1851]

Hi Thomas, hope you are well. I've been training regularly and eating well now for about 6 months and made good progress, but I've found my mood and emotional state has been very unstable the last few months. While certain life issues have impacted this I would still like to know what you recommend to help with this, supplement-wise? Korean Ginseng didn't help that much so I've decided to start on a cycle of Mushroom Complex blend. Taking the Montmorency and Black Cherry before sleep has a good effect though, and not only helps me drop off quicker but I like the energy I have when I wake up too. 🌹🇬🇧💪

[@mackh8353]

Bro the g-flux exploded my mind 🤯

[@Der_Jonge]

12:37 literally me every friday afternoon at work.

[@ianwarner1429]

Whole Milk and Pop Tarts! 😋

[@MrQuadcity]

Here are the key insights from Thomas DeLauer's video "7 Ways to Lose Belly Fat Through Everyday Life (no gimmicks)": ### Key Insights: 1. **Non-Exercise Activity Thermogenesis (NEAT):** - NEAT is a significant factor in fat loss, even more so than formal exercise and diet. - It includes everyday activities like walking, doing household chores, and even fidgeting. 2. **Increase Muscle Mass:** - Adding muscle increases resting energy expenditure as muscle tissue burns more calories than fat. - Resistance training is crucial for building muscle and enhancing metabolic rate. 3. **Energy Flux (G-Flux):** - Energy flux is the total calories consumed and burned by the body, as opposed to energy balance which is the difference between calories in and out. - High energy flux, achieved by eating and moving more, boosts metabolism and aids fat loss. - Slight increases in both calorie intake and activity can significantly enhance calorie burning. 4. **Macronutrient Impact:** - Carbohydrates may reduce resting energy expenditure, while fats might increase it. - Personal preference and how different macronutrients fuel activity should guide dietary choices. 5. **Gut Health:** - A healthy gut microbiome improves the efficiency of carbohydrate and fat oxidation, enhancing energy levels and activity. - Consuming fermented foods, fiber, and probiotics supports gut health and overall metabolism. 6. **Protein Consumption:** - Protein helps maintain muscle mass, which is essential for higher calorie burning. - Even modest increases in protein intake can have significant benefits for muscle maintenance and metabolism. 7. **Breaking Up Sedentary Behavior:** - Short, frequent breaks from sitting can significantly increase daily calorie expenditure. - Simple actions like standing or walking for a minute or two can make a big difference. 8. **Adequate Sleep:** - Lack of sleep reduces resting energy expenditure and fat oxidation. - Ensuring sufficient sleep is crucial for maintaining a high metabolic rate and effective fat burning. 9. **Caffeine Consumption:** - Caffeine can enhance NEAT by increasing fidgeting and movement. - It should be consumed judiciously, avoiding intake too close to bedtime to prevent sleep disruption. ### Overall Strategy: DeLauer's approach emphasizes small, manageable changes to everyday habits to enhance fat loss without relying on gimmicks, focusing on increasing muscle mass, leveraging energy flux, making informed dietary choices, maintaining gut health, ensuring adequate protein intake, breaking up sedentary periods, getting enough sleep, and using caffeine strategically.

[@seventysanchez8659]

Hey man I've been trying to learn about peptides, specifically bpc 157. Could I ask you what company you go yours from?

[@junaidkhalidmir6396]

😅😂

[@JomoBlanchfield-fk7et]

Eat clean,drink clean and move people.

[@geno5169]

I go walking until I hit 10’000 steps ! Or more! I lift weights everyday! I fast too

[@suburbancatholic5010]

Why is there a bottle of fairlife in the thumbnail?

[@calesticall128]

No more thought in the fat hide with glukose between take it dry food..

[@JOO-vf8jz]

I’ve gained almost 10 pounds of muscle over the last year but I still can’t lose fat. I’m frustrated because I don’t eat sugar or bad carbs. I eat my weight in protein every day and don’t eat a ton of fat. I IF, I weight train, do Pilates and cardio plus I ride horses. I have hypo thyroid so maybe that’s the problem. I have a trip to Italy in two months and I really want to lean out by 5 pounds of fat but it seems impossible. I’m afraid to eat more because I feel like I’m eating plenty. Any ideas to help me?

