9 Things People Under 10% Bodyfat Always do with their Diet, Exercise and Lifestyle
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- čas přidán 24. 07. 2024
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9 Things People Under 10% Body Fat Do
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References
pubmed.ncbi.nlm.nih.gov/7598063/
journals.sagepub.com/doi/10.4...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/8653140/
www.sciencedirect.com/science...
www.ncbi.nlm.nih.gov/pmc/arti...
jamanetwork.com/journals/jama...
www.mdpi.com/2072-6643/16/2/318
www.cell.com/cell-metabolism/...
www.ncbi.nlm.nih.gov/pmc/arti...
Timestamps ⏱
0:00 - Intro
0:35 - Prioritize NEAT
1:49 - Throttle Fat Intake
3:29 - Consistent Sleep Pattern
4:44 - Embrace Hunger
6:46 - 25% off Your First Order from SEED
7:38 - Don't Drink Alcohol
8:41 - Prioritize Protein
10:05 - Properly Hydrate
11:27 - Carbs as Neither Good or Bad
12:55 - Eat Real Food
Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
I love your work thomas. You need to make sure people know there are outliers when it comes to body biochemistry. I've been under 7% fat my whole life and I change my sleep time schedule multiple times throughout the week and have done this much of my life. I'm changing that for other health reasons but I don't think that this has nearly as much of an impact as the diet and total movement throughout the day. I have eaten an primarily a diet of foods cooked from the produce section and dried goods section of the store such as legumes and whole grains.
Please make a video on how to gain weight because I can easily get down to 5% body fat simply by accident. I can gain fat when I eat a lot of processed carbohydrates but it literally takes me eating a bag of potato chips today to do that and that is not healthy so I stay skinny. It's almost like many of the things you teach to hack in the body that my body is already hacked that way naturally. I developed muscle extremely rapidly when I lift weights. I don't lift weights much but I'm moving in that direction for long-term health
Thomas, is there studies on allergy induced weight gain? and increase in appetite? Please
So the no coffee image in the thumbnail is clickbait?
1. NEAT
2. Limit fat intake
3. Consistent bedtime
4. Embrace hunger
5. Little or no alcohol
6. Prioritize protein
7. Always hydrating
8. Carbs don’t matter
9. Avoid ultra-processed foods
Thank you. ❤
I love that hungry feeling. I’m 5’-10” @ 150 lbs. sometimes 145lbs. Everyone calls me a crackhead but I do so many of these things. I’ve never drank alcohol in my life. Soon will be 51. Eat to live. Don’t live to eat. Your knowledge is making us great again. Luke 9:62
I'm 5'10" and 63 yrs old. I was at 157 lbs and 8% body fat at your age but now at 170 and skinny fat. I can't work out like a mad man like I used. My diet is much cleaner now but I can't lose the belly fat. What do you eat on a daily basis?
@@billh4285 I eat eggs for breakfast. Usually 4scrambled with 2 pieces of bacon. May snack on a hand full of pecans , macadamia nuts , almonds , raisins around 1 ish. I make my own trail mix. I take the above ingredients and make my own that way it doesn’t have the added sugar. I’m a picky eater. My variety isn’t big. Ive drank nothing but water for 23 years. No alcohol. No coffee. I use to drink a lot of milk. But I’ve cut it out while training for races. I don’t eat breakfast till around 11. I try to run 4 days a week. Never over 5 miles. But I race motorcross and it is really a taxing sport. I cut out all my cereal. Cereal is the devil to reach a fat cutting goal. I don’t eat cheese , mayonnaise, butter , no dressings ..
I am a recovering chocoholic though. I do like something sweet every once in a while. Lunch is usually more eggs. I’ve been doing 2 boiled eggs around 3 with sometimes another piece of bacon.
Then around 5 maybe a couple more eggs. Then after my 12 hour shifts I run 3-5 miles depending on how my old body feels. Then on my off days I stress getting no less than the 10,000 steps. Sometimes that’s up in the 20-25,000 range. Just being active. Portion size is key. H2O is important. Try this analogy. If your body was a fire. And you threw on a log for fuel , it takes a long time to burn it up. If you throw on small kindling or sticks , it burns it faster? I’m no Thomas Delaure not even close. Actually can’t even spell his last name!! But this works for me personally. When you prepare a meal. Eat only half of it. Eat the other half 2 hours later?? This also works for me. Portion size is a mountain for a lot of people. I’m no professional. I just know what works for me and my old broken up body. Luke 9:62
@@gouchmcdougal7831 Thanks, Brother. I appreciate the time you took to write all that. We have some things in common. I have drank 64+ ounces of water every day for 20 years. The only other thing I drink is green tea. You got me on the fitness though. Mentally I want to be more active but I'm a disabled vet and my body can't take the pounding like it used to. I eat a very healthy diet and WALK on a treadmill and lift light weights. I know diet is the most important though. Thanks again!
