5 Easiest Ways to Lose Belly Fat if You're Sedentary
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- Опубліковано 15 тра 2024
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5 Ways to Lose Belly Fat if You're Sedentary
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References
www.ncbi.nlm.nih.gov/pmc/arti...
www.ijcmr.com/uploads/7/7/4/6...
academic.oup.com/edrv/article...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
onlinelibrary.wiley.com/doi/1...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
Timestamps ⏱
0:00 - Intro
0:45 - Microdose Your Movement
3:59 - Watch Your Blood Sugar
6:36 - Signos' Continuous Glucose Monitor
7:55 - Time Your Food
11:28 - Type of Exercise
14:56 - Optimize Sleep
You are changing so many lives and I am so grateful for your videos. 🙏
Thank you Thomas!
Thank you!!
Tjank you Thomas!👌
Centenarians I have seen in interviews had no exercise routine. But they would get up and play with great-great grandchildren, then sit, then walk the dog, then sit for hours, then trim the rose bushes, as examples of short bursts of minimal activity throughout the day. All said this was a lifestyle and only activities done. Housework and "puttering" were other activities outside their work lives.
While the suggested protein intake might seem at odds with established recommendations from authorities like Don Layman (as discussed in his insightful video: ua-cam.com/users/postUgkxSM-q5Yuep7TQHptmNF9456kUKqQkhjf7 ), it's crucial to acknowledge that individual dietary needs vary based on factors such as age. Considering your specific age bracket, it becomes imperative to reassess protein requirements, potentially necessitating a higher daily allocation. Consequently, in this nutritional equation, the flexibility to fine-tune lies primarily within the fat and carbohydrate realms, serving as the exclusive 'macro dials' available for adjustment.
Love you, guy.
Thank you Thomas for your videos
Big fan ✌🏼❤️🎉 great info 💥Happy new year 😁🎉💪🏼
Fabulous research 🧐 thanks 🎉
What's your routine and show us your blood work?
much appreciated, thank you
awesome
Thank you so much for this topic!! ❤
Good Stuff Thomas, you are the man my paisan
The signos monthly subscription is insane.
The monthly cost for a CGM is ridiculous.
9:12 this is fantastic news
Let's not forget, "The
Glucose goddess calf raisers" !
Does anyone know an app that will tell you all the calories protiens etc by just taking a picture of it?
Good Lord those biceps. Where's the video to get those?
It's weird how we are shocked when someone talks about a high protein intake, but we are totally fine with an ultra high carbs intake. Most people don't even know why they feel like one is safe and the other dangerous, they just feel that way for whatever reason.
Can you share a meal plan for those that work in an office setting?
That would be really helpful
What about sprinting twice a week
This makes good sense. Sleep I work night shift my sleep is killing me !
Thomas: "Fidget as much as you can."
Anxiety: "Already on it!"
Lol jokes aside, thanks for the video! Will definitely be trying these. :)
👍💪🏼🤘🏼🤩🤘🏼
Thomas-concerning your interview with Dr. Gundry, it's the oxalates in almonds that make you feel poorly. For the most part, Dr. Gundry ignores the oxalate side of the picture.
Referring to "thermodynamics" is probably a little opaque for your average viewer. Yes, many of us know exactly what you mean, but I'm thinking most-particularly new viewers-don't.
I was on keto no energy lost weight but i believe my body needs carbs i incorporated some the last cpuple days but im.afraid im going to gain. I love unsweetened yogurt and cottage cheese but never ate it for a year will it make me gain if i start eating it again? I just believe i need carbs i walk 11,000 steps 1500 calorues a day please give me some advice
Keep your carbs to 20 grams
@@Debbie3360 i have thyroid issues because of low carb. 20 is still very low
Excess calories, in any form is what gains weight. I consume 150-200 grams of carbs and sugars per day and still won't put on an ounce unless I go over my calorie maintenance level.
Our ancestors did not have the choice, but to physically move their bodies to thrive - we should do the same.
What about night shift nurses? How do you suggest we do it?