[@pappasc79]

Get Dr. Ted Naiman on your channel for an interview

[@iamrichlol]

Awesome video. How much caffeine per mg would you recommend at a maximum (no later than 8 hours before sleep)?

[@Bulletproofyourhealth]

He already has made videos containing detailed information on caffeine on his channel

[@iamrichlol]

@@Bulletproofyourhealth a comment response may also be helpful!

[@nouton7432]

was many many many years ago i did look study up on caffeine but think it was 600mg caffeine burn 100kcal

[@LeteNoff]

During the summer heatwaves, the last thing I need is extra thermogenesis.

[@DapperGapper]

If I’m eating about 2500-3k but burning like 4-5k what type of ramifications would I face?

[@vivander807]

Fat vs carbs…did the study hold total calories equal?

[@geno5169]

I don’t go walking all the time! I’ll skip someday’s! Just work out !

[@robertluntfloridarealestate]

Caffeine can also deplete your bones of essential minerals as your body tries to flush it out it will flush everything else with it. I still drink it though lol. So hard to quit. 1 cup a day

[@sherylmarshall1444]

How do I lose the belly but also gain weight ? I’m 8 stone 1 ish and I want to be 9 but every time I try to gain it goes to my stomach 😢 I can’t really exercise at the moment with long covid so that is a big issue as I would just put on muscle. I eat about 90 grams of protein a day and about 80 grams of fat. I have to maintain the volume of food or I lose weight and keep going up and down at 8 stone 1 to 3/4 but can’t get further. I have stomach issues so dropped to 8 stone 1 again as I could quite eat as much. Although it’s a bit better again. I eat ground beef, chicken and 2 eggs a day. As well as one Avocado. 1 to 2 slices of whole meal toast, 2 weetabix(I’ve tried to drop the carbs I end up shaky and hypoglycaemic) I also have 30grams of cheese. 1 apple, banana and kiwi. I pint of whole goats milk, 140ml kefir (I start my day with kefir then the eggs and Avacado). I also have a little broccoli, cauliflower or onion and mushrooms.

[@douglassmalone-omeally1683]

Can't control where your body stores fat and in what order. Just lift heavier.

[@sherylmarshall1444]

@@douglassmalone-omeally1683 I knew that was the answer thanks ! Need some in my face and butt 😜

[@william9104]

Muscle burns about 4-6 more calories than fat, per pound per day. Basically a non-factor. So much bro science in this video.

[@gerristang6892]

So what about someone who had a massive heart attack? You talk about fasting I was told that is dangerous

[@sylviocyr3818]

how can this guy can still be talking about calories after debunking the whole CICO theory in previous videos is beyond me! It just shows that he is has no core, but only reverberates whatever he finds online for clicks and more opportunities to plug in some sponsored content.

[@sylviocyr3818]

The first law assumes a closed system where energy comes in and goes out. However, the human body is far from closed. We are primarily a hormone-driven system, whereas different macro- and micronutrients intake triggers different metabolic pathways. So by simply mentioning the word "calories" the entire research has no merit.

[@starvethebeast6480]

What exact unit of measurement is a "smidget"?

[@KuumbaOnline]

It’s half of a lil bit

[@felipearbustopotd]

Some time ago I lost 18 kgs / 39 lbs no specific cardio and I doubt my NEAT was anything above normal. I guess 23 hours with no kcal intake was why I lost that amount, not my NEAT.

[@felipearbustopotd]

@@Paul__108__ The focus for me at the time, was to eat in a way that would sustain no kcal intake for 23 hours. My macros = 60% fat and 20% from Protein and carbs. So I guess protein was not that low? As long as I stimulated the muscle - it would not wither away. I indeed added muscle - but not in an optimum manner as I was only eating once per day. I had no problems with doing chin ups resting a min or so then doing dips. I would then take a longer break before attempting that routine again. Micro bursts of exercise not one long jaunt.

