10 Golden Rules to NEVER Have Belly Fat Again
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- Опубліковано 28 кві 2024
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10 Golden Rules to Never Have Belly Fat Again
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References
academic.oup.com/jn/article/1...
pubmed.ncbi.nlm.nih.gov/15670...
onlinelibrary.wiley.com/doi/f...
pubmed.ncbi.nlm.nih.gov/23614...
biomedres.us/pdfs/BJSTR.MS.ID...
www.cell.com/cell-reports/ful...
pubmed.ncbi.nlm.nih.gov/27475...
www.ncbi.nlm.nih.gov/pmc/arti...
onlinelibrary.wiley.com/doi/1...
clinicalnutritionespen.com/ar...
Timestamps ⏱
0:00 - Intro
0:54 - Avoid/Limit Alcohol
2:36 - Reduced Carb Intake When Sedentary
4:07 - Avoid Trans Fats
5:38 - Gut Health - Probiotics, Fiber & Fermented Foods
7:38 - 30% Off Your First Order AND a Free Gift Worth up to $60!
8:45 - Calorie Dilution Over Calorie Restriction
10:21 - 2 Small Workouts vs 1 Hard Workout
12:01 - Avoid High-Fructose Corn Syrup
12:31 - Tongkat Ali
13:17 - Energy Flux (G-Flux)
14:08 - Modulate Stress Levels
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Happy new year Thomas 👊🏾👊🏾👊🏾👊🏾🎉🎉🎉🎉 lov all your videos #2024
@renovatio7616Don’t drink alcohol?? I’m unsubscribing.
any advice on how many mg of tongkat ali someone should take in a day?
if carbohydrates is so bad then how can i eat 450 carbs a day and i dont have a belly at all, i am 182 cm and weigh 60 kg. i dont to cardio only strength training. i eat rice, quinoa, lentils, falafales. that is my main food. and i dont have any belly fat. i notice when i combine sugar and fat together i gain weight. i think that it is the oils and trans fat that are bad for us and not the rice and carbs at all. have you heard about the man who ate only potatoes for a year and lost all his weight and became slim and he was really fat before. and potatoes is only carbs so explane that. and did you know that when you do cardio your metabolism slows down to compensate, so doing cardio is just a waste of time if you want to lose fat. just avoid fat,oil,trans fat.
i ate over 3500 calories a day = 500 carbs a day and weigh only 55 kg and i am 182 cm long. why did i go down from 75kg to 55kg in 1 month to just change my meals to just quinoa and lentils, no fat, no sugar, just carbs. was it because it was low GI?? quinoa and lentils is low GI, but it is still over 450 carbs a day. people is so afraid of carbs, its insane. they should be afraid of oils.
Down 85 pounds last 8 months with no alcohol, reducing carbs and added sugars, increasing protein, and exercise 6 days a week. Getting right with God and watching your videos and other reputable people on UA-cam have helped immensely. This stuff works!!!!
Heck yeah brother!! Thanks for making my day
Congrats! 💪🏼🚴🏻♂️🧘🏻♂️🏃🏻♂️🏋🏻♂️🤸🏻 Keep it going!
Sweet! I've lost 90 pounds in the past year following Thomas and others.
Would love to lose another 30lbs in 2024!
The most important thing you said was getting right with God (Jesus Christ). I always remember:
*1 Timothy 4:8* "For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come."
That's not to say, don't take care of your bodies...because for sure God says to honor him by being responsible and living healthy.
God bless!
with the Faith that you have in god. You can do epic things and it shows up. i have lost 40 pounds in 4 months.got you there.
Told my wife I’m not going to drink in 2024. Leaving this comment to hopefully stay motivated by random people on the internet lol might be crazy, but anything helps. I weigh 187 and I want to get down to 170
Update for people…still going strong with no drinking and been working out 🔥
@TheMrdecepticon I saw your post today (I'm going into my 3rd month no alcohol) How are you holding up?
I went to rehab for 100 days at 230 lbs, after extremely hard exercise for 3 months everyday, no alcohol, and the right foods I dropped to 170, kept going to 158 relapsed went back up to 180 and now I’m back at 160 clean, it’s tough but don’t ever give up, never something mf you have to do alone :)
@@mrphil1956 that’s awesome bro! Not going to lie…I had a few drinks but decided to not have any beer if I do drink. I would slam 8-9 beers before and eat like crap. Making small improvements here and there but definitely not drinking like I was before
@@Mo_Heato you got it bro! I know it’s difficult but the fact that you can get back on track shows a lot of discipline. Keep crushing it!
