Amazing video. Love your videos - educational and inspirational. 1. 10k steps go up to 15k steps 2. Protein - make sure you have enough 3. Sleep 7-8 hours 4. Intermittent fasting (train in the am, eat in the PM) 5. Track your meals (plan it out) 6. Weight daily (monitor) 7. Hydration - drink H2O! 8. Zone 2 cardio - do them - 3 session (20 min) a week 9. Cheat meal once a week - refeed your body 10. Recipes - need to make sure you have healthy alternatives for all your favorite meal.
Dr. Mike Diamond I have been following your advice for the last year and a half and I have gone from 300 pounds to 187 this morning, my goal is to get a six pack for the first time in my life by the time I’m 30 which is on October 22 💪
This is basically all the information you need. As someone who has lost body fat countless times over my life period, these are the essentials to the process and you really DO NOT NEED MORE. Don’t obsess over the details, your life during the fatloss phase shouldn’t be dull. Don’t take working out as a chore, see it as a privilege to look after your body. Enjoy your food but limit yourself and focus on developing a healthy relationship with it. Losing fat is great, but no one tells you how much your relationship with yourself and the amount of your self love are going to improve if you LOSE IT RIGHT. Thanks Doc🙌
1: achieve 15.000 steps daily 2: 2-6-8-10 method 3: 7-8h sleep at least 4: AM Training - PM Eating 5: Food Tracking 6: weigh yourself every Day 7: drink a gallon of water daily 8: Food Receping
Achieving steps 3-8, not sure what method that's mentioning but I workout 4-5 times a week doing mma, strength and conditioning, and all around cardio. I do 8,000 steps a day but do a intermittent fast eating healthy carbs/protein
I lost 75 pounds, and it took me about 9 months to do it. I was laser-focused on reaching that goal by a deadline, and that was silly. Don’t worry about reaching that weight by a certain date. Just continue developing your healthy habits, and the weight loss will happen. You’ll be happier in the long run not focusing on deadlines. It’s a journey to be enjoyed and sustained, not an inconvenience to a finish line.
It is about discipline ultimately. Yes the info is important but we don’t need an expert to lose weight and be healthier. It’s basic stuff. Eat only good food with occasional treat if necessary. Staying moving as much as possible. Carry stuff. Lift stuff. Sleep the right amount.
I lost 75 pounds in 2021, and I have been able to maintain my ideal bodyweight of 150 pounds and 15% body fat for 3 years. Here are the most important habits I have developed that got me here: 1) Eat 3 meals per day, no snacking. My biggest problem when I was overweight was snacking on chips, cookies, ice cream, or alcohol right before bed. This not only caused me to gain weight, but it also affected my sleep. I would often have indigestion when lying down to sleep right after snacking on 500-800 calories of unhealthy food. When I stopped the late-night snacking, that heartburn went away, and I improved my quality of sleep. 2) Using whey protein powder as a supplement, not a meal. When I first started dieting, I thought I had to eat a whole scoop of protein powder at least once, sometimes twice, every day. Sometimes, I would end up eating 70-80 grams of protein in a single meal. That’s just not necessary, and with eating less protein powder, it makes more room for tasty carbs and fats that you enjoy. I try to get at least 40 grams of protein per meal, for a total of at least 120 grams per day. If I have a meal that is a little light on protein, maybe only 30 grams, I can simply mix half a scoop of protein powder with water or milk to reach the goal. A full scoop isn’t needed. Vanilla whey is also delicious when mixed with nonfat Greek yogurt, almond milk, or coffee. It is an excellent substitute for sugar. 3). Walking. I enjoy my daily walks while listening to podcasts. I get 8-10k steps in per day. 15k will definitely help you lose weight faster, but I find that less sustainable. 8-10k is easily doable long term. 4) Consistency. The first month is difficult, but after that, it becomes a habit. You don’t have to think about it anymore. Make sure your goals are sustainable in the long term. If you go too hard early on, you’ll burn out and give up. Slow and steady wins the race, and it also helps you develop good habits so you can keep the weight off when you reach your goal.
@@MrAgreer14 Yeah, man. If you have a habit of eating late night snacks, and if you get heartburn at night when trying to sleep, try to stop eating 3 hours before you go to bed. Have a nice well-balanced dinner, a small indulgence for dessert immediately afterwards, and then you’re done for the night. It’s amazing how doing that helped me get better sleep without the indigestion.
Agree totally. I will add once I counter my calories it helped a lot too. I didn’t restrict too much but enough that I would see consistent weight loss. Never fails. Good advice
I’m a mailman who walks some 7+ hours a day six days a week most weeks and I don’t really see any change. There’s some fat people as letter carriers as well. I think the body adapts if you do it too much.
@@curtissiebold4460 I’m sorry but that’s the dumbest thing I’ve ever heard. Just because your muscles adapt to walking doesn’t mean you just magically stop burning calories. You’re obviously in a caloric surplus
I have a very busy work schedule and couldn't get time to go out walking as I did the last year. I was going through plateau at 76.5kg average, I bought an under desk treadmill and improvised a "standing desk" by adding a breakfast table on top of my desk. Broke the plateau and I'm at 74.5kg now, 1.5 months after buying the treadmill.
A few things: Absolutely LOVE Dr. Mike and his no-nonsense approach to a healthy lifestyle, ALL without trying to sell us a thing. 60 years old - and have been half heartedly following these methods - although I am diligent about 16/8 IF - but am now going to kick it into high gear - beginning with 15,000 steps. I tell everyone I want to live to 100 healthy and strong. Thank you Dr. Mike for the tools I need to make that a reality!
I lost 60 pounds never tracking any calories, without knowing my macros, never doing cardio, just eating different food and cutting out all added sugars. My metabolism got so high that if I didn’t eat enough in a busy work week I’d lose more weight without wanting to.
During COVID and the lockdown in Mexico, I was in my best shape. I stopped eating junk food and started doing 10k steps per day, along with my daily training at home. I really believe that these small habits can help you if you stick to them
My wife and I have been dragging our feet on get back into shape after covid. Like many we developed nasty habits during lockdown. We are ready to begin recovery from stupidity. We are doing the carnivore diet. I know some may not agree but we have done it b4 and this time we are sticking to it for life. I have a few friends that have been doing it for years and life is just better this way for us. We are also going to go back to our old ways of walking every morning and evening. We used to get at least 15,000 but strive for 20,000 on days we are not busy. I do hard cardio once a week for only 5 minutes.