[@jasonhurst8599]

How does the amount if stored body fat you have (aka excess calories you also want/need to burn) fit into the eat more/burn more theory/reasoning equation? I understand the theory and logic behind eating more thus burns more metabolism improvement; but if you're just burning the "more" calories that you've JUST eaten, doesn't that still leave the already excess amount of calories (stored fat) you STILL need to burn? Or does eating more/thus burning more increase your metabolism so much that it not only burns the calories you JUST ate, PLUS extra calories that were previously stored?

[@VictoriaTheBoss-dz5wk]

❤❤❤❤❤thx

[@dusermiginte4647]

Caloric deficit... Thats it..

[@user-uk1uu9vt8z]

I only come here and read the comments… that’s all I need to suss it all out .😂. Everything here is followed or peer reviewed… so it’s way simpler .

[@emerson-sheaapril8555]

I think a pound of muscle might burn .4 calories extra calories an hour, *edit* i just google it ya its 6 calories extra a day. ..so ya putting on 5 pounds of muscle would make you burn 30 more calories in a day...not really life changing....however, i think the acts one wpuld take to achieve that and the improvement in me tal health would be.

[@ThomasDeLauerOfficial]

But in motion it’s significant

[@beefyboytech]

1 lb of muscle burns like 6 calories 😅

[@danielj6559]

Is fasted morning workout possible if I would want to build muscle?

[@charlitoadams777]

Yes

[@thomassmith9303]

All this makes my brain hurt I’m over 330 lbs I’ve competed at a high leave and been successful and trained for over 30 years and if I eat over 2500 calories I gain weight so all this doesn’t make sense

[@chrisandrews8926]

3rd… I got a hairy chest

[@silviahayakawa6655]

More than diet???

[@soykanmuri7277]

Even playing guitar, Jesus I started that for the opposite reason. I was kind of anorexic.

[@inoeswaby8295]

In a video he said he did steriods back when younger then in another video he say he never took drugs 😂😂😂😂

[@iiiiiiiiijj]

One shoe doesn't fit all . .

[@jessygibbs4132]

1 way is don't be a truck driver like me lol 😅

[@abobby13]

Well I'm a truck driver so I guess I'm doomed

[@paulcervenka]

This is neat! (hehe)

[@EvanZamir]

Bro a pound of muscle burns 6 calories PER DAY. That is nothing.

[@ThomasDeLauerOfficial]

Yes. But in motion it’s significantly more

[@ilovecattletrucks4802]

What is 1 best way to lose belly fat? Don’t give me 100 because I can’t afford that

[@douglassmalone-omeally1683]

You can't "lose belly fat" you can only lose body fat. 1 good way is to do intermittent fasting.

[@DarkAbyss9]

Lose weight That's it, you CANNOT target belly fat, you need to simple Lose weight and wait for it to come off your stomach

[@KuumbaOnline]

Intermittent fasting , walking , low carb , no processed food, high protein , you’ll lose overall body fat

[@Empoweredblondie]

So I hired a local trainer to help me lose weight and get toned. I have 3 prior c sections and deal with a weak core. My stomach has gotten smaller since hiring him. However he will not give me any core strengthening exercises. He said the only way to fix my stomach and get the results I’m looking for is a tummy tuck. I’d appreciate any and all advice. My stomach is my only insecurity :(

[@letlovereign]

Get other trainer lol get a second opinion

[@ixplain]

You can only remove stomache issues via fasting and Training it, which causes atrophy and making it lose tissue which in return make it smaller and more aesthetic. You dont want muscle in your stomache, especially as a womam...

[@jenniferstomberger3920]

Drop this trainer😊

[@Empoweredblondie]

@@jenniferstomberger3920 I have him for one more week. I paid him for 6 weeks up front. I will be looking for a new trainer

[@shawnogg8208]

Follow him 3 Months and then decide. We are impatient and each trainer has his way. Even if his plan should not be optimal, consistency balances out. And yes, just building stomach muscles is often not the answer for core strength or aesthetical issues. Someone needs to see you in person to judge that, not a KZbin chat.