@@billh4285 thank you for your service sir. Seriously. Thank you!! Luke 9:62
@@gouchmcdougal7831 why quote the stupid bible?
Consistent sleep timing matters for me! When i was away from shiftwork for 3 or 4 months and sleeping at night instead of sleeping in the day, i dropped 20lbs without even trying. The first month or two back to shiftwork, gained it all back. My body responds well when i sleep when the sun sleeps. Messing with circadian rhythm messes with my bmi.
Sleep is key for me and I also go to the gym at the same time every weekday morning (have to adapt to the gym's schedule on Saturday and Sunday - one and two hours later respectively). I have been able to stay at 149 lbs. at 5'10.5". I don't drink alcohol at all. I walk everywhere (in nice weather 3-4 hours a day of brisk walking throughout the day) and get up and move every two hours or so as much as is possible. I swim every day and do resistance training 5 times a week. These are all effective for me.
not drinking alcohol is a big one too
#149 at 5'10" 😳
I too have a trust fund
150 at 5’10 is shredded
Nice mate, 5’9” and 140 over here, similar routine. Trying to cut to 135 right now cause why not
Damn!! I am so glad I found this channel! Everything is research backed, no gimmicks! Plus you acknowledge when research is limited on something and may or may not be effective and viable! LEGEND!!
the real list begins and ends with "embrace hunger" this alone is the key. nothing else really matters
Or eat a minimum of a pound of meat daily.
Thomas huge fan of your channel. This video should have way more views! Great content.
Just subscribed
#1 - as a firefighter, that is huge. currently now out of operations and i recognize the lack of just.. general movement throughout a given day.
It might be the biggest thing, my cousin is a firefighter and stays sub 10% bodyfat year round, so naturally I asked him what his diet was like. He told me he doesn’t really know too much about nutrition, tries to eat Whole Foods or as clean as he can, but doesn’t track or worry too much about it. He lifts almost everyday like I do but the sheer amount of movement this guy gets on a daily basis has to have him burning thousands upon thousands of calories each day alone. The problem for me is figuring out how to integrate that lifestyle without going into that career, or a career similar.
@@ryanschuch1832 now that I’m out of ops, I try to make it a point to at leaaast knock out a daily walk, despite whether I train or not that day. I’ve sacrificed movement but I’ve balanced it due to not having the negative consequences of sleep deprivation.
Definitely a good 2% or so fatter now haha still lean and sub 10% given years of strength training and muscle development. But that minimal general movement I need more of as well. Once this heat kicks down, my daily walks will be more routine that’s for sure! I’ll get a few “walks” worth with a quick mow given this dang heat haha
@@lilshaff07 not sure where u live, but Im from Arizona so I definitely understand what u mean about the heat lol. U either get up at 4am for a hike, or go at sundown and even then it’s at least 90 degrees or so which definitely makes it harder to get movement in. All these tips I think are great, but from the few people I’ve seen personally that stay sub 10% year round, they are just always moving. Whether it’s bc they live in a walkable city and don’t have a car, or have a career like a firefighter and are just always on their feet, running, lifting heavy shit, etc. hopefully my “summer body” kicks into gear around winter time where the weather is nice and I can go for hikes/walks without the risk of dying from heat stroke lol.
Loved this video a whole lot! I do a lot of these things, but drinking wine is my bad habit. I’ve been cutting it out more and more though. ❤ Thanks for these simple reminders to stay more lean in simple terms!
Always excellent content.
This was a great articulation. I do all of these things (sleep is touch for me), but I maintain
Great video Thomas I watched it twice n maybe twice more👍
Very informative video thanks. So tempting for me to go for high fat foods. Gradually trimming that back 🇺🇸 🇳🇿
Shit food is shit fuel.. pretty simple
11:37 I have an opinion that carb do have an impact in body composition (looking lean) but not because the fat storage but the water retention part. I find that when I eat carb and use them as fuel for cardio and draining all of them, I still retain water because of it (according to science 4g of water per 1g of carbs). Even when I am utilizing carb, it still change my body water composition. Please Thomas, can you tell us a little more about it?
Great topic. ☘️☘️☘️☘️☘️
The storing more fat from a surplus of fats rather than carbs was interesting. But what kind of fats were these subjects consuming? Because there’s a big difference with getting fat from vegetable oils or something like ground beef or eggs
Is there? If you're not in ketosis are these fats utilised and stored differently?
@@everready800 yes, they are.