You are right about walking, its extremely slept on. I walk between 8-20miles per week along with yoga and weight training. At 44 im shredded but more importantly feel like im in my 20s.
@@Natsu84654 you can adapt the template to suit your lifestyle e.g. Meal 1 can be before resistance training. So you have a meal either side of resistance training.
The only thing I can critic in this video is training in the am. But only for people with arthritis etc. I know personally if you have that it’s better to train a little later in the day because your joints are a little bit more lubricated. But if you want to do the am just spend more time on the warm up. However walking is a phenomenal tool for fast loss. Running is harder on the knees but also creates a more calorie loss, but also increases your hunger hormone so it’s harder to not over eat. Walking also burns more fat than running. And doesn’t create the hunger hormone increase that running does. You should still get your cardio in for general health.
My trick to add to the water tip: If you're ever craving any kind of juice, beer, or soda- drink a cup of water first and see if you still have that craving. Similar to what he said, you're brain confuses crave with thirst. My trick with cheat more: Learn to throw away food. Make your cheats worth it. If the treat isn't working for you, stop eating it and just throw it away. Try again. I've realized that a crappy burger or donut doesn't remove the craving or give a positive feedback to the brain.
@@ashackatak only happens if your fascia is unhealthy. Also the way you strike the ground and footwear play a role. If you don't use your arch as a shock absorber, then yeah.
I haven't tried your program, but over the last 2yrs, I've done everything in this video and have lost and been able to keep off 65lbs. Went from 34% body fat to 18%. It will eventually become a way of life and those cheat meals are crucial for your mental health, lol.
I’m so glad I watched this today. I need a bit of a reset I’ve gained a couple of pounds. I’m a 72 year old female. The tip about the 600 cal is new to me. I also think I’ve been a little sloppy about tracking my calories. I generally take weekends off but I always do at least 15,000 steps during the week. I have lupus and can’t be in the sun so I do walking workouts 10 and 15 minutes all day long. The good thing about this is I can have the temperature however I need it to be. Thank you so much for all the wonderful information.❤😊Just downloaded the recipe book, thank you so so much. You are one smart cookie,cookie🤗
The importance of walking to reinforce correct posture cannot be overstated, especially if you work a desk job. I have constant lower back pain and have to relieve it with stretching to get through the day, so I was a bit apprehensive of going to Europe and doing 10-15K steps a day for a week. What happened was my lower back pain COMPLETELY dissappeared and I started standing more upright, and it became easier to not stay hunched over all the time. When I returned home, I immediately noticed a degradation and back to than slightly hunched-over posture rearing its head again. I think a 20-30 minute walk and getting up to walk around multiple times a day at work is a must.
Finally someone who praises the 80 to 20. Don't stress about it just be consistent on these things. Progress will show I guarantee that! It will not happen from night to day! Blessings
We did a step challenge for 3 weeks, tried 20k steps per day with no breaks and lost 3 kgs in 3 weeks @ 1 kg per week. One way to do this is to get yourself dropped a few miles away and walk back.. you are forced to get the steps. Secondly, start early, try and get the maximum prior noon so that its easier to meet the target at the end of the day,
MASHALA ! I started walking as fast as I could for half an hour when I was 225 lbs, (I'm 5'1" , didn't get very far at first lol). I didn't worry about how far I'd gotten but I turned around and came home, and walked as fast as I could back. Some days I couldn't maintain the speed but I had to get home right ? I did it every day, even in the rain, snow, heat etc. I told myself I was worth an hour of my time. I did groceries in my head, planned my girls bday parties etc while listening to music. I lost 70 lbs in 10 months. By the end I was still going an hour but I was doing 10 km. I became a personal trainer and fell in love with weights after that, I finally had the confidence and energy. I know the best cardio is the one that you're going to do, everyone is different, but I swear by walking. Then menopause hit.... I'm starting all over again trying to rewrite this new era, and fate brings Dr Mike into the equation. 🤞
MashaAllah bro Working hard from 105kg down to target weight 90kg at the age of 42. Currently at 99kg’s I’m 6”1 so I hid it well but trying to get to weight and size that I havnt been since my mid 20’s Taking your tips on board to help me cut down and tone up
Mashala!! I'm excited to start my journey with the insight you have given, plus the recipe booklet. I've always been fit, but 2 years ago, i had an injury that made me low mobility. I've worked to 80-85% of what i was before, and i went from 185 pure mucsle to 212lbs 35% body fat. I've been working out constantly, and i'm seeing some benefits, but i think your insight on your videos gave me a different way of looking at my journey. Thank you!!
Mashala! This video is a prime example of why I have stayed a subscriber. I have improved my health in the last few years. I have experienced my greatest weight loss (of the last 3 years) in just this year alone. I applied the weighing myself step (once a month) then found I lost 20 pounds (from June to July). I weighed in at 146.8 pounds on July 7, 2024. People have been noticing me at my day to day job. They point out how muscular I am. Wanting to know more about me generally. Asking what I do to maintain myself. I believe I have applied most of these steps. The only one that makes me go "Eh" is Step 9. I don't really have cheat meals (or cheat days). I don't have candy, donuts, muffins and other high sugared stuff. I was a Type II Diabetic. Didn't help having lactose intolerance (on top of that). Nor ignoring ingredients in what foods I "loved". I wound up having the nastiest panic attack I ever had 5 years ago (this October). I applied the advice of others I knew (at that time). Lost tremendous weight. Haven't bought stuff like that in years. I am sketchy about it. Plus I have been preaching to folks about being low to no sugar. When I say low sugar, I mean nothing more than 10 grams of sugar in what I eat. Otherwise than that, I truly thank Doctor Mike. If he truly reads this, I ask can he make a video on cheat meals and/or cheat days. That will help me with doing Step 9 a bit more with confidence.