[@reggieaustin1639]

Nonsense

[@ThomasDeLauerOfficial]

Just curious, Reggie. Why is this nonsense?

[@edenares6606]

If you're an ignorant human being yet you are refusing to learn then stop reflecting your negativity or hate.

[@Ben-zr4ho]

I really dont get the NEAT stuff. I mean I GET it but I dont get how youre supposed to realistically increase youre gdamn fidgeting or whatever. I mean then again you do move your hands a lot when you talk. Lol.

[@vettevette48]

Second

[@user-vp9hm6bf6c]

Hey Tom I've been a long time subscriber but your podcasts are getting somewhat boring because you're focusing solely on fat loss, You should call your channel the fat loss channel. You used to have a variety of subjects now you're just focused on one thing with that you're assuming that the majority of your subscribers are overweight, can you please mix it up a little bit?

[@ThomasDeLauerOfficial]

Thanks for being so polite and constructive. Perhaps the algorithm mainly shows you the fat loss content. But yea about 60% of our content is fat loss related.

[@user-vp9hm6bf6c]

Okay Tom thank you for the reply. Don't get me wrong you're my go-to nutrition podcast, I subscribe to no other

[@weaponizedautism6199]

Karen should fly away with her bingo wings 🦇

[@cesardelgado9838]

BS … he contradicts himself

[@DarkAbyss9]

As per usual when you churn out a video for no reason

[@ThomasDeLauerOfficial]

What’s contradicting here?

[@otxoawolf9054]

You're gay

[@inoeswaby8295]

Its all about the money bro

[@socratese5]

No response to Thomas, looks like you are full of BS

[@williesantos22]

That G flux monologue he went on was some of the most bs he’s done in a while. Its like his old videos again

[@FollowTheWhiteRabbit333]

This guys is on ROIDS LOL

[@victorcs_]

Without effort!! So many BS lattely at the videos titles.

[@ThomasDeLauerOfficial]

You know what, dude, watch a video before you comment. This is actually very accurate in terms of daily life. Also, learn to spell.

[@victorcs_]

@@ThomasDeLauerOfficial You know what is not accurate? A suggestion of having a six pack whith no effort at all.

[@ThomasDeLauerOfficial]

Are you always this difficult or are you just feeling extra angry today 😘

[@victorcs_]

@@ThomasDeLauerOfficial the latter. 🤗. But that does not mean i'm wrong. The fact that you turn fhe matter into a personal subject means you've lost the arguments.

[@ThomasDeLauerOfficial]

Lol touché.

[@jhonkallum1177]

You talk bolox

[@MohammedQ8ty]

Why weight loss causes hair loss?? 😭 I lost 5kg in 35 days but my hair is falling out.

[@daviddyess3938]

What are you eating/supplementing? What kind of calorie deficit?

[@iamrichlol]

are you using creatine? that causes hairloss, if you're prone to MPB

[@MohammedQ8ty]

I eat 3 eggs cooked in butter and 3 squares of dark chocolate. Normal portion of standard sad diet for lunch and small carnivore or keto meal for dinner. Keto/carnivore breakfast, standard diet lunch and carnivore/ keto dinner … I am technically doing low carb diet.

[@Dr_Euphoriax]

Have more protein and collagen in ur diet

[@conradandrew825]

​@@iamrichlolThis has been debunked so many times. Out of thousands of studies, only a handful claimed to find a link. Which is disproven by the thousands of others that do not.

[@user-pl9op1zf1x]

This guy changes with the wind and just believes every study released

[@ThomasDeLauerOfficial]

With all due respect, this video is pretty much common sense. And if growth is changing like the wind, call me a freaking hurricane. Have fun in the 1930s

[@MitchellFaglioni]

First

[@stephenchiuhung2985]

More than diet? Doesn't sound right bruh

[@cameronsarmiento4102]

Natty thomas?

[@inoeswaby8295]

Its all about the money views and get clients tgey use drugs testastarone and stuff they do videos talking like they did it naturally pure lies