The 10 golden rules are (and I quote)
1. Don’t drink alcohol
2. Reduce carb intake when sedentary
3. Avoid trans/hydrogenated fats
4. Prioritize gut health by consuming more fermented foods, fiber, and probiotics
5. Caloric dilution should be prioritized over caloric restriction
6. Two small workouts per day over one big one.
7. Avoid high fructose corn syrup even when in a calorie surplus
8. Consider taking tongkat ali supplements (for the men) to help increase testosterone levels
9. Eat more (protein) and move more.
10. Modulate your stress no matter how cheesy it sounds.
Thank you!
Thank you so much. I've screenshot this, has saved me scribbling it down.
11. Apply product placement with another fantastical study. Hell it worked for Toe Rogan.
Thanks! Even on x2 speed still 7 min of my life… 😊
Thanks. Didn’t want to waste several minutes on 5 seconds worth of information
Hey Thomas! I was 360 pounds... Dropped down to about 183 pounds over the last few years with your help. Now I own a Martial Arts gym in Thousand Oaks, California (in Ventura County near Santa Barbara). Would love to meet you and thank you in-person!
awesome ❤🙏🏻
Amazing 🎉
I think the biggest one that was missed here is SLEEP. Sleep at least 8 hours a day and go to bed as early as possible to sleep as little when the sun is up as possible
Stopped drinking regularly about 5 years ago. I was in the pub EVERY friday and Saturday all my adult life for a massive session. When i quit, the first thing i noticed was a reduction in heartburn. Then i noticed that all my poops were solid and there wasn't anything to wipe. Then i noticed the flat stomach. Ive since then given up smoking, and currently trying sugar. Eventually i may even try caffeine, but thats gonna be tough. 😂
Should definitely still wipe
@@Andy-bh8hw 🤣🤣🤣🤣🤣🤣
Caffeine was the toughest one for me. I'm very glad it did it 9 years ago.
4 months into body transformation and have already lost enough weight I feel like a different person. Walk 40 min a day, strength training 2 times per week and avoid processed/junk foods. What’s most important is consistency. Never let a day set you back. Or at least don’t let one bad day turn into several !Thanks Thomas for your very valuable information, your channel keeps me up to date with the latest knowledge/science
Yes! I tell myself even if I don’t want to go to th3 gym for two days or so..that I at least have to walk a mile each of those days
Please do a video on calorie dilution. With examples of what meals would look like?? Enquiring minds NEED to know more about this!!! ❤❤❤
he's basically getting at adding in fiber rich foods that are low in calories (cauliflower, broccoli, leafy green's, etc) to go along with your meal, this is also good for one reason he either forgot to mention or skip but fiber helps with inflammation and helps blunt inflammation (since its the holidays i'm sure someone's going with a mac-n-cheese dish, mix some broccoli in with it and you'll see, it'll be just as filling but half as inflammatory and half the calories)
ua-cam.com/video/zPn7osZYjjU/v-deo.html
GO Air Force. Thanks for supporting us with the Academy TShirt. Great content!
I love how your channel has evolved, major respect!
Love this! Thank you for the helpful information!
i watch most of your videos when i catch them and this is one of your most comprehensive ones so far. already lost 50 pounds in 6 months from advice from youtubers such as you but if i was going to recommend my friend all your best pieces of fat loss advice i would link this video. great way to start the new year!
I have upswings and downswings when it comes to my health, so I'll always be a work in progress, but you and these videos have enlightened me about so many aspects of eating, health and fitness. Thanks for being such a great resource!
I'm a newbie to your channel, immensely interested in every episode. Thanks for helping me start the new year off right!
thomas ,this one has to go viral.super teaching.you teached me like a god on this one.thank you so much that why i follow you since 2019 because your teaching is applied on science.sorry if i made some error ,im first spoked in french.
This is hands down your best video 🎉
This is a great refresher video. Everything that has ever worked for me, thinking about these things, worked because of what you're saying.