True fact I alwayz thought working out before work would make me tired but I drive trucks 8 to 11 hours per day and I found out it does give me more energy while I'm working 💪
15k steps a day for someone who works in a cubicle in an office can be a huge challenge unless you spend the vast majority of your free out of office time walking. I love walking but I think a lot of people like me do shorter more intense workouts(jump rope/heavy bag/weights for me) to leave more time for cooking and other activities where walking isn't feasible. Cubicle office life is so bad for you. Been adding walks during lunch at least.
Mashallah - what is working for me thus far is walking/ at least 10,000 steps, sleeping more than 6 hours & drinking water. Then ofcourse ADF / fasting is the game changer!
Best video on being lean (I've ever seen). I am a surgeon myself with 2 kids. Lost 20 pounds in 5 months doing 1 single thing : eat more protein and much much less carbs. And over the years I've learnt to sleep too (being a surgeon we get many sleepless nights). Excellent video !
Love the video, the only thing I would maybe adjust from this is the weighing yourself everyday, personally, when I first started losing weight i weighed myself every day, and it is incredibly hard not to let that number effect your mental, and every time the scale went up even slightly I dropped my calories, and after about a year I was just starving myself and it made me have a very unhealthy relationship with food. Once I started weighing myself once a week my bulks and my cuts were done in a much healthy manner in a healthier time span. Not saying that weighing yourself every day isn’t good, it’s just in my experience weighing less often worked better.
I think this is a good example of something that is highly highly individual. For me personally, once a week weigh-ins are less effective. I have to do an everyday weigh-in so I can make the adjustments daily. I used to hate when I'd weigh myself once a week, see little progress, and feel like I wasted 7 opportunities to make adjustments that I didn't realize I needed to make. Basically everyone should try out different cadences to see what is most motivating and helpful for them, personally.
The walking tip is golden. I went on holiday for several weeks, skipping the gym and eating out every night. At the end of it, I surprisingly hadn't gained any weight at all. Later my dad told me that it's probably from all the hours I've been walking around while sightseeing. It really works, guys.
Good form dude. Im an endomorph too. Was obese my entire life but I figured it out with 29 years. One year ago (June 2023) I stopped buying junk food I binged on in the past, started walking to work (3km per walk) and stick to a wholesome mixed diet of different real food items without counting calories (but I understand caloric density of different food types). I also do some calisthenics from time to time like 2-3 times a week and have a longer background in different sports like mma, handball and swimming so I had a good amount of muscles going below my body fat. Went down from 110 kg to aroundish 83 kg now. I think I can lose aroundish 5kg more to get a good definition in my abs but honestly I already feel so great and get a lot of compliments recently I am absolutely not used to haha.
50lbs down in four months following Dr Diamond’s advice 😍 Still another 100 to go but now I have so much more motivation to keep going. I’m loving trying on new clothes and them fitting and all the lovely dresses I’ve bought that didn’t fit that do now yay! 🎉💃
I am walking to the gym right now as I listened to your video. It’s motivating and ensuring it’s about 2 miles to the gym and you just got to the park but wing yourself every day I’ve been doing that and it helps a lot the days I mess up with my diet or something bad for me. I see it on the scale immediately.
DR DIAMONDS!!! YOU WERE LITERALLY SENT TO MANKIND FROM GOD. ive have been on youtube for years and can count on three fingers the channnels i have subscribed to. You won me over in the first 3 minutes of this video. You are changing and saving peoples lives my friend Thank You! t
I eat very low carb, high fat and medium protein. I also do 36 hour fasting twice a month. Brisk morning walks up/down hills for 3 miles. Weight lifting 3 days a week (early afternoon is best for me). 8 hours of sleep (very dark, cool room). I've found that exercise and good sleep is best for my energy levels. I weigh the same at age 70 as I did at age 28 (73" tall, 185lbs). My goal is to gain muscle and remove the last vestiges of belly fat.
Beautiful! I am similar age & at the start of reverse engineering after all those years of neglect. Kudos for your fasting. I follow Dr Boz on RUclips and she promotes a three day sardine fast to achieve same goal you are pursuing!
True, but while you were watching this video, you could have been walking around the house. I think the little stuff helps too. Parking far away in the parking lot at your job. Taking a walk during breaks at work. We gotta get it in somehow. I’m trying to fight myself on the same thing.
8000 steps is about 4 miles (takes me about 75 minutes). 10,000 steps is about 5 miles. 15,000 steps is about 7 miles. If you have the time to walk 7 miles every day, good on you.
You can do everything here even with kids. Stop finding excuses. If there’s a problem there’s a solution. Otherwise it’s not a problem. Stop lying to yourself and blaming your kids. From that one comment I know that your body isn’t the only thing you need to work on in your life.
I watched this guy 3 months ago, i hated how he was talking and thought he was full of shit. Now he's like turned around in terms of quality. Quality information. Thanks. This is fantastic
I been listening and watching you for 3 weeks now, and have been on calorie deficit for 3 weeks and i can finally see a difference on my lifestyle. More energy, less hungry ,and starting to see good results. 2,100 calories, 210 carbs ,45 grams of fat ,and 150 grams of protein every day. Thanks
Wow....Mashallah! This was a great presentation. When I was in my 60s Joe Weider was going to make me a star. I chose to just be a dear friend of all the Weiders , pro bodybuilders and represent for the sport (naturally). I was unstoppable until I had to deal with a particular group culling Christians, Muslims and Orthodox Jews in hospitals and nursing homes (you can guess which group). It knocked me for a heart wrenching loop. Now at 77 I need to get back in the groove. Thank you for your inspiration by way of this presentation! Now I just have to look for your recipes. Thank you!
Ey yo Michael, how you doing my guy? We were in LIS together '01-'04. Been following your transformative journey for some time now. Very motivational and impactful. Keep rising, god bless.
this guy is the truth. I've finally built the habit of protein and sleep. I will now try to master the 10-15k steps a day. I have lost 3% body fat but I'd like to lose 3% more. My next challenge is cutting fat. I love fat. peanut butter and avocados and fried shrimp and butter. I need a breakthrough on the fat tip but his advice has helped me get under 30%
I was told by a doctor coffee is a nutrient blocker dnt have coffee 1 hour before or after foods , it can block , have coffee mid day ish ... 😢 love this video doeeee
Dr Mike… following you & implementing your guidance has allowed me to get healthy, shredded and in the best shape of my life at age 51! Sincerely, thank you!