I agree there’s a difference in terms of general health, as in the beef and egg fat being better than the seed oil fat. But in terms of just being in a surplus I think they’d act the same. But I could be wrong
@@funyun1854 This is what I was thinking. Yes there's good fats and bad fats but in energy and storage terms what is the difference? I know MCT's are utilised quicker than regular fats though.
The fact is that most people in the US are not metabolically healthy (studies show I could be as high as 80%). Not necessarily diabetic or pre-diabetic, but definitely heading that way. When your mitochondria are damaged by years of consuming seed oils (which are everywhere these days), you may not be able to “burn” any fat very efficiently, so your body will crave and your brain will have you seek carbs. Just one way this study makes perfect sense. Most people who do eat healthy fats (not going to start a debate on that here) do not swap carbs for equal amount (in grams) of fat since fat is more satiating, and many if not all carbs are way easier to over eat.
Wow Thomas great new prospectives!! Last time I tuned in it was mostly Keto 👍 people just need to understand that you will constantly be tweaking your diet especially as you age
he still is "mostly keto", he's just stated the obvious... eat excess fat = get fat stored, don't eat excess carbs = don't get fat stored. Carbs and fats are fuel, excess carbs will give you metabolic issues on the long run , but that's another story...
Oh my gosh! I have always used the movie wally as an example for my kids! We are becoming that as a country!!!
Unfortunately my sleep hours jump around due to shift work. Would love advice on how to mitigate this impact
I think I need to sleep more, my sleep if often broken,
Very true about hunger, great video
I'm 43 and still under 10% body fat, I have high natural protein eggsz fish and chicken, oats in the morning and a lot of protein after working out, I do calisthenics and compound lifting twice a week squats and Deadlifts, I sleep from 1am to 9am
Used to be overweight in high school (165 pounds). What helps me at least stay in the 120s-130s range is walking more, chores, scooping very small amounts of starches or grains (when I have to eat them), focusing on protein, and drinking water when I’m thirsty.
Thomas! Completely unrelated but you were in my dream last night lol! I had gone swimming in a brackish river and gotten bitten by a shark and you were running by. You said that by controlling your cholesterol levels they wouldn't bother me on my swims anymore. Then you stuck your foot in the water for 8 minutes to prove it 😂
I guess that's the result of watching your videos and going over my diving books before bedtime lol 😂
Love your content buddy!
I guess it's a good thing when sharks turn up their noses at you!😅
Yeah sharks spit us out when they bite us, we don't taste good
I gained some weight up to 196! I used to be 160! I ran alot up to 16 miles! Then i needed hip replacement! I still go walking! While fasting! I’m finding it it’s getting harder on me walking fasting
Just track your calories and training until you get to your desired leanness. Its easier to get exactly what you want when tracking exactly what you eat.
Should say MEN not “people”. Women under 10%body fat is rare & nearly impossible.
And extremely unhealthy.
It's complicated to be a woman.
But low body fat behaviors would still be a good idea to keep things lean without losing the front or back porch.
Can you do a video all about macros?
10-sub 10 for 6 yrs now. I do try not to get hungry though.. Other stuff yes. Is protein powder a processed food? Sort of achieves one point but violates another...
I went from 12-14% bf to 4-5% bf just from watching Thomas’s videos and working in his tips/techniques on diet, timing of eating in and around my workouts, and sleep. Wasn’t trying to get sub 10, just ended up there and just being consistent. Thank you Thomas!!! 🙏🏼
Your not 4%
@@MacroLensMan whatever you say boss.
Sorry that was asshole reply lol. I'm not doubting your super shredded. Just 4% is insane levels, like professional bodybuilders only and only for a few days in a year at peak for show if they are lucky.
It's dangerous to be 4% and you could only confirm that properly in a DEXA scan.
When your as lean as you think possible that's probably around 7%.
@@MacroLensMan apology accepted thank you. All fair points you made and I wouldn’t disagree with any of it. My diet/workout regimen is very consistent and dialed. I really don’t want to be this low but it’s just where I ended up. My main point here was that Thomas’s advice from his research into science studies on fat loss is the truth. It works!
@@normr2amen 🙏
I am paranoid about getting a kidney stone. What diets help to avoid them while still building muscle?
I find that if I wait until I am hungry to eat, I waited too long and lose weight(which I maybe don't want). I am also struggling with crashing a few hours after my workouts and am experimenting with adding more carbs or sugar.
Great points, but I disagree with #8(
I’m a skinny hard gainer but I’m always under 10% BF. I drink lots of water, sleep well, I move a lot, love my black coffee and love pickled food & sea food YUM!! Btw I’m 36year old pharmacist.
I'm the opposite of you....staying lean is practically impossible for me, but I have above average musculature even if I do nothing and I gain muscle and strength very easily....but don't stay lean.
Don't are advice from DeLauer....he's a fraud and a narcissist and a liar.