When I was a young woman, there were people frustrated as to why I ate so much, was "lazy," and stayed skinny. Then my college roommate said, "She is never still. Look at her leg!"
Sure enough, I was tapping my foot or shaking my leg. I didn't even notice until she said something. It just seemed natural, even while studying.
Huh. This may be the same for me. I've always been skinnier than anyone else growing up and I've also always had that nervous tic of constantly shaking my leg
pubmed.ncbi.nlm.nih.gov/12468415/#:~:text=Non%2Dexercise%20activity%20thermogenesis%20(NEAT)%20is%20the%20energy%20expended,undertaking%20agricultural%20tasks%20and%20fidgeting.
Am I the only person who for a second thought the guy at 6:05 was about to take a bite of aluminum foil? 😵
Microdose Exercise... Think of it as a snack exercise, avoid snack food.
I like this idea. I've been doing squats, stretches, marching in place or balancing exercises whilst waiting for the kettle to boil etc. Just these little things I'm losing a lb per week easily.
I feel better now having to split up my workouts into twice a day. I work a split shift job and only have an hour and a half free time, any time I'm off. So I only have time for one of two exercises at a time
~500 bucks for a month of signo's is insane. couldn't do that if I wanted too. doesn't matter what benefit it could provide.
Yea as a truck driver the struggle is real 😢 I lost 40lbs doing carnivore then plateau'd into a brick wall can't seem to lose a single other pound no matter what I do 😢
Im a dispatcher for a trucking company. One of my drivers walked around his truck everyday to get steps in. Doing his pre and post trip inspections but expanded that. We calculated that approximately 33 times around the truck and trailer equals about 1 mile. He walked on his 30 minute breaks instead of sitting. And during his 10 hour breaks. He averaged 3 to 4 miles per day. He also worked with free weights during his walks. Hope this might help you and others. Be safe out there.
Just to add to that excellent advice, at the front of the truck, use the bullbar to do standing pushups against, then halfway along the length of the truck, do some lunges. At the back of the truck, if there’s a bar to hang onto, stand with your feet under the back end so your leaning backwards and pull your body in towards the tailgate. When you get to the passenger door stand with your back to the cab and use the steps to do tricep dips. Before you know it, you’ll be jogging around the truck and increasing the pace of this unique HIIT WORKOUT. Good luck from a former driver who used this method.
Ps, you can do whatever exercises you feel comfortable with, mix it up and enjoy the feeling of getting healthier, it is an addictive feeling.
I'm a tower crane operator. I'm doomed.
lmao I'm a truck driver 😅
I m now 68 but after birth I came home to a pittie...my best friend for 9 years...I was her baby...thanks for sharing and bringing back loving memories of this loving n loyal breed of dog. :)
@@Amy_Watson, well, my pittie was a pregnant rescue by my Dad in a military base....soo she didn t care for other animals or angry human vibes...I have seen two sides to the breed in one lol..my parents were mindful of her traumas....my pittie spoiled me tho with unconditional love...eating mud pies as I grew up. 😘
Who's checking the closed captions? Hyperglycaemia displayed as Hypoglyce(a)mia ;-) ...could be confusing for some people.
An old saying: Breakfast like a king, lunch like a prince, dinner like a puaper ( I paraphrase badly)
Or if you’re handicap and can’t do as much activity as you would like 👍🏽
intermittent *HITT*
Does being sedentary throughout the day also negate an evening workout?
Do you know of any studies for people who are on a night shift clock? As for me I start work at 6pm until 6am(6days a week) usually wake up around 3-4pm. I am often not hungry when I wake up and find myself unintentionally fasting until I get home and have my meal consisting of protein & veggies. I feel this has been bad for my metabolism and trying to figure out better eating ways but hard to do with this schedule.
Can relate, as I work the night shift in an elderly care facility.
I try to get my protein and regular meals in on the days I work nights, I just turn my schedule into the night.
But I see my sleep and energy levels starts to take a toll. Also, it's starting to get harder to turn the curcadian clock after my night shifts and go regular days .
just have 10 hours though. 21:45-07:45.