I was so confused how to train with 14 hour intermittent fasting. Lot if mixed reviews that you should not strength train without meal or you should not do cardio and strength together. Your video cleared my head. Now I strength train and do incline walk in fasted state in morning followed by breathing exercises and then have my brunch. Your videos are motivating, right to the point, with simple yet consistent approach techniques that can be maintained. Thank you so much. I wish I was in states, have definetely become a member. May be in future 😊
I need to work on getting 7 hrs of sleep. However, I reached my goal of walking a minimum of 10k steps daily after watching your other videos. It was quite a challenge but I made it worked. 15k is gonna be even more of a challenge 😅You are on point with the daily weigh-ins because I do that to monitor my weight progress, calories and food intake. I’m a newbie a tracking. If the number isn’t a desirable one, I let it go. That number isn’t everything. My official weigh-ins are every Friday. I have been doing great so far. Love your videos!! They’re very informative and feasible!!
i watched the entire video and was about to skip the recipe stuff and only take the 15k steps rule and 20 mins cardio training but after the "ma sha allah" i got a weird foolow every step motivation so, Barak Allah my brother and ill be back in maybe a month to talk about my progress
I'm doing 15K steps a day unless I'm buried in work. Walking my dogs is what gets me out, I kinda don't have a choice there, but seeing the results makes me choose to make the walks longer every time. Many times I went out for a "10 minute walk" and ended up with 7K steps instead. The only problem is that a few cookies can undo all that effort, so you gotta be careful if you want to be in the cal deficit.
Great advice! Thanks for taking the time to make this video. If more people adopted some of these habits, the world would be a better place. Thanks again!
Mashala! Thanks for all the advice. When I first started dropping weight years ago it came from walking over 10,000 steps a day. I have switched to cycling daily since and the fat kinda stays around the same. I will see how your tips work out over the next month 💪🏿🏋🏿♂️🖖🏿
I tried a lot of diet and exercise before, never works Until i do walking and protein diet. I already lose 60 pounds and feel great. Easy 2 pounds per week. Enjoy walking
Mike is the real deal. Genuinely cares and knows the exact strategy to win. I did his program and it was the one of best things I’ve ever done for my life. Just do it. 💪
He is right!! I did 10k walking and 1hr badminton almost everyday with 7hrs sleep, track nutrition/calories (often had cheat meals atleast once a week) All this for 3 months without worrying about following any strict regime and lost 12kgs🎉
Hey Mike, I am very glad I saw your videos about intermittent fasting and also the 5 ways to improve even better. I am Hercules and I am a Sheriff Officer in Australia. I play competitive tennis I''ve won a few tournaments but I am still on 95 kilograms of weight tha it is getting harder and harder to move and keep healthy and moving fast and strong. Also because of my job i require to be fast and strong. Also I am a second year Psych student which also let me to appreciate your research as a professional doctor. My goal is to improve even further in all my life commitments, the down side for me is that I will be 60 this year so I am in a hurry to apply your advise, for that advise I am thankful. Cheers mate.
Amazing video. Love your videos - educational and inspirational.
1. 10k steps go up to 15k steps
2. Protein - make sure you have enough
3. Sleep 7-8 hours
4. Intermittent fasting (train in the am, eat in the PM)
5. Track your meals (plan it out)
6. Weight daily (monitor)
7. Hydration - drink H2O!
8. Zone 2 cardio - do them - 3 session (20 min) a week
9. Cheat meal once a week - refeed your body
10. Recipes - need to make sure you have healthy alternatives for all your favorite meal.
👍
Thanks, bob!
Best Thing, Bob
Thanks bro !
Thank you!! F 25 min video jeez. Get to the point
Dr. Mike Diamond I have been following your advice for the last year and a half and I have gone from 300 pounds to 187 this morning, my goal is to get a six pack for the first time in my life by the time I’m 30 which is on October 22 💪
Wow man that is amazing bro kept it going don’t know you but im really happy for you
Congratulations 🎊 also my birthday
Let's go!!
Keep it going bro, that's amazing!
Hell yeah!
I complete 15k steps daily. I do 3 walks daily before work, lunchtime , after dinner!!! Sleep is awesome, 1st meal @ noon.
At what time do you wake up?
This is basically all the information you need. As someone who has lost body fat countless times over my life period, these are the essentials to the process and you really DO NOT NEED MORE. Don’t obsess over the details, your life during the fatloss phase shouldn’t be dull. Don’t take working out as a chore, see it as a privilege to look after your body. Enjoy your food but limit yourself and focus on developing a healthy relationship with it.
Losing fat is great, but no one tells you how much your relationship with yourself and the amount of your self love are going to improve if you LOSE IT RIGHT.
Thanks Doc🙌
Words of wisdom right there! Thank you
Yup this is all powerfully true! Losing weight is really a journey of self love rather than needing to look a certain way.
Thanks for this! Just started my weight loss journey and this is pretty encouraging. Thank you! 🙏🏾
I agree...attitude may be the decisive factor.
Sleep- fasting - steps- literal weight loss gold. Thank you Doc! I am finally making the progress I’ve been after for almost 20 years!
About to turn 50 and finally found the health educator I have been looking for. 💯
1: achieve 15.000 steps daily
2: 2-6-8-10 method
3: 7-8h sleep at least
4: AM Training - PM Eating
5: Food Tracking
6: weigh yourself every Day
7: drink a gallon of water daily
8: Food Receping
2-6-8-10 method , Whats that?
Thanks!
Thanks
Achieving steps 3-8, not sure what method that's mentioning but I workout 4-5 times a week doing mma, strength and conditioning, and all around cardio. I do 8,000 steps a day but do a intermittent fast eating healthy carbs/protein
@@phillipmarcoschilling5639 ruclips.net/video/Eyu6dUVVmU0/видео.html&si=zBwrlT4L_ETK488o
I've gone from 246.5lbs down to 230.0lbs in 31 days. My goal is 190lbs over a 184 day period. I've changed everything.