Facts.
I love healthy hunger pangs. They feel so cleansing!🎉
Extreme low body fat ie under 10% is eerily fascinating, but not a great idea long term, especially beyong 50. Dome videos are starting to sound like a buff pro-ana channel. Thank you for the caveat around carbohydrate & metabolic dysfunction.
Thomas has come a long way, from being a hard-core keto guy who used to vilify carbs, to saying that they don't really matter much.
Thomas has amazing bicep genetics, they basically start at his forearms! Long muscle bellies as they term it.
Biggest human trial began in the 70s when we were told to eat more vegetable oils instead of saturated/animal fat. Carbs and sugars haven’t had a big change (small fluctuations), smoking (in the US) has gone way down, yet diabetes, cancers, and CVD have gone up. Almost exactly along the curve with the increase in vegetable oil use since it’s in everything! Any RCTs are relatively short compared to this unfortunate, unintended one. Several groups that had almost none of these who recently have gained access to our convenient foods have had all of these previously nonexistent diseases in alarming numbers. If you like them, great.
It slowly adds up then it’s like an avalanche 👍
I have a sleep schedule, prioritize protein and dont drink but im hardly at 10% body fat but i do look lean, though.
Calories in , calories out. Check your weight and Basal Metabolic Rate. and go on a 500 calories deficit to lose a pound a week. Losing 1-2% of body fat a month
@donaldchristopher2810 done that before never again, lol
I don’t think NEAT is burning 1000s of calories unless you’re including BMR
I’m sure he means in the big picture
Per day is the presumed period.
I think NEAT could be hundreds, not thousands.
Ya, my last binger hurt me bad (have had 3 total in my 7 month journey so far) and what you say about storing 95% surplus of fat really hit home. It took 3 weeks of my normal ketovore OMAD along w/ 4.5 day fast to recover from a 5 day binge and I actually didn't go super crazy on just carbs in the binger, it was high fat stuff too like whole sticks of summer sausage and of course eveyr carb I had was loaded w/ fat too and I think i gained about 10lbs of fat, if not lil more. But ya, live and learn =D Part of a 250lb body recomposition journey. Bumps on the road, but i'm glad it happened actually cuz the previous 2 didn't hurt me. (I guess super newbie muscle build/fat burn gains) so I was under misconception I could get away with it more than I can. As always, Thank you Delauer bro for all the primo info =D One thing I have 100% stuck with is no Alchohol =D Ive only drank 1 time (Ironically it was this last binge, I pounded a 18pack of 16 oz Keystone Ice lol)
I just replace it with chocolate and candy and never stop moving 😂 9.4% BF at 60. Ultra Runner and SUPer. Not waiting for life to come to me. I seek adventure and keep going because there’s so much to see and do in this world 🌎. Go get it! ❤
I lost 18 kgs / 39 lbs when I did OMAD.
No macro counting or weighing anything on a constant basis.
The key was to find what would sustain me for 23 hours without kcal intake.
NEAT, with resistance training WHICH IS A MUST and no specific cardio was done.
It worked for me - but there is no guarantee it would work for anyone else.
When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein.
so you created a calorie deficit. And probably lost muscle with low protein.
@@supirman
I wouldn't call protein @20% as low.
My reflection confirmed to me -that I actually gained muscle.
I am sure the key was to stimulate the muscle and not allow it to wither away,
@@felipearbustopotd could be. I dieted with 120g protein and lost lean mass. That was 25% of my calories at the time. Do do much better at 200g+ protein per day.
@@supirman I could not agree more. I stopped for 2 reasons.
1) I had shed enough fat.
2) I wanted to focus on adding more muscle.
I now as a minimum do 2MAD.
90 grams of complete protein in my first meal and no less than 50g complete protein in the 2nd meal - if I eat more than so be it.
I am not too dogmatic about adding a 3rd meal - again focused on complete protein.
Just like you doing much better on 200g+ I am finding that adding MORE is also proving beneficial.
Good health to you and be strong.
@@felipearbustopotd excellent, good luck!
Where those folks fat adapted that they tested to determine what stores more fat... carbs or fat?
To be clear, when he said non-exercise thermogenesis adds up to thousands of calories a week, I assume he is referring to the calories you burn by living over an entire week mainly. fidgeting and mowing your lawn does not burn an extra thousands of calories a day.
H didnt mentioned coffee, even though it shows on the video's image
There is always a cause and effect to life. If someone adheres to a routine bed time then they are very likely just as disciplined in other areas of life. This includes meals/nutrition and working out. The same with drinking water, while I acknowledge the health benefits of water, it is also a zero calorie drink that adds up to a reduced calorie intake. Anyone who is below 10% has to be a very disciplined person.
