11 Ways to Lose Belly Fat Without Changing Your Diet (increase willpower) 

Mannnn I’ve been stuck on 200-205 for about a year and a half now, thank you for these videos I’ve been doing my best so far cause of you

You’ve taught me more than my degree in clinical dietetics ever did. I appreciate you more than words can express Thomas thank you

I need to set up a gym at home. I would increase lifting sessions from 2 to 5 times per week. That barrier is real.

I like the feeling of being sore , I know I had a good workout , I know i'm doing something good for myself

Great tips Thomas! Another great one I find helpful is to start the day with yoga. Once you have begun the day by honoring and treating your body well, it is much easier to continue down this path.

Gold content here. I think the best of what I’ve seen from Thomas.

I like this channel because it addresses humanity with all its flaws and imperfections in a tactful, sensible way. It's quite refreshing. We're all human. We like to indulge. There is nothing wrong with that.

Yesterday only i am telling a friend about my will power going down with aging and problems. Midlife crisis

Thomas, thanks for being a real person.

I don’t think I’ve related to a video more than this one, ever. The analogy of willpower reserve is a new one to me and it’s genius! Looking forward to using some of the strategies presented here in keeping that reserve as full as possible.

This video was extremely eye opening in so many ways.

Solid advice Thomas. Right there with you on ground beef, (purple) sweet potatoes and blueberries. Thanks!

Great video! Not just for diet but also for a good general philosophy. Thanks and God bless!

Mindset is a heck of a thing. Learn to change that and you're unlocking a whole other universe. All of this sounds simple but so hard for so many. But not letting the food in is the best way to avoid eating it. And the gains you get from seeing the difference compound.

🎯 Key Takeaways for quick navigation: 00:00 🧠 *Willpower is finite and depletes with constant exposure to temptation, making it harder to make good choices.* 02:06 📱 *Checking your phone drains willpower due to emotional responses, affecting decision-making abilities.* 03:13 🍽️ *Constantly abstaining from enjoyable foods can drain willpower; it's essential to balance indulgence with healthy choices.* 05:01 🥖 *Having bread on the dinner table, even if not eaten, can deplete willpower; controlling food environments is crucial.* 05:41 🛒 *Avoiding unhealthy snacks in the pantry reduces willpower depletion and promotes better food choices.* 07:21 🍏 *Stocking pantry with healthy options minimizes willpower depletion when choosing snacks; Thrive Market offers such choices.* 08:45 🍫 *Including treats like dark chocolate in the diet helps maintain willpower and prevents feelings of deprivation.* 09:41 🏋️ *Craft enjoyable workouts to sustain motivation and prevent willpower depletion from unpleasant exercises.* 10:24 💪 *Experiencing pain or soreness from workouts drains willpower; balance intensity to avoid excessive fatigue.* 11:17 🏠 *Eliminate barriers to exercise to prevent willpower depletion; simplify access to workouts to make them more sustainable.* 11:59 🛒 *Avoid shopping at Costco hungry to prevent impulse purchases and willpower depletion from food choices.* 13:20 🍽️ *Simplify meal choices to reduce decision fatigue and preserve willpower; stick to enjoyable, consistent options to avoid constant decision-making.* Made with HARPA AI

Thank you for your expert advice 🥂

As always epic video thanks thomas

Good decisions create momentum for me. The more I make the easier it gets

Thank you!!

Very informative and makes a lot of sense! Thanks for breaking it down!

Lemon balm is a plant that you can grow in the garden or in a window pot. Lemon balm helps you maintain gaba.

We love all what u do

Best video I've seen in a long time.

Oh how I wish I found this channel over a year ago when I first started my health quest. I had to learn through trial and error and error and a crap ton of error. Thankful to catch these videos now.

The belief that you have infinite willpower actually does increase your will power, can't remember which journal I read it from but it was a good read.