What was your steps if it's ok me asking
I lost 75 pounds, and it took me about 9 months to do it. I was laser-focused on reaching that goal by a deadline, and that was silly. Don’t worry about reaching that weight by a certain date. Just continue developing your healthy habits, and the weight loss will happen. You’ll be happier in the long run not focusing on deadlines. It’s a journey to be enjoyed and sustained, not an inconvenience to a finish line.
That's only 16 pounds 😂 calm down
I would love to know your steps too if you are giving them
@@acegambit777 16 pounds in a month is a great accomplishment. Why you gotta be negative like that?
I absolutely love you saying "you just lack information" instead of discipline etc etc
trueeee
It is about discipline ultimately. Yes the info is important but we don’t need an expert to lose weight and be healthier. It’s basic stuff. Eat only good food with occasional treat if necessary. Staying moving as much as possible. Carry stuff. Lift stuff. Sleep the right amount.
You like that he didn't point out the obvious lack of discipline?
Ma sha allah. Just listen to this video whilst walking around work
I lost 75 pounds in 2021, and I have been able to maintain my ideal bodyweight of 150 pounds and 15% body fat for 3 years. Here are the most important habits I have developed that got me here:
1) Eat 3 meals per day, no snacking. My biggest problem when I was overweight was snacking on chips, cookies, ice cream, or alcohol right before bed. This not only caused me to gain weight, but it also affected my sleep. I would often have indigestion when lying down to sleep right after snacking on 500-800 calories of unhealthy food. When I stopped the late-night snacking, that heartburn went away, and I improved my quality of sleep.
2) Using whey protein powder as a supplement, not a meal. When I first started dieting, I thought I had to eat a whole scoop of protein powder at least once, sometimes twice, every day. Sometimes, I would end up eating 70-80 grams of protein in a single meal. That’s just not necessary, and with eating less protein powder, it makes more room for tasty carbs and fats that you enjoy.
I try to get at least 40 grams of protein per meal, for a total of at least 120 grams per day. If I have a meal that is a little light on protein, maybe only 30 grams, I can simply mix half a scoop of protein powder with water or milk to reach the goal. A full scoop isn’t needed. Vanilla whey is also delicious when mixed with nonfat Greek yogurt, almond milk, or coffee. It is an excellent substitute for sugar.
3). Walking. I enjoy my daily walks while listening to podcasts. I get 8-10k steps in per day. 15k will definitely help you lose weight faster, but I find that less sustainable. 8-10k is easily doable long term.
4) Consistency. The first month is difficult, but after that, it becomes a habit. You don’t have to think about it anymore. Make sure your goals are sustainable in the long term. If you go too hard early on, you’ll burn out and give up. Slow and steady wins the race, and it also helps you develop good habits so you can keep the weight off when you reach your goal.
you had me at "heartburn went away" lol that statement alone was a daily dose of motivation. 🙏
@@MrAgreer14 Yeah, man. If you have a habit of eating late night snacks, and if you get heartburn at night when trying to sleep, try to stop eating 3 hours before you go to bed. Have a nice well-balanced dinner, a small indulgence for dessert immediately afterwards, and then you’re done for the night. It’s amazing how doing that helped me get better sleep without the indigestion.
Agree totally. I will add once I counter my calories it helped a lot too. I didn’t restrict too much but enough that I would see consistent weight loss. Never fails. Good advice
Walking is a game changer. Best synergy with resistance training
Crack was the game changer for me
@@theendboss4849 yeah, very underrated 😂
Cycling is better? Isn't it?
I’m a mailman who walks some 7+ hours a day six days a week most weeks and I don’t really see any change. There’s some fat people as letter carriers as well. I think the body adapts if you do it too much.
@@curtissiebold4460 I’m sorry but that’s the dumbest thing I’ve ever heard. Just because your muscles adapt to walking doesn’t mean you just magically stop burning calories. You’re obviously in a caloric surplus
I have a very busy work schedule and couldn't get time to go out walking as I did the last year. I was going through plateau at 76.5kg average, I bought an under desk treadmill and improvised a "standing desk" by adding a breakfast table on top of my desk. Broke the plateau and I'm at 74.5kg now, 1.5 months after buying the treadmill.
Way to adapt! Creativity is such an important life skill.
May I ask, if it does not affect your vision? Because moving while using comp/laptops?
A few things: Absolutely LOVE Dr. Mike and his no-nonsense approach to a healthy lifestyle, ALL without trying to sell us a thing. 60 years old - and have been half heartedly following these methods - although I am diligent about 16/8 IF - but am now going to kick it into high gear - beginning with 15,000 steps. I tell everyone I want to live to 100 healthy and strong. Thank you Dr. Mike for the tools I need to make that a reality!
This works. I’ve lost 10 pounds and feel more healthy. I’m two months in! Keep on walking🙂
10k steps did wonders for me but now the way he suggested I can do 15000 steps easily
I lost 60 pounds never tracking any calories, without knowing my macros, never doing cardio, just eating different food and cutting out all added sugars. My metabolism got so high that if I didn’t eat enough in a busy work week I’d lose more weight without wanting to.
During COVID and the lockdown in Mexico, I was in my best shape. I stopped eating junk food and started doing 10k steps per day, along with my daily training at home. I really believe that these small habits can help you if you stick to them
My wife and I have been dragging our feet on get back into shape after covid. Like many we developed nasty habits during lockdown. We are ready to begin recovery from stupidity. We are doing the carnivore diet. I know some may not agree but we have done it b4 and this time we are sticking to it for life. I have a few friends that have been doing it for years and life is just better this way for us. We are also going to go back to our old ways of walking every morning and evening. We used to get at least 15,000 but strive for 20,000 on days we are not busy. I do hard cardio once a week for only 5 minutes.
Finally somebody showing the plus side to weighing yourself regularly
You are right about walking, its extremely slept on. I walk between 8-20miles per week along with yoga and weight training. At 44 im shredded but more importantly feel like im in my 20s.
06:30: 1 hour walk (ideally outside).
11:00: 1 hr resistance training.
12:00: 20 min. Sauna.
13:00: Meal 1 (Carnivore).
15:00: Meal 2 (Carnivore).
18:00: 1 hour walk.
21:00: Sleepy time.
Repeat x5 times per week.
15K-20K steps per day, 7 days pw.