BUT… today you can’t just say that, because those who are not may be frustrated and feel discriminated against. Note how in almost ALL the vids for weight loss or fat loss the poster/influencer never addresses this very important trait: Discipline! It’s HARD to change old habits and adjust, to sacrifice a part of your life often seen as „the only joy I have“.
@@MajorWolf72Exactly! The health industry (doctors, nutritionists, personal trainers) don’t address the root cause of the obesity epidemic in America. It’s a lack of discipline and the desire for instant gratification. It’s doesn’t take much to get within healthy weight ranges (15%). Now a muscular 10% and below is someone who is dedicated in all aspects of life.
@@chrisburton3571 Absolutely agree my friend, same over here in Europe, the epidemic is IN THE HEADS as much as in a lack of regulations for the food industry. Yeah, 10% is a thing not easily achieved if one is not genetically already geared for it, I lost 22 lb over the last 12 weeks, now at 190 and 16.5%, and it’s been a ride of sorts. But it feels amazing, and the unsolicited feedback I‘m getting from people for now looking lean and fit at 52 is a nice motivator, too.
@@MajorWolf72Great work and good luck on the rest of your journey! I dropped below 10% last year for the first time since my 20s, I turned 50 this year. I’ve maintained 12% for the past 12 months. 10% is a little to small for me, but 12% works well for my appearance and performance in the gym.
Just to be annoying about your theory, my bedtime is set in stone and I drink almost solely water (and I'm always on time hah), but my discipline is lacking pretty much everywhere else.
In a week he'll post a video with the complete opposite recommendations.
my husband eats after 6 pm....nonstop shakes & moves...and walks & goes to the gym & lifts weights a few days per week...and runs sometimes he is less than 10% body fat...he is a restaurant owner so he technically moves a lot for his work too.
My short story: In middle school, I was super thin, but was stocky; I wrestled, and largely just out muscled my opponents in the lower weight classes(not that I had no skill or anything, just saying). In high school I was like 140ish, and could bench 311. I ran Cross Country and some Track in HS, but I don't think I did in my senior year when I did 311. Now, I'm in my early 40s, haven't worked out in forever, though did some labor jobs... My muscles are half what they used to be, my face is round, stomach sticks out further than chest, you know the drill. Dad died a several months ago from liver failure after struggling with type 2 for many years.
FIrst, I knew you were gonna stay "stay off the booze"🤣 Even after going high fat ultra low carb carnivore elimination, I didn't loose the gut fat until the bottle went. Sad thing is, I keep cheating, not only on sugary starchy ultra-processed foods, but alcohol as well. I'm in kind of a depressive state where good food and drink is one of the few pleasures I have in life, and now life is telling me I should give those up too if I don't want it to pull the trigger of the diabetes gun it's pointing at me, so I'm dammed if I do or don't. Might as well not indulge, I guess.
He’ll I’ll be happy with %13 or 15%! Yeah it’s a working process
I've been lucky, I have had visible abs my whole life. Been doing most of these things my whole life because I was active and it felt good! People would shame me when I was younger for not eating a super large dinner but It never felt right to go to bed stuffed. I'm the dude who brings his water bottle everywhere and it's not small. Drives some of my friends crazy but I get stressed out if I don't have access to water. I LOVE bread and am not ashamed to eat a lot of it. I only eat processed foods if i'm in a pinch and need something quick because its not as good as real food and you sacrifice NEAT calories because you don't prepare it. I love putting together a bomb meal and sending a pic to my friends. Try it out, feels good and motivates everyone. I like to only eat 2-3 times a day, I don't snack, and I spend 15-20 min prepping at least one meal daily because I like knowing i'm hitting my nutrition goals for that day and I know I'm burning calories.
Recently I have been grilling one day a week and prepping burgers brats and broccoli. I keep that in meal prep containers and use it as my base then I try to add, Egg, milk, cheese, spinach, avocado, or fish, garlic, fruit, honey, turmeric, black pepper, olive oil, cayenne pepper, ginger, cinnamon and of course any type of bread I have. Throw in some yogurt and cottage cheese when you need extra and BOOM you feel like a king.
Last tip. Get into making tea. For me it's been an excellent substitute for alcohol and it's a great way to supplement the spices and other powders like creatine or collagen.
Would you consider protein powder an “ultra-processed” food?
I think it is better to have a separate category for Ultra Processed (Carbs/Sugar) with very low quality protein and nutrient content. The classic 'Empty Calorie'.
Whey is far from empty.
Collagen and other isolated Peptides are far from empty.
@@peterpan408I agree; there’s an ocean of difference between protein powder and peanut butter cups! Thank you for your reply.
