If I Wanted to Lose 10lbs in 60 Days, This is What I Would Do

If I Wanted to Lose 10lbs by Christmas, This is What I Would Do

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Timestamps ⏱

0:00 - Intro
0:43 - Pregame Meals with Protein
1:22 - Eggs
2:42 - Have Breakfast Later & Skip Lunch
4:32 - The 5-2 Approach
7:30 - Create
8:43 - Protein-Sparing Modified Fasting
10:11 - Flax Seeds
11:27 - Lean Ground Beef
12:12 - Micro-Workouts
13:00 - Cheat a Little Bit Every Day
14:17 - NEAT

[MrQuadcity]

**Key Takeaways**

1. **Pre-Meal Protein Strategy**
Starting each meal with a small portion of protein, such as a half scoop of protein powder, helps curb appetite and reduces the likelihood of overeating. Protein's high satiety value means you feel fuller sooner, which makes it easier to avoid overindulging in calorie-dense foods.

2. **Modified Egg Breakfast**
DeLauer suggests a breakfast of three whole eggs plus three egg whites to provide volume and essential nutrients without excessive calories. This combination allows you to get the benefits of the yolk’s nutrients while keeping calories in check by substituting some of the yolks with protein-rich egg whites.

3. **Delayed Breakfast and Early Dinner**
Instead of traditional intermittent fasting, DeLauer recommends delaying breakfast to around 10 or 11 a.m. and skipping lunch. This method reduces calorie intake without requiring extreme restrictions, as well as providing clear windows for fat-burning.

4. **5:2 Intermittent Caloric Restriction**
The “5:2” approach means eating normally five days a week and restricting calories significantly (500-1, 000 calories) for two non-consecutive days. This creates a consistent caloric deficit that aids in fat loss without negatively affecting metabolic rate.

5. **Focus on Nutrient Sufficiency**
Nutrient deficiencies can lead to cravings, as the body seeks missing nutrients through food. Ensuring adequate intake of vitamins and minerals, either through a multivitamin or nutrient-dense foods like leafy greens, can reduce unnecessary hunger and improve overall energy levels.

6. **Protein-Sparing Modified Fasting (PSMF)**
PSMF involves consuming lean protein and minimal fats and carbs on certain days to promote fat loss while preserving muscle. Used occasionally, this technique allows for a calorie reduction that’s effective yet sustainable.

7. **Incorporate Flax Seeds**
Flax seeds are high in fiber and phytoestrogens, which can regulate blood sugar, enhance gut health, and increase satiety. Freshly ground flax seeds are easy to add to breakfast, providing a filling and nutritious boost.

8. **Switch to Lean Ground Beef**
Choosing lean ground beef (like 93%) instead of higher-fat options is a simple way to reduce calorie intake without altering protein content. It also makes calorie tracking easier, as leaner cuts have more consistent fat levels.

9. **Micro Workouts for Muscle Engagement**
Doing small exercises like push-ups or sit-ups throughout the day can prevent extended sedentary periods and keep metabolism slightly elevated. These micro workouts complement larger workouts by providing constant stimulus to muscle tissue.

10. **Daily Mini Treats Over Weekly Cheat Meals**
Rather than indulging in a large cheat meal once a week, DeLauer suggests a small daily treat to maintain satisfaction. This approach prevents binge-like behavior, keeps cravings in check, and is more sustainable for long-term adherence.

11. **Prioritize Regular Movement Over High-Intensity Workouts**
DeLauer recommends frequent, low-intensity movement throughout the day for effective fat loss and health benefits. While vigorous workouts are beneficial for muscle and endurance, maintaining consistent daily activity contributes more significantly to weight loss, energy levels, and overall well-being.

### Conclusion
Thomas DeLauer’s method is a balanced approach focused on sustainable habits rather than drastic dieting or intense restriction. By incorporating regular movement, protein-focused meals, nutrient density, and small dietary adjustments, one can effectively manage weight and feel more energized. His emphasis on frequent activity, modest calorie control, and mindful eating makes this strategy both practical and adaptable for a long-term healthy lifestyle, helping individuals lose weight without compromising their overall wellness.