Best recipe
@@cezarbesteafit only 2 meals with less than 2h between them isn't good at all
Love this! Minus the Carnivore LOL
Thats good and all. but most ppl drive to work 6.30 and home 15-16.00
This only works for someone who has a life dedicated to staying fit.
@@Natsu84654 you can adapt the template to suit your lifestyle e.g. Meal 1 can be before resistance training. So you have a meal either side of resistance training.
Made me smile when you said MashaAllah! Love these easy and practical steps. Thank you! BarakAllahu feek
The only thing I can critic in this video is training in the am. But only for people with arthritis etc. I know personally if you have that it’s better to train a little later in the day because your joints are a little bit more lubricated. But if you want to do the am just spend more time on the warm up. However walking is a phenomenal tool for fast loss. Running is harder on the knees but also creates a more calorie loss, but also increases your hunger hormone so it’s harder to not over eat. Walking also burns more fat than running. And doesn’t create the hunger hormone increase that running does. You should still get your cardio in for general health.
My trick to add to the water tip: If you're ever craving any kind of juice, beer, or soda- drink a cup of water first and see if you still have that craving. Similar to what he said, you're brain confuses crave with thirst.
My trick with cheat more: Learn to throw away food. Make your cheats worth it. If the treat isn't working for you, stop eating it and just throw it away. Try again. I've realized that a crappy burger or donut doesn't remove the craving or give a positive feedback to the brain.
A good burger is always a win
Excellent advice 😊
I love how you explain rest i always tell people we have little Maintenance crew in there yup
Rucking only 10000 steps is way more effective and efficient for losing fat and maintaining muscle. Way better use of time
Yea buddy! I’m an Army vet i ruck
And terrible for your joints
@@ashackatakDecrease the weight you carry. Boom.
@@ashackatak only happens if your fascia is unhealthy. Also the way you strike the ground and footwear play a role. If you don't use your arch as a shock absorber, then yeah.
Hell yeah, ruck on!
I haven't tried your program, but over the last 2yrs, I've done everything in this video and have lost and been able to keep off 65lbs. Went from 34% body fat to 18%. It will eventually become a way of life and those cheat meals are crucial for your mental health, lol.
I’m so glad I watched this today. I need a bit of a reset I’ve gained a couple of pounds. I’m a 72 year old female. The tip about the 600 cal is new to me. I also think I’ve been a little sloppy about tracking my calories. I generally take weekends off but I always do at least 15,000 steps during the week. I have lupus and can’t be in the sun so I do walking workouts 10 and 15 minutes all day long. The good thing about this is I can have the temperature however I need it to be. Thank you so much for all the wonderful information.❤😊Just downloaded the recipe book, thank you so so much. You are one smart cookie,cookie🤗
The importance of walking to reinforce correct posture cannot be overstated, especially if you work a desk job. I have constant lower back pain and have to relieve it with stretching to get through the day, so I was a bit apprehensive of going to Europe and doing 10-15K steps a day for a week. What happened was my lower back pain COMPLETELY dissappeared and I started standing more upright, and it became easier to not stay hunched over all the time. When I returned home, I immediately noticed a degradation and back to than slightly hunched-over posture rearing its head again. I think a 20-30 minute walk and getting up to walk around multiple times a day at work is a must.
Walking helped me loads I aways get 15 to 20k now and seen a big difference. All your tips have helped loads .
Finally someone who praises the 80 to 20. Don't stress about it just be consistent on these things. Progress will show I guarantee that! It will not happen from night to day! Blessings
We did a step challenge for 3 weeks, tried 20k steps per day with no breaks and lost 3 kgs in 3 weeks @ 1 kg per week. One way to do this is to get yourself dropped a few miles away and walk back.. you are forced to get the steps. Secondly, start early, try and get the maximum prior noon so that its easier to meet the target at the end of the day,
I have just started a protein rich low carb way of life and I’m really enjoying feeling full and satisfied. Also I have lost 17lbs 😊
MASHALA !
I started walking as fast as I could for half an hour when I was 225 lbs, (I'm 5'1" , didn't get very far at first lol). I didn't worry about how far I'd gotten but I turned around and came home, and walked as fast as I could back. Some days I couldn't maintain the speed but I had to get home right ? I did it every day, even in the rain, snow, heat etc. I told myself I was worth an hour of my time. I did groceries in my head, planned my girls bday parties etc while listening to music. I lost 70 lbs in 10 months. By the end I was still going an hour but I was doing 10 km. I became a personal trainer and fell in love with weights after that, I finally had the confidence and energy. I know the best cardio is the one that you're going to do, everyone is different, but I swear by walking.
Then menopause hit.... I'm starting all over again trying to rewrite this new era, and fate brings Dr Mike into the equation. 🤞
I didn’t have to provide my email to get the recipe?! 😮 you just won a new follower!
EXCELLENT video...The 15k steps approach sounds very doable...looking forward to the journey !!!
Sleep!! This has definitely been the struggle that is super essential for me. Thank you for sharing
MashaAllah bro
Working hard from 105kg down to target weight 90kg at the age of 42. Currently at 99kg’s
I’m 6”1 so I hid it well but trying to get to weight and size that I havnt been since my mid 20’s
Taking your tips on board to help me cut down and tone up
That was golden!!! Just returning to the gym, nearly 40 yrs old. Was worrying about seeing results but you just gave me hope!
Mashala!!
I'm excited to start my journey with the insight you have given, plus the recipe booklet. I've always been fit, but 2 years ago, i had an injury that made me low mobility. I've worked to 80-85% of what i was before, and i went from 185 pure mucsle to 212lbs 35% body fat. I've been working out constantly, and i'm seeing some benefits, but i think your insight on your videos gave me a different way of looking at my journey. Thank you!!
This video is what i needed, see you folks in 2 momths.
Mashala!
This video is a prime example of why I have stayed a subscriber. I have improved my health in the last few years. I have experienced my greatest weight loss (of the last 3 years) in just this year alone. I applied the weighing myself step (once a month) then found I lost 20 pounds (from June to July). I weighed in at 146.8 pounds on July 7, 2024.
People have been noticing me at my day to day job. They point out how muscular I am. Wanting to know more about me generally. Asking what I do to maintain myself.