0:36 I have always been skinny. I don't play drums but I'm constantly fidgeting my legs as if I was playing some hardcore metal on the double bass drums lol, often without even realizing I'm doing it (thanks ADHD...) I've been called out for it numerous times because it gets on people's nerves, but I guess now I'll have a mean comeback to tell then about why I'm lean and they're not ;)
#10 *low* stress
So true about the Wall-e comment
Make a video about truckers cause we dint have NEAT LOL
Good point! & other necessarily sedentary occupations, also
Embrace carnivory and you dont need to embrace hunger. Minimize carbs, eliminate plant oils, embrace animal protein and animal fats.
Under 10% bf throughout my 60s now 68. Sleep is consistent thanks to minimal carbs and alcohol. 16 hours no food daily and exercise often.
I think there needs to be a realization that low-carb isn't necessarily high-fat.
Low-carb, low-fat isn't sustainable though.
@@JasonBuckman You know there's a huge chasm between high-fat and low-fat, right?
@@CarbageManeven low carb, medium fat, high protein will probably be too few calories unless you're going overboard on protein. It will just be converted to energy anyway through gluconeogenesis. So you get an expensive, less efficient energy. Really it just depends on the definition of low or high which differs person to person.
@@wigletron2846 Unless you mean to lose weight and/or bulk up. People have different aims. The point is that "high fat" characterizes it as too much fat.
@@wigletron2846Moar Protein!
I constantly use the Wall-e reference.
😅 on my research (surprised because omg whyyyyy?) I Found out that they don’t like to feel their stomach stretched or the food mental bliss when you eat a lot. They don’t like to seat down and do nothing. They like to move around. And say NO to everythingif if they don’t like one bit. And never eat when don’t feel hungry. This people are very integrated and obey ONLY their instinct not a meal schedule or clock. Last but NOT least they don’t like to eat before bed. If they very hungry, they eat a small snack.
Watching this whilst drinking a beer 😅
I know you went from a high weight to a lower one. Can you do a video on how those 300+ pounds can break down to the 200s (diet, exercise, sleep, hormones, et al)? Need a lot of motivation, as my efforts have not yet worked
So it’s not about 10% for you, I guess. Well, he’s giving a lot of points here for general weight loss. I lost 22 lb over the last 12 weeks, now at 190 lb and 16.5% body fat. So not finished with my journey yet, but feeling and looking so much better. I do: Take Kichimea capsules with microbiotics for gut health, intermittent fasting 16/8, restrict calorie intake to about 1700, work out daily (weights, walking, but hardly higher cardio), eat as clean as possible (no sweets, no alcohol, low carb, high proteine, high fat, no industrial food, buy from local farms as much as I can, drink water and tea and occasionally raw milk, hardly eat fruit, because too much fructose, I supplement the vitamines and minerals, lots of veggies, only good lean meat, organic if possible, eat all the good nuts and grains, that’s where most of my fat intake comes from, no bad fats, etc. etc.), I sleep 8 hours plus and I try to be organized and not be stressed out.
Yes, it’s still HARD, because especially nutrition wise it’s a completely different life style, and it takes getting used to, which after doing the wrong stuff for 52 years is NOT easy! But the reward is AWESOME! I mean, getting compliments by women at the bar for looking lean and trained, who doesn’t like that? Get smart on the mechanisms involved, do some research where to get good food in your area, set a start date and a goal, and DO it!
If you’re over 300 pounds, it’s actually very easy to drop weight quickly. The video just laid out the foundation to get sub-10%, which is more challenging than going from 300+ pounds to under 200 pounds. 300+ people burn more NEAT calories than someone who is 160 pounds, sub 10-% body fat, and super fit. You also can eat more calories because and be in a deficit because you’re burning on average more calories outside of the gym.
@@MajorWolf72 Thanks for that--Thomas has great info here and in other videos, but you just wrapped it all up nicely. I had been working on each area separately--time to wrap it all up together. Hard? Yeah, trying to undo habits learned over the past 30+ years. Thanks!
@@chrisburton3571 Thanks for that--I did not think of it from that angle while watching the video!
When I was young, my dad told me "it's okay to be hungry."
(And to always suck my stomach in. ;)
I do everything in this video and am still skinny fat. I work out 5 days a week and eat no processed food. I'm even one of the weirdos that carries a water JUG. Very frustrating.
Clen Cycling perhaps?
Stay hard my boys
That's what she said
Hey CICO peeps - slide on down to the Real Food part
In another observations I have found that, when you feed sugar (candy and added sugar, the problem in america) thats what disturbed your weight. Nothing makes me gain more weight then coffee cream and sugar (dairy stuff) in the morning and. Few candy through the day. Infallible !