Eatin g natural foods (automatic calorie dilution if you're doing it right), burst training/interval training, etc.
Thank u Thomas for ur valuable information to keep us on track , n aware of the newest research 👍💐
Some great tips Thomas. Thanks so much.
Happy New Year!
Excellent show. Very informative.
Thanks, Thomas.
This is very informative.
Happy New Year! 🎉 ✳️
Literally the easiest explanation on this topic that I have seen to date. Thanks man, appreciate the clear explanation.
Great information!
Thank you so much!
Great video to start 2024. Happy New Year's, Thomas.
Groovy.... Thanks Thomas! some very good points raised in your video today!
Working well for me! Good stuff.
I have recently started watching you again and I forgot just how reasonable and researched and natural and how listenable you truly are; you bring a lot of this sciency information down to earth. how can I not watch you! thank you Thomas.
I've been watching your videos for a while, I was already pretty fit but I've been getting more serious about it as I prepare to head for college. But the coolest part of this video to me was your USAFA shirt!! That's where I'm about to attend!! Super awesome to see that the most well-read and scientific fitness UA-camr is a USAFA grad.
You’re a legend. Thank you
I'm not even a beginner but there was some new (to me) and good info in this one. Always something to learn here and I love the science backed articles. Thanks!
So good as always! 5, 6 &10 are my main focus point right now
You are awesome! I’ve been binge watching your videos. I started keto a week ago. I’ve lost 5 lbs., I’m more full than ever, I feel great, I feel less bloated, and after being a caregiver for two years, I feel like I’m finally focusing on myself again and getting my life back! You have no clue just how much you’re helping people change their bodies, health, lives, careers, relationships…everything! Thank you, thank you, thank you!!!!
Yes you are a real LEGEND! What a great example!
The energy flux totally resonated with me. For the past 2 years I have been on an overall caloric deficit, and as a result, been training lightly, combined with A LOT of sitting during the day. I happened to look at photos from 3-4 years ago, back when I did not restrict my calorie intact, and I was working out a lot more simply because of the added energy. Thanks for the reminder, Thomas!
Sound organic coconut flour at the Dollar tree which I use for baking, started thinking about it it has MCT oil and 3 g of fiber per tablespoon so now I add 2 tbsp into my high protein breakfast . healthy new year to everyone ❤
I became very dogmatic with keto based on what I read and how bad carbs and sugars were for me on a vegan keto diet that I did for 3 years. I had recurring sibo which probably made it worse. Following a similar WOE to Paul has given me extreme amounts of relief surrounding my health issues. I still get flares and have extremely bad days as there's no eating my way out of mercury toxicity and iatrogenesis but thank you for aligning and collabing with Paul as i've been following you since my health crisis and keto journey and it really helped me get the courage to try carbs and sugars again but on an animal based diet. My recovery is so much better now but I do notice pushing my fast too long on a higher carb diet causes a lot more inflammation. However its also ameliorated significantly better and quicker with the introduction of carbs and sugars.
Great explained! Thank you.
Now it is the eight video in a row I am watching and like you !
The way you explain things is brilliant ! Well you have a new happy sub here from Quebec ! 😊
This was the best video for starting the year.
Hands down nailed it, one of you best pieces of information! Still trying to understand how did you manage to gather the most recent, science-based, reasonable and down to Earth information available…👏🏻👏🏻👏🏻👏🏻
Google Scholar I guess
Awesome
THANKS!!!
great information and delivery! thank you!
I appreciate you getting right into it!!! Damn some ppl just be talkinggggg, we don’t care! We clicked on the video for the content. You know what’s UP 👏🏽👏🏽👏🏽👏🏽👏🏽
I appreciate your approach to carbs. Its more in the middle. I just dont do well on keto or carnivore but I do manage my carbs.
Thanks for another great video!
I saw Jeff Cavalier had snippet of the video with you and Dr. Rhonda Patrick.
I still would love to see a sit down video with you and Jeff!
Happy New Years!🎉
Just a like, comment, and a share for the algorithm!
Awesome vid Thomas 💪
Very interesting! Thank you 💯❤️
thank you for this . educational
Great breakdown. Really tied together some concepts. And brought my attention to new ones. Thank you so much, I'll be putting all this to use. If I remember or someone comments after March 1st I'll share my results.