Really good tips on what most of us struggle with. 👍

The paradox of choice point helps me so much!

boy that first sentence......so so true

Some things I have no problem with bread pasta rice but boredom is my enemy n that’s when junk food becomes the challenge thanks again Thomas 👍

Good content. Losing 95 lbs. now seems way easier, than leveling out and maintaining. I’m working through so many new phases and feelings. My once every other week 42 hr fast, turned into the only thing keeping me from gaining more than the 10lbs. I’ve already gained back. I live in the country. I learned that going to town, I do not have the ability to not eat fast food, then dessert, then whatever. It’s horrible. Zero willpower. I’ll justify it somehow every-time. So I’ve had to revert back to 18/6 IF strong Ketovore. Gained 10lbs back over the holidays and hopefully have begun again to retrain my brain and body to burn fat and increase willpower. Reestablishing a proper relationship with food. I know the way. I know the tricks. I know the how. But struggling hard to find the start button.

willpower=vision +belief in yourself

I am try to do a lot of that stuff and it does really help.

I make delicious Indian food , something that is very hard to resist for me. So i opt for tandoori not giving up on the flavors and maintaining will power❤

Will power is also a muscle, like stopping smoking is a will power since it's mostly a habit

Can you please do a what I eat n a day video and add some ways to use your collab with Thrive Market?

Tom you are so inspiring❤

Solid.

Eating healthy has changed my ability to eat high processed food or even fast food/restaurant food. I can force myself to eat it, but my body doesn't feel good after. When I say force, it's now a mind thing, wanting to go through that drive through because I know it's happy hour and there is a 50% discount on nachos. I can just order the burger but I feel better with my homemade burgers. One weakness is the In n' Out double beef cheese burger but I would need to drive across town for that. It is only a temptation when I have an appointment in that area. Each time I leave my house, I am confronted with one temptation after another. Restaurants are everywhere. I remember working in an office where there was a pot luck type of atmosphere or doughnuts, cookies, candy always around. People have to be confronted with food addiction all the time, especially if they are social eaters.

Thank you this video! My willpower goes out the window when I’m watching tv. I need to snack on something when I watch tv. Also during my time of the month, I always seem to go for junk food or snacks when I’m on my period.

I do kinda agree with some of this advice, but surely consistently delpeting will power, and not caving, would increase dopamine and inturn, make it easier to make healthy decisions?

Bro I can’t stop looking at your biceps.

I really like bringing willpower into the conversation because if we use will power to be skinny and we used to be far skinnier as a society then where has all the will power gone? Something else has to have changed (hint it's the food)

👌✅️Another fantastic video! These last two are so great! A thing I find that helps build my will power, is to meditate first thing in the morning. If I've slept poorly, I do a ten minute NSDR 'Non Sleep Deep Rest'(Andrew Huberman) even before my meditation, & that helps significantly. After my meditation I do 5 minutes if positive affirmations related to the day, & then joint mobility excercises. & shaking to wake up the body. I jokingly call all of this "change your life before getting out of bed!"😅

Thomas, what is your take on AG1 green powder for daily use, is it worth the 100 bucks a month in Your option please???? I value your knowledge = Thank you!!!

I'm switching from Keto to Optimal Protein diet - because Keto cant get you a 6 pack - too much fat. So im swapping bacon in the morning with canadian bacon or ham steak - ground beef cooked in butter w salt for lunch, and lean protein for dinner like grilled chicken dipped in franks red hot buffalo mixed with butter, or garlic shrimp. sticking to those meals for next couple of weeks and let's see what happens..

Thomas , how many carbs are you eating a day?

#10 💯

You need to find your why power, it’s much stronger than will power.

The longest i can go without Pizza is about 3-4 months, I'm Italian - and you gotta enjoy life every now and then!

I'm going to France for two weeks in April. There will be bread at the table. But fortunately, French wheat is better than American wheat and French food is not full of additives, sugar and preservatives like in the U.S. so I'm not going to freak out. And yes, I likely will sample some viennoiserie and croissants. But I'll be walking everywhere all day, even go on some hikes and can do pushups, squats and ab work in my hotel rooms.

Two years ago I took any bad foods from my pantry and gave to the local food shelf

Mmm, Costco pizza! 😋 However I'm more likely to reach for the rotisserie chicken.

Refraining from eating until i trained fasted (cardio & weights) no matter what, was like pouring gas on my fat loss fire ...