I love wall-e ❤
I’m about 5-8% body fat all the time, eating low carbs, newer be below 10% while doing regular diet. When I’m eating surplus of food it’s always fat and a little protein and it happens quite often(like couple of times a week before bad) and it could reach sometimes like 1.5-2 thousand extra calories and still newer go higher 7-8% fat. While being on regular diet I’ve tried everything,including reducing calories cardinally and still newer reach below 9-10%, so what is the reason? As the researches says that you store about 95% of extra fat calories? Maybe you can do this if you eat some carbs with that fat or it’s just misconception?
You're different than majority of people. People store additional calories as fat. After eating carbs people have more energy and move more. They're usually spend a little more calories. Converting carbs to fat uses a little more energy than moving fat into fat cells.
Can You give example of food with a lot of fat and little protein? Oil? It is hard to eat 1,5-2 extra calories from mostly fat.
A lot is genetics
@@marcinbudzinski9347 exactly, I make a cake from coconut oil and nut butter or pizza from cheese and can eat like 5000 calories a day instead of usual 2.7-3, and I’m doing that couple times a week and as I said I’m still 5 to max 8%, while I was trying to reach this level of fat by regular calorie restriction with about 1800 calories with carbs and it makes me suffer all the time and thinking that it’s just important for me to be shredded like this
@@IvanIvanov-yh1gr Your body probably can't digest fats (some fats, not all fats) and You eat less calories.
or Your body can't store fat in fat cells and puts it in Your blood cells.
pizza from chesse? without flour? impressive
carbs? we have many diffrent carbs. It is hard to survive on refined carbs but eating 800 calories from vegies and fruitts can be hard. This is a lot of volume and fiber.
@@marcinbudzinski9347 if something would be wrong with fat digestion I’ll probably see the signs of it in stool or blood tests. I’m just saying that I see any excess of carbs instantly as a fat gain and I shouldn’t even eat the big excess of them, but with excess of fat it gains way more slowly
I just want to get %10 body fat! U get between 7 to 6 hrs of sleep! I lift weights everyday with pushups! Yea I start my day with Starbucks! It has to be a strong cold Starbucks! I just turned 56 in June! I’m working on getting lean! It’s a working process
There are more than 36 weeks in a year...
Pretty sure we just did a video like this very recently or someone has that’s in this space …
The body doesn't have calorie receptors, it's a concept lifted from thermodynamics and doesn't apply to the human body. 500 calories of fat vs carbs is meaningless because fat and carbs are digested differently. (ref. Dr. Jason Fung)
He mentions the difference.
The difference is in the different processing calorific costs within the body.
Just like someone on a very high protein percentage diet can be using 30% of their consumed calories Just in the processing of the protein for use as an energy source.
I'm not hungry, it's just emotional and boredom. Food is entertainment and a motivator for me : /
I just ate a whole cucumber…I just wanted to share this with the world. I feel….strange.
So what you are saying is: everything in moderation except prioritize proteins
Great video. Thanks Thomas. However, I believe sub 10% bf and even 10% bf is not necessarily healthy or in many cases even realistically sustainable for the general population without performance enhancement drugs. This is because you are constantly struggling with your body’s evolutionary tendency to preferentially try to store fat in case of a famine at the expense of building muscle. If you are an athlete and for your sport you need to have a certain ratio of lean mass to bf % then you may have no choice. Aside from that if your are a bodybuilder competing for a bodybuilding competition, then nothing wrong with pushing the needle to 10% bf or sub 10%. Even there, those experienced body builders who do that will tell you, it is temporary for them and there noncompetition/off season bf% is 12-15%. Most say at sub 10% they get that dead face look, there energy levels and sleep suffer, their junk food cravings go through the roof, and they suffer from low testosterone. I would focus way more on prioritizing higher lean muscle mass, and not freaking out over maintaining 10% or sub 10% bf unless you are one of those people that due to genetic or ethnic reasons tend to very quickly even with the slightest bf% increase tend to first and foremost store visceral fat over subcontinuous fat. Focusing on maintaining or gaining lean mass and focusing more on building functional strength will help you way more, not only cardiometabolically, but with everyday tasks that tax your functional strength. In addition, long term, it will reduce your risk of injuries and possibly keep you from ending up seriously sarcopenic in your old age. I say start with a DEXXA to get a ball park figure of your total bf %, and more important where most of that fat is being stored. You can have low bf% but if more of that is visceral fat and you are assessed as “skinny fat” or a “TOOFI” (Thin On The Outside Fat On The Inside), then be afraid be very afraid. While it is true that DEXXA is prone to errors and not 100% accurate for assessing overall bf%. It should be noted that no measure of bf% is 100% accurate. Dexxa can still give you a good snapshot of whether you are predominantly storing fat viscerally or subcutaneously.
Is the assumption that under 10% body fat is optimal for general health and fitness? For everyone?