I believe I have applied most of these steps. The only one that makes me go "Eh" is Step 9. I don't really have cheat meals (or cheat days). I don't have candy, donuts, muffins and other high sugared stuff.
I was a Type II Diabetic. Didn't help having lactose intolerance (on top of that). Nor ignoring ingredients in what foods I "loved". I wound up having the nastiest panic attack I ever had 5 years ago (this October). I applied the advice of others I knew (at that time). Lost tremendous weight. Haven't bought stuff like that in years.
I am sketchy about it. Plus I have been preaching to folks about being low to no sugar. When I say low sugar, I mean nothing more than 10 grams of sugar in what I eat.
Otherwise than that, I truly thank Doctor Mike. If he truly reads this, I ask can he make a video on cheat meals and/or cheat days. That will help me with doing Step 9 a bit more with confidence.
True fact I alwayz thought working out before work would make me tired but I drive trucks 8 to 11 hours per day and I found out it does give me more energy while I'm working 💪
15k steps a day for someone who works in a cubicle in an office can be a huge challenge unless you spend the vast majority of your free out of office time walking. I love walking but I think a lot of people like me do shorter more intense workouts(jump rope/heavy bag/weights for me) to leave more time for cooking and other activities where walking isn't feasible. Cubicle office life is so bad for you. Been adding walks during lunch at least.
Love how he said 60 years & 80 years young
Mashallah - what is working for me thus far is walking/ at least 10,000 steps, sleeping more than 6 hours & drinking water. Then ofcourse ADF / fasting is the game changer!
Best video on being lean (I've ever seen). I am a surgeon myself with 2 kids. Lost 20 pounds in 5 months doing 1 single thing : eat more protein and much much less carbs. And over the years I've learnt to sleep too (being a surgeon we get many sleepless nights). Excellent video !
Love the video, the only thing I would maybe adjust from this is the weighing yourself everyday, personally, when I first started losing weight i weighed myself every day, and it is incredibly hard not to let that number effect your mental, and every time the scale went up even slightly I dropped my calories, and after about a year I was just starving myself and it made me have a very unhealthy relationship with food. Once I started weighing myself once a week my bulks and my cuts were done in a much healthy manner in a healthier time span. Not saying that weighing yourself every day isn’t good, it’s just in my experience weighing less often worked better.
I think this is a good example of something that is highly highly individual. For me personally, once a week weigh-ins are less effective. I have to do an everyday weigh-in so I can make the adjustments daily. I used to hate when I'd weigh myself once a week, see little progress, and feel like I wasted 7 opportunities to make adjustments that I didn't realize I needed to make. Basically everyone should try out different cadences to see what is most motivating and helpful for them, personally.
The walking tip is golden. I went on holiday for several weeks, skipping the gym and eating out every night. At the end of it, I surprisingly hadn't gained any weight at all. Later my dad told me that it's probably from all the hours I've been walking around while sightseeing. It really works, guys.
Good form dude. Im an endomorph too. Was obese my entire life but I figured it out with 29 years. One year ago (June 2023) I stopped buying junk food I binged on in the past, started walking to work (3km per walk) and stick to a wholesome mixed diet of different real food items without counting calories (but I understand caloric density of different food types). I also do some calisthenics from time to time like 2-3 times a week and have a longer background in different sports like mma, handball and swimming so I had a good amount of muscles going below my body fat.
Went down from 110 kg to aroundish 83 kg now. I think I can lose aroundish 5kg more to get a good definition in my abs but honestly I already feel so great and get a lot of compliments recently I am absolutely not used to haha.
I was semi-sold when I was your results Doc, but when I saw Harry's results, I was SOLD!
Mashah. ❤. Thank you Mike, so generous with your information. So appreciate all you are!
50lbs down in four months following Dr Diamond’s advice 😍 Still another 100 to go but now I have so much more motivation to keep going. I’m loving trying on new clothes and them fitting and all the lovely dresses I’ve bought that didn’t fit that do now yay! 🎉💃
I am walking to the gym right now as I listened to your video. It’s motivating and ensuring it’s about 2 miles to the gym and you just got to the park but wing yourself every day I’ve been doing that and it helps a lot the days I mess up with my diet or something bad for me. I see it on the scale immediately.
DR DIAMONDS!!! YOU WERE LITERALLY SENT TO MANKIND FROM GOD. ive have been on youtube for years and can count on three fingers the channnels i have subscribed to. You won me over in the first 3 minutes of this video. You are changing and saving peoples lives my friend Thank You!
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Mashallah ... content is informative, engaging, and motivating ... Thanks a lot
جزاك الله عنا كل خير
I eat very low carb, high fat and medium protein. I also do 36 hour fasting twice a month. Brisk morning walks up/down hills for 3 miles. Weight lifting 3 days a week (early afternoon is best for me). 8 hours of sleep (very dark, cool room). I've found that exercise and good sleep is best for my energy levels. I weigh the same at age 70 as I did at age 28 (73" tall, 185lbs). My goal is to gain muscle and remove the last vestiges of belly fat.
Beautiful! I am similar age & at the start of reverse engineering after all those years of neglect. Kudos for your fasting. I follow Dr Boz on RUclips and she promotes a three day sardine fast to achieve same goal you are pursuing!
@@stephenbarnes1944 but it's not a fast if you're eating sardines… Right?
We do not all have the same 24 hrs in a day. The n f l players and the c f o s are not cleaning their homes, mowing lawns etc.
Don’t make excuses. If you think they’re not busy because they have money you’re delusional.
Stop making excuses. Already defeated
True, but while you were watching this video, you could have been walking around the house. I think the little stuff helps too. Parking far away in the parking lot at your job. Taking a walk during breaks at work. We gotta get it in somehow. I’m trying to fight myself on the same thing.
Cleaning and mowing are calorie burning activities too....
It takes 10 minutes a day to hit the goal he’s talking about.
Mashala Doctor, thank you for this very informative video
Thank you so much for your videos... they are an inspiration for me to eat less but healthy, and exercise/walk a lot! ❤
You explained this all so clearly. Things I “knew” make more sense now. Well done!
Health wealth nothing but gems
Mashala! 7 days into my journey and im hyped for the future
MashaAllah ❤ thank you for sharing your knowledge with us
8000 steps is about 4 miles (takes me about 75 minutes).