I've never been "fat" but there are times I've gained what I considered too much weight. At one point I was about 180lb (5'8"). I wasn't going to allow that. I've gained 10-15 lbs here and there and that hits a point that I won't allow and I've learned to remove it. It doesn't take much work to do it. One of my benefits is that I don't even go down the frozen isle, snack isles or any of the isles with garbage food in them. I have no interest in it. These are what I consider to be very childish things that I put away many years ago. Give me good food. Meat for example. Would rather eat good delicious meals. Not fill myself with 12 donuts. That's most people's problem. They don't only eat 12 donuts in a day they'll eat half a bag of chips and 15 other snacks. But they lie about it and they will fight you if you expect them to admit that lie. If you tell them how to eat more properly they claim you are telling them to "starve". It's beyond incredibly absurd. You can eat very well, and eat delicious food while losing weight and being full. It's not a complicated thing to do. If you tell people that they can only eat so much without gaining weight they claim you are asking them to starve. Not going over the number of calories or food intake that prevents weight gain is NOT starving. For most people at that point they are well beyond full and satiated with plenty of food having been in their mouth that day. It's incredible the way people think. And nearly all of them are eating incredible amounts of snacks, junk food, sauces, covering food in "tasty" additions on top of gorging themselves on things like chips, donuts, other pastry, ice cream, cake, pie, etc.

Like banana nut bread with cinnamon. Especially when there is a lot of pain, not sore.

My snacks are house of macadamia I got those from you. So they should not be crapy

Ive been abstaineing from sugar foods for a couple years now but just since the holidays Ive given in and had a few pieces of cake or pie. Im talking like 4 times in the last couple months. I also started cheating like having seconds and eating late before I go to bed because I work late. My weight has started creeping up and I noticed I was 7 lbs higher. I also work out pretty good for my age of 66. The extra 7 lbs have hurt my cycling performance. So Im back at it. Im down about 3 lbs from Monday on Friday. Wish me Luck. I really didn’t really understand this video too much.For me its a lifestyle. Unfortunately for my wife its not so thats my biggest combat. Too much crappy food in the House.

😂yep! Aisle snack safari!

8:26 to 8:42 is the FUNNIEST thing i've EVER seen and heard on RU-vid, fair play, in stitches 🤣🤣🤣 (Try watching the whole time stamp of 8:26 to 8:42 without crying with laughter, i dare you)

Great show, question for anyone that cares to give input. I have a guilty snack I don’t eat sugar or bread I don’t buy things I don’t want in the house but my husband does. I know lunch meat is not good for you, but he buys pounds of sliced turkey almost every two days. I take a few slices, put goat cheese and tons of cilantro, cover it with good olive oil, and roll it up. This isn’t the worst thing in the world, right? If he’d stop buying it, I’d stop eating it and more of my asparagus and eggs ha ha. I don’t know though I get satiated on this and don’t eat the things I know are healthier. I love the man and take full responsibility but I lived by myself for all of my life and was never used to having bread, crackers, lunch meat etc in the house, now that I know they are in the pantry I gravitate toward the worst foods in the house, I honestly wish he would lock them up. 🤷🏼‍♀️😌

I enjoy the muscle pain

Honestly i disagree about the sorness part,i love sorness because it tells me i did a good workout🙂

A few nuggets of good info. Ooh wait, chicken nuggets🤔 McDonalds anyone?😃

So wonder if watching tv depletes gama like the phone???

Tip: eat one dorito and not the whole bag. Very easy to follow!!

I must have ice cream ! ❤😊

I disagree with the major point of this video. Some of the other points are fine or good, but you should not view will power as a limited resource and build bridges to your bad habits to maintain them. You need to develop your will power like a muscle, destroy bridges to your bad habits, and learn to like what is good for you. A year ago, I would have completely agreed with you. Since then, I have learned to like new healthy foods and developed habits I was completely uninterested in before. You probably cannot do it all at once. You try one at a time till you are motivated to do more. However instead of creating bridge after bridge to the past (less-bad processed foods, semi-okay cheat meals, different recipes for foods that made you fat...) you create bridge after bridge to the future (eat healthy canned fish, eat organs, eat fish eggs, learn to shop for a specific type of health food...). Combine that with a strict diet, exercise, and fasting and you will start building your will power. Eventually you can be rolling 36 hour fasts and can go longer whenever necessary, and when you break a fast, it is with a well-crafted eating plan and not whatever you think you "deserve." You will never build this kind of will power if you scapegoat your lack of effort to try. If you want to deplete your will power, eat "healthy" pizza and "healthy" chips and "healthy" bread and "healthy" noodle etc. Your focus will be on what makes you fat, not what makes you healthy. If you need to cheat, just cheat into another diet. If you are carnivore, you can eat a keto or mediterranean meal once in a while. If you are mediterranean, you can have a steak. Don't cheat to cheat food. Eventually you will develop the ability to not cheat at all.