Was secretly hoping he'd say chewing food counts as exercise 🙂↔️
I exercise 3 times per day.. each time 3 sets of 6 reps of squats by holding 2x 10kg dumbbells, 6 reps bicep curls.. and then behind my head and lifting up with both hands the 1x 10kg dumbbell 6 reps.......... I repeat this one after the other and my heart speeds up and the last reps are hard. Then I do it again at noon.. and then in the evening.
❤
Thanks.
My work requires me to sit for long hours.
Walking was the difference between me losing 1lb or 2lbs per week.
AMEN! Since summer ended and I haven’t been out walking 2 or more hours daily, I started doing UA-cam workouts the same amount of time daily. I alternate between strength and HIIT, and sometimes walking workouts. I just try to do the most I can inside but I’ve honestly gained weight since I started that. I think some of it could be muscle gain from strength training, but either way I’ve gained. I’m still happy in my body, but trying to figure out what kinds of workouts affect me.
@@healthhollow7218 500 calorie deficit daily and brisk or hilly walking at least 5 days a week with my weight training 4 days per week recomped my body from 290 to 225 in about 9 months. The old muscle blew up and the fat dropped off. I'm proof that you can recomp your body. Whole foods, discipline and time.
@@healthhollow7218I also haven’t been able to walk since winter started & I’ve gained weight even while still working out. Walking was a game changer for me specially uphill.
Walking has a plateau. Your body adjusts to that quickly.
@@DoctorMahek walking faster, power walking or walking with weights, rucking all negate that
This is exactly what I needed to hammer home my new year's resolution to stop eating so late! 🕧
I do eat very healthy and exercise daily, but now I know that those benefits are sabotaged by late-night eating.
Eat when the sun, don’t eat in the dark
Well how much exercise do we need per day?
Appreciate your focus on nutrition, exercise & explanations about belly fat reduction. ❤
Yes, yes, yes! It is so true, I work remote and my job is sedentary. I make sure each day I walk at least 20 mins through out the day plus my gym workout (current split is 5 days in the gym).
Fantastic content Thomas! Simple, concise yet extremely relevant
im disabled so i use a cubi jr for legs
My back was broken and I have an implant in both my neck and low back. I've lost 43 ibs since October 8th but I need to add exercise but I'm suffering severe back spasms. Any suggestions?
Tommy's sending out more clickbait videos than usual
is it good for sedentary people to do cold plunges? in the morning?
without consistent, discipline, nothing works good enough, no study will help you 😉
So in Ayurveda (timeless system of health on earth), We have always recommended you eat your heaviest meal at lunch and your lightest meal at dinner. Fruits, yoghurt etc for Breakfast. It has been given to us since the begining of creation but in this modern day , maniulation of the truth from India has been suppressed, But something to look at for your viewers.
43, good weight, relatively healthy, don't eat processed food. Discovered your stuff after trying carnivore for 4 months (not for me, didn't feel any different, ended up constipated) and so I have liked how you don't overcomplicate nutrition. Too many do. Firmly believe that evolutionarily we are omnivores.
Needed this video, I have an office job and I am struggling. As soon as the weather clears up, I’m going to get back to walking and eventually back to working out in the gym too.
I try to walk every two hours (I use fitbit reminders to move), at lunch, and before and after work, in addition to fitting in kettlebell and club work three times a week. I should probably work in some HIIT.
Easy ways to burn fat when you’re sedentary. Don’t be sedentary 🤣🤣🤣.
Joking aside great video!
I’m only watching this cause he didn’t pull out the yellow gelatin adipose tissue prop
The one at around 2:30?
Add fiberous veg to meals and go for a walk after each meal, both help with blunting inflammation (also of note walking 1hr generally burns 300-400 cals) not saying to go walk for an hr after each meal but breakit up (3 20 min, 4 15 min walks etc)
Thomas trying to adjust my meal plan to eat the most at lunch. Eating a big dinner is more than just the food aspect but also the social one. With my family we are always on the go until we all make it home at night. The meals tend to be bigger and longer as a result. How to you incorporate your diet to fit your family schedule? Any ideas on what to eat at night to maintain a good family structure?