Carbs are absolutely needed for endurance athletes, especially during races and intense workouts
no if you are fully fat adapted
Happy new year , the advice and science here has changed my entire life ,started here 3 years ago at 367 an all the bad markers leading to a one way path now 145; and doing the little work outs 3 times a day fantastic advice to keep your body healthy as well as your mind ,don’t let negative energy get in the way.
Getting rid of your viscaral fat hidden beneath the sub fat is key. Microbiome, sprints, dump the processed foods, sugar and grains, go keto/carnivore you'll be the happiest!
im down 70lbs my self from last june. actually doing 12 more weeks to prep for my first fitness show. see how it goes. always looking out for your tips.. rolled away from keto about 3 months ago and got back on 2-300g of carbs for my workout sessions and brought the fat down to about 50g a day. Definitely different but pumps feel solid in the gym and still leaning down.
I think I saw you at an airport in Hawaii in October but was too nervous to say hi! Love the content 💪🏾
Thank you so much. I am going to start listening to these in the car so my partner can also hear them.
Hi Thomas.
Craig the post workout stretch noticing abdomen to rib cage looks similar to before. Steak. Eggs. Game stew. Very low carb. Super Greens powder. Honey:) Same. Same.
Happy New Year Thomas. Family.
One of your best! And that's really saying something. #Facts #Truths #DietNutrition #Guthealth #thehumanmicrobiome
I agree with more small workouts 💪
Honestly? Mitigate stress (number 10) is NOT cheesy. It's probably the most important health action you can take.
Super video !!!
“Moon based” LOL
I love this channel and Thomas. So much knowledge, so valuable.
Number six literally blowed my mind I work at a desk most of my day, but I work out six times a week and I just recently bought a pull-up desk and since I worked out on the morning, I get so tired when I get to work I just sit. This completely just changed my mind.
Love the vibe of this video. Felt like there needed to be a mic drop after the trans fat portion. Lol…love it!!! ❤🎉
Could you make a video about antinutrients in vegetables?
Thank you for saying kefir correctly!
Great video
I am 8 days in, eliminating sugar and carbs completely. My goal is to lose 20 pounds, but why would I go back to the sugars and carbs afterwards? I'm not, I feel really good, much more steady energy, and legit way less inflammation all through myself. You are a major inspiration and look forward to more content. Thanks for the motivation
excellent!!!!
It’s still tough to get rid of belly fat even if you give up junk food and booze. To get really good abs you have to eat clean and work out every day and even then you’ll probably go to bed hungry. It takes a lot of discipline tbh.
very good video Thomas. sensible about the carbohydrates. I can't work out on a low carb diet no energy but I do eat less than I used to when younger and double the protein at 61 than at 31
Shred season begins
I will just say this. I drank alcohol EVERY friday for over 1 year and sometimes it was insane parties that lastet for 2 days to saturday and stuff like that. BUT i still fasted and kept my diet with low calories every monday to friday afternoon and then in the weekend i was drinking and eating what ever i wants. And i still lost 35 kg in 1 year i went from 112 kg to 77 kg...yeah i could maybe have lost the 35 kilos in half the time if i was not drinking and eating whatever i want in the weekends. But i didnt want to get burnt out and i still want to enjoy life. So its still possible while drinking alcohol every weekend...
moon based to seaweed based made me laugh out loud. Thanks for making a dense subject entertaining!
Love this dude. Whatever I need to do to get arms like that, count me it.
Even in a caloric deficit, you can gain visceral fat with fructose consumption. You'll be losing fat, but the fat composition you do have/keep will be put onto the liver.
Eating as much as I want caused my weight to go over 330 pounds. Counting calories, writing down all the food and when eating, lots of vegetables and intermittent fasting is what brought my weight down 100 pounds over years when I was in my 50’s… next goal -120 pounds during my retirement.
I been struggling with rule #1 all my life. I hope I get that under control in 2024.
Also love the eat a little more and move a little more! Everyone is so focused on calorie deficit.
You look very nice and healthy !❤🎉
You should do more interview with Paul. He's no bs and no sponsor when it come to healthy living.