I’m a climber, so yes under 10% is optimal because that is one less pound I’m having to pull up the rock 😂😂😂
i eat whole sticks of butter because an alpha male chad on tiktok told me to. will that keep my body fat down?
Layne Norton has said for years to the keto crew that fat converts to fat easier and they all cried about it...
If alcohol causes other food to be stored as fat, then you should drink Vodka in a Fasted condition to prevent fat deposition 😉
On one hand he says protein causes fat and carbs cause 75% less fat. But on the other hand he says protein is good for fat loss 🤔 im so confused!
Carbs will never stop fat loss even in the metabolically unhealthy as long as there is a deficit at the end of the day.
If your geneticly skinny 6-10% fat is ok but if your not, its not a healthy fat % unless you’re going to compete for bodybuilding which you can shred for 3 months.💪🏼💪🏼
they dont eat.
A more effective way to view insulin spike: It promotes the storage of fat from carbs injested. Yes, it does impede fat loss, but that is not the primary mechanism.
😲 1:00 Fidgeting, walking around doing dishes burns thousands of calories 🤔
Yes. NEAT burns thousands of calories for many people. Sorry that you find that hard to believe. But yes it’s entirely common
But because you put that 🤔 emoji, here ya go: www.ncbi.nlm.nih.gov/books/NBK279077/
@@ThomasDeLauerOfficial 🤔🤔 *Levels of NEAT ranges widely* ... *with variance of up to 2000 kilocalories per day between two individuals of similar size.* These differences are related to complex interactions of environmental and biological factors, including people’s differing occupations, leisure-time activities, individual molecular and genetic factors, and evidence that food intake has independent effects on spontaneous physical activity.
@@ThomasDeLauerOfficialdon’t believe every study you see lol this is similar to ice baths burning fat
Hey Sweep, this shouldn’t have to be a debate? Brother. Possibly misunderstanding. NEAT, outside of RMR (and besides athletes) is the biggest energy expenditure we have. Most active people burn in the thousands (1k cals +) daily. And the the more muscle you have, the more it is exaggerated. I respect people trying to learn, and I see your perspective as someone may not always have the LBM to drive this. But your daily movement is HUGE. Look at Europe where exercise isn’t engineered out if life like it is in the US. Their NEAT is going to be everything that is not associated with exercise induced or deliberate physical activity. And it can certainly vary widely. Hope this clears it up!
You could also do all these things but continue drinking and you'll still be around 15%
Personally, I think what you say about being indifferent about hunger just means you are not insulin resistant.
I am so confused
### Key Takeaways from "9 Things People Under 10% Body Fat Always Do with Their Diet, Exercise, and Lifestyle" by Thomas DeLauer
1. **Prioritize NEAT (Non-Exercise Activity Thermogenesis)**:
- Regular daily movements and activities like walking, fidgeting, and household chores contribute significantly to overall calorie burn.
2. **Regulate Fat Intake**:
- People under 10% body fat naturally monitor their fat consumption, knowing fats are more easily stored as body fat compared to carbohydrates.
3. **Maintain Consistent Sleep Schedules**:
- Consistency in sleep timing is crucial for metabolic efficiency and maintaining low body fat, regardless of total sleep hours.
4. **Embrace Hunger**:
- Viewing hunger as a positive signal for fat burning rather than an immediate need to eat helps in managing calorie intake and promoting fat loss.
5. **Limit Alcohol Consumption**:
- Minimal or no alcohol intake is common among those maintaining low body fat, as alcohol promotes fat storage and disrupts metabolism.
6. **Prioritize Protein Intake**:
- High protein diets support muscle growth and increase fat oxidation, contributing to a leaner body composition.
7. **Stay Hydrated**:
- Regular hydration boosts energy expenditure and fat oxidation, particularly beneficial when water is consumed in a fasted state.
8. **Flexible Carbohydrate Approach**:
- Carbohydrates are not inherently bad; total intake matters more than timing. Strategic carbohydrate consumption can aid performance but is not critical for most people.
9. **Prefer Whole Foods**:
- Whole foods over ultra-processed foods help in reducing calorie intake and increasing energy expenditure due to a higher thermic effect of digestion.
### Summary
- Integrating these nine habits can profoundly impact one's ability to maintain low body fat and overall health.
- Consistent activity, mindful eating, regular sleep patterns, limited alcohol, high protein intake, adequate hydration, and a preference for whole foods are key practices.
- These behaviors are often unconscious and ingrained in the daily routines of those who successfully maintain low body fat.
Comment for the algorithm
You’re confusing us. Fat stores more easily as fat, but you eat low carb to keep insulin low….so if you eat minimal fat and minimal carbs, is your (and our?) diet then to be 90-95% protein???? Explain please.
15:35 ❤️🔥🤖