Love it, @ Thomas you should make more videos & give us information on sedentary. I'm veteran & sedentary no by choice,I injured my lower back on a deployment in 2009 & seen have been able to as active as I would love too. I manage to keep the weight off thru fasting & intermediate fasting. I don't carry a lot visceral fat, but do have a problem with subcutaneous fat.
This all is really getting confusing.
In this video, backed up by studies, we hear that we should eat more in the morning rather than in the evening.
In other videos, also backed up by studies, they say we should do intermittent fasting, ie. reduce the time window of eating to 6-8 hours day with skipping breakfast preferably.
So everyone has studies to back them up, but they contradict each other.
A lot of people don't give a damn about eating healthy and then there are those who try to and get confused by ever contradicting "facts" from multiple sources.
I am only hungry in the morning if I consistently teach my body that it gets food that time. Even as a kid I wasn't hungry before school but because back in those days the general habit was to eat breakfast, as it was said to be the most important breakfast of the day, and all I could eat were fast-absorbing carbs (usually brioche with butter and some fruit jam).
As a grownup, I'm simply not hungry in the morning and I'm perfectly energized, even better compared to if I had eaten something. So, that part of this does not checkout, to me personally at least.
When I saw, "5 Easiest Ways to Lose Belly Fat if You're Sedentary" I thought this was going to be about people in wheelchairs. Oh, well. (sigh)
I have been a follower & fan for a few years now. Your advice & research continue to greatly inspire me! This is truly one of the best videos you have made. And I think it's going to have a huge impact in your community!
THANK YOU for all you do, Thomas DeLauer!!! 🏃♀️🤸🏻♀️🏋♀️
Krissy from Michigan. SHARING!!!
In Japan, I didn't work out and didn't pay attention to what I ate. It was lunchroom, convenience food, and fast food. I walked to bus stops and across campus and I went from 3XL to XL without trying. So micro dosing walks makes a shocking difference.
Great timing since my surgery I haven’t bounced back to my original fitness level. I think I’m becoming sedentary 🤦🏻♂️😢
Microdosing my movement huh..
Weights 4 times a week, walking when possible (office job) helped me go from 350 to 223. Im 6"3 and 39. Took a year and half have muscle it's crazy. The weights and diet did so much. Office iob fine if diet dialed in and consistent with training. Get the steps where u can
Muscle grows during the rest period not the lifting phase. All these tests and studies never reveal all the findings. The selective data is always going to be. Just do what works for you.
Yes. Centenarians mostly have eaten breakfast throughout life.
Whatever this ends up being, I'm gonna do this on top of being active
My biggest problem in the past was I had a major bad gut buddies, trying to make me wanna eat all the time. Until my microbe changed, that’s when I had a normal appetite. I know fasting can obviously change people’s microbe, but I think sometimes people need to do something like an herbal cleanse to take out those bad gut buddies. This worked for me. And now I’m feeling better than ever. I also really liked one of Thomas’s other video for high protein for leptin to be satisfied. That helped me a lot too! And caffeine, haha. Thanks for everything you do Thomas! You’ve helped me massively on my health and fitness journey!! You deserve all the success in the world. 💪💪
As i work from home and i have squat rack in same room as pc im working on, my workouts typically last whole day. In the morning i do my squats, afternoon benches and deadlifts in the evening ect. It seems im doing the right thing :-)
Who said you can only capitalize on early eating when you aren't Intermittent Fasting?
It takes more discipline, but you're better off with an early eating window than a later one.
If you're doing 8/16, 6-2 or 8-4 are inarguably more powerful than later windows
This makes sense. I'm rarely hungry when I first get up though (I figure early humans didn't have such easy access to breakfast as we do so I go for drinking water, followed immediately by an early walk, do some stretches, light lifting etc instead)but I could move my eating window up from 4pm - 10pm to 10am -4pm instead.