[ChrisMahtal]

I lost 12lbs in the past 2 weeks doing keto and a couple of 72 hour fasts. Losing fat is disgustingly easy. Getting over the sugar addiction is the hard part.

[danielparsons]

My favourite health and wellness channel. I'm fifty something and I'm taking my health I lot more seriously these days. The information I get from this channel is very helpful.

[TrenEnjoyerDoca]

Losing 10 pounds seemed impossible until I simplified things. I focused on steak and eggs, which made my meals easy and effective. I also added some supplements from a book called Secret Supplements that turn you into a Superhuman. L-carnitine has been a huge help it’s boosted my fat loss and kept my energy up throughout the process.

[healthdocsccc]

We need more people like this telling us truth! Just finished reading The 23 Former Doctor Truths by Lauren Clark. Its fascinating what they hide from society.

[oskrivopisa]

Just read "Plate of Health" by Ethan Parker and I can’t believe it’s so underrated. Recipes in this book are next level, it needs more attention!

[civilapalyan]

Awesome video, I love it. I'll grind myself through 2 low calorie days per week. I want to lose 10 kg by the end of the year.

[mikaelajasonnn]

Anything the Government say to eat i just do the opposite. I recommend reading “Health and Beauty Mastery” by Julian Bannett that book is a real eye opener about shocking stuff health industry is doing! I completely changed my habits

[larsgibbon]

Great advice! Interestingly, last Christmas I spent 5 weeks in France and Italy. I had a small bottle of beer and shared a bottle of wine each day without fail. In Italy, I had a gelato most days (they are so good!). When I got back I was 12lbs lighter. I believe the major difference was the 20 to 30k+ steps I did each day. Anywhere we wanted to go that was within an hour's walk, we walked. Also, the quality of food is high and the portion size are not ridiculous.

[NutritionDailyHealth]

This video is very good and valuable for those who want to lose weight. I used to be very overweight and didn't know how to lose weight for a long time. Until I watched this video, thank you!

[thetriggerman]

At 7:01 the " say what you want " about the oxalates and phytic acid It's all fun and games until I was laying in the hospital with eight kidney stones from eating spinach or when I was about to pass out from my ferritin levels being 14 because I went on an oatmeal kick eating two cups of oatmeal a day not knowing it was inhibiting iron absorption as well as depleting my levels. I'm sure it's fine for most people I'm just one of the unfortunate ones. And I know you can boil it You can soak the oatmeal or use a pressure pot but after going through all of that I'd rather just leave it alone. So it's a little bit more than " say what you want " great tips as always 💪🏼

[irfaankalamadeen]

Skipping dinner works best for me when cutting and general weightloss

[mwest]

I switched to fasting about 6 months ago. Most days I don't take any calories before about noon. I usually stop about 8 or 8:30p, when I have a cup of chicken stock. This one thing paired with a healthy balanced diet and exercise has made it easy to drop weight. I'm not overly strict and allow one day usually on a weekend when I might eat earlier or later.

[mattcataloni]

I don’t need to lose any weight at all. In fact I should gain some weight, but I just enjoy your content! Thank you for everything bro!

[truthbomb]

Thomas lol😂 dude delaying breakfast and having early lunch is BRUNCH brother it’s a thing 😂

[lisag]

Best video I have seen in a while. Thank you for making this informative video

[spicesmiles]

Such a lovely close ☺️
Bless you and yours

[theoneandonly]

I literally have 1 cookie a day with my English breakfast tea. I have a small walker from amazon. It's not a treadmill. I walk on it daily.

[chainer]

I'm losing 10 lbs by Christmas. Weights, sleep, and a focus on protein. One 36 hour fast a week, grassfed beef, and eggs... and enough coffee to kill a surgeon in residency.

[preston]

I lost 25 in 60 days (granted I’m 35 so youngish) Started with 5 day fast, keto except Saturdays have 150g decent type carbs, one meal a day at least 3 days a week, lots of coffee. Walk 1 hour AM and PM every day. Honestly not sure why I didn’t do this years ago, feel like a brand new person.