20 Real Things Sabotaging Fat Loss We All Need to Stop Today

Quick Summary: 20 Habits That Sabotage Fat Loss – Thomas DeLauer 1. Not drinking enough water – Hydration boosts metabolism and fat burn. 2. Overtraining, then staying inactive all day – Too tired = fewer daily steps. 3. Lack of polyphenols – These compounds beat fiber in supporting gut health and reducing inflammation. 4. Avoiding protein shakes – A quick whey shake curbs appetite and prevents overeating. 5. Eating too much fat – More fat ≠ more fat loss unless protein is prioritized. 6. Always feeling the need to "fuel" – Let your body tap into stored energy. 7. Combining high fat + high carbs – Spikes insulin and blocks fat burning. 8. Drinking liquid calories – Smoothies and high-calorie drinks add up fast. 9. Not eating enough protein – Crucial for muscle maintenance and satiety. 10. Alcohol – Impacts sleep, fat metabolism, and promotes belly fat. 11. Over-optimizing instead of maximizing effort – Focus on consistency and real progress. 12. Trying to create a deficit only through workouts – Daily movement is more effective. 13. Not training close to failure – Push harder in resistance training. 14. Fear of using tools (supplements, support) – Crutches are okay if they improve quality of life. 15. Mistaking boredom for hunger – Learn to tell the difference. 16. Feeling forced to eat post-workout – It’s optional, not mandatory. 17. Over-restricting calories – Leads to burnout and slower metabolism. 18. Lack of micronutrients – Nutrient gaps can hinder fat loss. 19. Not taking breaks from food (fasting) – Helps regulate insulin and burn fat. 20. Avoiding emotional work – Unprocessed emotions often lead to mindless eating. 🔑 Key Message: Fat loss isn't just about diet and workouts. Daily habits, mindset, and emotional awareness matter just as much.

Drinking calories: The trick is to not let the ice cream melt.

I thought I was doing everything right, Drinking lots of water, Working out and eating well, Felt better but not much changing physically. The big thing holding me back was my excessive coffee consumption and poor sleep. I cut down to ONE early morning coffee and going to bed 2 hours earlier and now with improved sleep the weight is falling fast. Crazy how a couple small changes make such a big impact.

"Deal with your shit" has got to be one of the best lines from you and it is so true in regards to working through the hard things life throws at us. Much respect for a man that can acknowledge that and knows we need to feel to get through things. Great video!

The last one (not facing your emotions) is arguably the best way to treat your mental and physical health

Lots to digest here. I'll be sure to stay hydrated

Yet another gem ! Thanks Thomas !

Summary of factors that are sabotaging your weight loss: 1. not drinking enough water. 2. doing such a hard work out that you don’t move enough for the rest of the day 3. Not getting enough polyphenols in the diet 4. Avoiding protein shakes 5. focusing on fat burning fat 6. Always fueling 7. Combining high amounts of fats and carbs 8. Drinking liquid calories 9. not enough protein 10. Drinking alcohol 11. Focusing too much on optimizing instead of maximizing 12. Focusing on creating a caloric deficit, through workouts, rather than total physical activity 13. Proximity to failure with training 14. Being afraid of a crutch 15. Mistaking boredom for hunger 16. Eating post workout because you feel like you must 17. Too much restriction on calories 18. Not getting enough micro nutrients 19. Not taking breaks from food 20. Not facing emotions

As someone who was a teenager in the 1990s, it’s so alien to me to not restrict my calories to under 1000. I’m now trying body recomposition and the fear of eating 1800 calories is very hard to deal with.

Thomas. There is not a channel I enjoy more than yours. You take us down a path of discovery with detailed information that makes sense. Quoting studies and respecting our intellect. GREAT JOB