@@vanessamccarthy7807 It's going to be a challenge to stick to it at first, but you'll get used to it in a while 👍
I read to go walk 30 mins to an hour after I eat. I have energy cuz I just ate. My bm are better. I feel better. I also heard eat bread carbs at my first meal. Healthy carbs 2nd meal.
1st meal 3 food groups small amounts
2nd Health y carbs protein.
3 Bird
Here’s my Free 1-Week Gut Health Protocol. No strings attached. Just good info when you join my newsletter: www.thomasdelauer.com/gut-health
👏🏾👏🏾👏🏾👊🏾👊🏾👊🏾💪🏾💪🏾💪🏾 Thomas
How about just eat less if you're sedentary?
It should be illegal to force workers to sit at a desk 8 hours a day
They don’t say you can’t stand at your desk as long as you can still perform your work. Just because there’s a chair doesn’t mean you MUST sit.
Should you still be intermittent fasting if you do the 10-15 intense cardio in the morning?
I'm holding down a deskbound job as a graphic designer. What I do is every couple of hours I'd walk up the stairs to my office on the 7th floor, 2 steps at once. I also cycle to work and incorporate long walks/strength training on the weekends.
Years ago, people were in shape because they did housework. Nobody jogged or went to a gym
I have a sedentary job AND I am in my 50's AND I am a female who is gong through perimenopause. These are NOT good combinations and I haven't been able to get around this.
Man, you're lookin' rough, Tommy! I don't know if you need a vacation or what... is it the young kidsthing and lack of sleep?
Young kids take their toll for sure but also have to read comments that constantly judge me too. I’m sure that takes a toll 🥲
Dude don't listen to the haters..their just jealous of your wealth of knowledge and fitness nutrition! Keep up the outstanding content 👏 👌 👍
@@roknrone was not hating. I hope he gets a vacation soon. I need one too. I’m working 12-16 hour days currently and getting similar comments from my family and friends.
Beet juice 😂
Don't be sedentary 🤷♂️
how many different ways can you repackage the same content? LMFAO i mean A+ for creativitity but F for experience i heard this all before countless times my friends. U click baited me in but lets face it the info sucks its teh same old tired suggestions
Well, clearly a lot of people haven’t heard it because retention was great on this video. Sorry to upset you and start your new year wrong
@@ThomasDeLauerOfficialthis was a great video
Stop trying to sell stuff all the time dude. You are becoming so inauthentic
He obviously doesn't know WTF sedentary means.
When it comes to sleep, at this point, I just need to move to a different area. It's one of my early 2024 goals. I live near railroad tracks and in between a small airport and an Airforce military base. So, around 2am and 4am, I hear the horns from the trains, helicopters and small planes from the small airport and in the early morning, larger planes from the Airforce base, as well as more train horns and barking dogs. Intermittent fasting and healthy keto has helped and I feel an improvement. I know that I need to work on muscle and more HIIT training. Everyone has their own circumstances. Goals. 🥅
Earplugs could be helpful. My husband snores and they made a huge difference
@@fabulouslyfit54 I actually thought about buying some yesterday. Thanks
Ear plugs itch. In the long run I'd move house. Big plane noise isn't just decibels. It vibrates your organs too. It's very stressful...
All of that noise would drive me nuts. I've slept with earplugs (I recommend Mack's) for my entire adult life and they've helped me get good sleep in so many noisy places. But earplugs only block out 32 decibels, so do your best to find a quieter place to live!
@@DashingPartyCrasher Moving is still part of the plan. 👍
Just a point. I am not saying you're right or wrong. I am just pointing out Scientists, university professors who did research for 10 and above years on exercise found out exercise do not have any effect on weight loss. What they say is yes exercise is good for body and mind. However, going to gym for a cardio or strength training won't make the person to lose weight, there isn't any scientific evidence exercise would lead to weight loss. They say actually the opposite because hunger increases after exercise. In cardio in a gym can do more harmful than good. Hence, exercise is out for weight loss. Healthy eating practices is the way to go if one wants to lose weight. Scientists and biologists says "weight loss through exercise lies is created by gym industry, fitness instructors' A capitalist agenda.
🤡