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

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!

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

**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.

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.

Skipping dinner works best for me when cutting and general weightloss

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!

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

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.

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.

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.