I'm fragile and soft

👍

Ego depletion is something that is not reproducible and a lie. This is one of those Psychology ideas that made it to the mainstream like power poses and unfortunately stuck.

❤❤

I’m 62 now. I can no longer eat the way I want. I’m always hungry.

Life Stye Changes work Best======Bring the Body the Mind Will Follow=======Bring your Body to the Gym=======Change your Environment======Turn your House into the Gym=======AAA+++Bedford, Texas

The gas tank analogy is heavily flawed. We all have the ability to have boundless willpower. The strength of that willpower will wane in certain situations. Whether or not we give in has a lot to do with our discipline and practice. That’s not me preaching about abstaining from satisfying things. People will truly believe they have this limited willpower resource and act accordingly. The opposite is also true. That illustrates how powerful the state of mind is. Hamstringing it does us no favors. We should limit our temptations because the struggle is not enjoyable. We don’t however have some arbitrary gas-gauge that once we get below it, we’re powerless to deny our base urges.

Prunes 😂!

Hershey chocolate is not anywhere close to good chocolate. It doesn’t even have enough cocoa (70%) to get any of the phenomenal antioxidant benefits of the polyphenols.

No holds bars. lol

ThumbItUp &LeaveComment 4AIgosAll

Self hatred is key

I find healthy food, good. 🤷🏻‍♂️ meaning animal products, vegetables, herbs, etc. Seriously, why would someone find poison, delicious??

#5 impossible when you have young kids lol

Thomas says to not be weak and to not avoid things that are hard, but then rambles on 13 mins about avoiding temptation lmao smh

thomas, your cheat foods sound like things I would consider 'diet' food. Don't you ever eat like a really cheesy pizza (real shit, not keto flour made, etc...) or something that is pretty much bad in every way --> High fat, high salt, large as shit GI, etc...

There isn't anything in here about losing belly fat without changing your diet. Zero.

Number 11: 1st world problems...

He could 'handle' Trump better if he ran for president...

The key takeaways from Thomas DeLauer's video "11 Ways to Lose Belly Fat Without Changing Your Diet (increase willpower)" include: 1. **Willpower is Limited**: Recognize that willpower is a finite resource that gets depleted with use throughout the day, especially when resisting temptations. 2. **Intermittent Fasting**: Utilize intermittent fasting to limit the time frame for food exposure, thereby conserving willpower for making healthier food choices. 3. **Mindful Technology Use**: Be aware that excessive phone usage, particularly scrolling through social media, can drain willpower by eliciting strong emotional responses. 4. **Balanced Indulgences**: Allow yourself occasional indulgences in favorite foods to avoid the significant willpower drain that comes from constant denial. 5. **Strategic Environment**: Keep your environment free of hard-to-resist temptations, such as unnecessary snacks or bread at the dinner table, to conserve willpower. 6. **Healthy Snacking**: Stock your pantry with healthy, satisfying snacks to reduce the temptation and need to use willpower to resist unhealthy options. 7. **Enjoyable Physical Activity**: Choose workout routines that you find enjoyable to ensure sustainability and minimize the willpower needed to exercise. 8. **Manage Physical Discomfort**: Avoid overexerting to the point of pain or excessive soreness, as this can significantly deplete willpower. 9. **Minimize Barriers to Exercise**: Reduce obstacles to working out, such as long commutes to the gym, to conserve willpower for other decisions. 10. **Avoid Shopping When Hungry**: Shopping on an empty stomach, especially in bulk stores like Costco, can lead to impulsive, unhealthy food choices and deplete willpower. 11. **Limit Choices**: Simplify your diet by sticking to a set of enjoyable and healthy foods to avoid the willpower drain from constant decision-making.

Whoop and Garmin? @Thomas DeLauer

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