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

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 😉

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

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.

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.

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?

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.

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

Thanks for sharing this valuable content

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.

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.)

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.

V Shred looks good with a beard

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

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

Love all your videos!

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

Thank you!

Lov your videos Thomas

Carnivore and exercise seems to be working for me.

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

12:37 literally me every friday afternoon at work.

Great stuff

TRT my brother :)

2:41 G-FLUX eat more and move more

Damn, thats neat.

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

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. 🌹🇬🇧💪

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

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!

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

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

Eat clean,drink clean and move people.

Whole Milk and Pop Tarts! 😋

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?

Bro the g-flux exploded my mind 🤯

Why is there a bottle of fairlife in the thumbnail?

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

Get Dr. Ted Naiman on your channel for an interview

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

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

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

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

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

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

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

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.

What exact unit of measurement is a "smidget"?

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 .

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.

❤❤❤❤❤thx

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

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.

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?

1 lb of muscle burns like 6 calories 😅

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

Caloric deficit... Thats it..

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.

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

3rd… I got a hairy chest

More than diet???

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

This is neat! (hehe)

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.

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

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

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 :(

One shoe doesn't fit all . .

More than diet? Doesn't sound right bruh

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

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

Karen should fly away with her bingo wings 🦇

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.

Nonsense

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

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

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

Second

First

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?

This guys is on ROIDS LOL

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

BS … he contradicts himself

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

You talk bolox

Natty thomas?

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