It’s a shame we can’t post photos on here under comments. My husband & I began watching Thomas & finally began keto January 1st 2023 along with lifting weights (power workouts 10mins or less 3x a week). I went from 133lbs to 103lbs. I’m only 5’2” & have a six pack! My body is popping muscle! People assume I workout everyday 😂 And my husband went from 205lbs to 164lbs! He’s 5’7” and a walking powerhouse of muscle. I wished I’d videoed our first workout 1 year ago today. But I never thought we’d progress this amazingly!! THANK YOU THOMAS & a couple other UA-camrs giving us educational content to watch! Learning helped us change our lifestyle forever vs just going on another useless diet.
Ps. We’ve become so accustomed to being active (we weren’t sedentary to begin with) but we now consume healthy carbs & even had some sugars at Christmas with family. But it was just a day & we went right back to our normal diet & even lost weight post Christmas!
yes!
Great video. I think you meant NOT drinking alcohol is the quickest way to reduce belly fat.
@thomasdelaueroffical , do you have any videos on the subject of TRT use or other hormone regimens?
Aside from tongkat ali, I've done everything for just over 3 months. I do 90-120min light cardio with ReHEIT, sandwiching full body or weight training 30-40min workouts 3 times a week, rarely sit down while working, doing OMAD (Just recently changed to ADF after your video awhile back. Drinking coffee/tea or plain water), eating almost exclusively on sunlight hours, geting 20-40g of fiber(cruciferous vegetables and psyllum supplementation), probiotics and fermented food (when available) and i feel amazing. i do get tired, but i recover very fast, and most importantly, lots of protein (what i struggle with though, is getting grassfed beef. it's too expensive). I do try to sleep as much as possible, but it's more fragmented and averaging 6 hours, so i gotta work on that to boost my testosterone. Add to these things like getting lots of sunlight, heat exposure, cold exposure, ACV, olive oil, berberine, ginseng, collagen, and bioavalable vitamins and minerals. Lost 35 kg in ~3.5 months. Still overweight, but i recon 3months more and id get to healthy levels. I wish i can keep this up for longer though, but for now, eyes on the prize
10kg in week?
Can you explain what ADF is please.
You've got this! Keep it up
@@vanessamccarthy7807 alternate day fasting
Love your videos! Always great information. I have a question for you or anyone in here willing to help. If I am choosing to consume alcohol, what would be the belly fat/over all fat/ over healthy option? Light beer? Or liquor in a soda / diet soda?
Vodka and tonic water.
@@mrm700 thank you for replying! Great suggestion
The most sensible diet and health channel on the internet.
Lfg have a great 2024 yall!
"I highly doubt people are drinking thousands of calories of alcohol."
You should've seen me prove you wrong before I quit eight months ago, Tom. 😂
Exactly! A 6 pack of light beer or bottle of wine has around 600 calories and there are A LOT of people drinking that 2+ times a week! I could drink a 6 pack all weekend which ended up being 1800 calories. I know many women who can drink a bottle of wine most nights.
@fitmom0609 yup! That many calories go down pretty quickly, too.
Introducing you to Britain where most people get rid of their misery by drinking so much alcohol you don't remember the next day. 😂
His first 2-3 subjects are spot on.
Ok I can do 2-3 of the easiest things, like maybe mix and gulp a teaspoon of soluble fiber before eating any carbs, and tongcat, oh and eating more protein should actually be enjoyable. And some sort of weights.
I’m a recovering drug/alcohol addict and quitting definitely played the biggest part in getting in the best shape
Love that moon based protein
🤪
Where did you get the USAFA tee?
I'm class of '78.
Thomas has really done a good job of offering more practical useful information than he used to! Can’t help thinking that maybe talking to Layne has had an influence? Regardless, GREAT JOB T!!!
Regarding trans fats: You create them when you heat oil beyond its smoke point and then eat it.
I do enjoy a casual drink several days a week, and lost over twenty pounds, and have found to avoid all the drinks that we manufactured with things like high fructose corn syrup; which many of them are, including the "lite" brand.
Plant based people can simply look at the protein levels of their plants and protein drinks.
Down 33 lbs from the heaviest I've ever been...all thanks to your advice and a "fairly keto" lifestyle. Eating delicious food..any meat I want...cheeses....some fruits and veggies...and even low carb ice cream from bryers. You've showed me that it's actually easy...just have to do it
I do all of this and still not where I want to be 😅 16% body fat at 43 is still pretty good though!