10,000 steps is about 5 miles.
15,000 steps is about 7 miles.
If you have the time to walk 7 miles every day, good on you.
700 calories = a bottle of wine. Yes pls.
Love the first 2 steps.. walking and leading with protein each day and I'm down 20 lbs...
Drink water I’m out, JK a little.
Mashalah my brother…. Mashalah!
Y'all don't have kids?
😂True
You can do everything here even with kids. Stop finding excuses. If there’s a problem there’s a solution. Otherwise it’s not a problem. Stop lying to yourself and blaming your kids. From that one comment I know that your body isn’t the only thing you need to work on in your life.
Bitter man?
From his comment I know that his attitude to other people isn’t the only thing he need to work on in life 😂
I have a 3yo and I run while he bikes. Win win 💪🏼
I watched this guy 3 months ago, i hated how he was talking and thought he was full of shit. Now he's like turned around in terms of quality. Quality information. Thanks. This is fantastic
1:02 tbf, lacking information and not knowing how to find it is a pretty good excuse...
I been listening and watching you for 3 weeks now, and have been on calorie deficit for 3 weeks and i can finally see a difference on my lifestyle. More energy, less hungry ,and starting to see good results. 2,100 calories, 210 carbs ,45 grams of fat ,and 150 grams of protein every day. Thanks
Wow....Mashallah! This was a great presentation. When I was in my 60s Joe Weider was going to make me a star. I chose to just be a dear friend of all the Weiders , pro bodybuilders and represent for the sport (naturally). I was unstoppable until I had to deal with a particular group culling Christians, Muslims and Orthodox Jews in hospitals and nursing homes (you can guess which group). It knocked me for a heart wrenching loop. Now at 77 I need to get back in the groove. Thank you for your inspiration by way of this presentation! Now I just have to look for your recipes. Thank you!
MASHA ALLAH.
THANK YOU SO MUCH!
Ey yo Michael, how you doing my guy? We were in LIS together '01-'04. Been following your transformative journey for some time now. Very motivational and impactful. Keep rising, god bless.
this guy is the truth. I've finally built the habit of protein and sleep. I will now try to master the 10-15k steps a day. I have lost 3% body fat but I'd like to lose 3% more. My next challenge is cutting fat. I love fat. peanut butter and avocados and fried shrimp and butter. I need a breakthrough on the fat tip but his advice has helped me get under 30%
I was told by a doctor coffee is a nutrient blocker dnt have coffee 1 hour before or after foods , it can block , have coffee mid day ish ... 😢 love this video doeeee
Dr Mike… following you & implementing your guidance has allowed me to get healthy, shredded and in the best shape of my life at age 51! Sincerely, thank you!
I was so confused how to train with 14 hour intermittent fasting. Lot if mixed reviews that you should not strength train without meal or you should not do cardio and strength together. Your video cleared my head. Now I strength train and do incline walk in fasted state in morning followed by breathing exercises and then have my brunch. Your videos are motivating, right to the point, with simple yet consistent approach techniques that can be maintained. Thank you so much. I wish I was in states, have definetely become a member. May be in future 😊
Mashallah
Very motivating
I am trying to build my habit of working out back again and I find it so hard
Mashallah 🙌🏻
I love the idea of turning health into a lifestyle as I am bad in committing to a diet.. thank you for this 🙏🏻👌🏻
MashaAllah bro
Been following you for a while.
I need to work on getting 7 hrs of sleep. However, I reached my goal of walking a minimum of 10k steps daily after watching your other videos. It was quite a challenge but I made it worked. 15k is gonna be even more of a challenge 😅You are on point with the daily weigh-ins because I do that to monitor my weight progress, calories and food intake. I’m a newbie a tracking. If the number isn’t a desirable one, I let it go. That number isn’t everything. My official weigh-ins are every Friday. I have been doing great so far. Love your videos!! They’re very informative and feasible!!
Mashal😅 i agree with everything in this video but i got to get more steps in from 10k to 15k. Thank you
i watched the entire video and was about to skip the recipe stuff and only take the 15k steps rule and 20 mins cardio training but after the "ma sha allah" i got a weird foolow every step motivation so, Barak Allah my brother and ill be back in maybe a month to talk about my progress
I'm doing 15K steps a day unless I'm buried in work. Walking my dogs is what gets me out, I kinda don't have a choice there, but seeing the results makes me choose to make the walks longer every time. Many times I went out for a "10 minute walk" and ended up with 7K steps instead. The only problem is that a few cookies can undo all that effort, so you gotta be careful if you want to be in the cal deficit.
Great advice! Thanks for taking the time to make this video. If more people adopted some of these habits, the world would be a better place. Thanks again!
Mashala, thanks for laying all of this out so clearly!
MashaAllah
Mashala! Thanks for all the advice. When I first started dropping weight years ago it came from walking over 10,000 steps a day. I have switched to cycling daily since and the fat kinda stays around the same. I will see how your tips work out over the next month 💪🏿🏋🏿♂️🖖🏿
Love seeing the Aromat and Woolies food here🇿🇦
I tried a lot of diet and exercise before, never works
Until i do walking and protein diet. I already lose 60 pounds and feel great.
Easy 2 pounds per week.
Enjoy walking
MashaAllah really great info. Thank you for sharing and explaining.
Mike is the real deal. Genuinely cares and knows the exact strategy to win. I did his program and it was the one of best things I’ve ever done for my life. Just do it. 💪
He is right!! I did 10k walking and 1hr badminton almost everyday with 7hrs sleep, track nutrition/calories (often had cheat meals atleast once a week) All this for 3 months without worrying about following any strict regime and lost 12kgs🎉
Mashala, I’ve watched a bunch of interesting and informational videos on RUclips and I must complement you, this was one of the best. Thank you.
MashAllah! I didnt expect you to ask us to say that specific word that hahaha god bless you mike!!
Hey Mike, I am very glad I saw your videos about intermittent fasting and also the 5 ways to improve even better. I am Hercules and I am a Sheriff Officer in Australia. I play competitive tennis I''ve won a few tournaments but I am still on 95 kilograms of weight tha it is getting harder and harder to move and keep healthy and moving fast and strong. Also because of my job i require to be fast and strong. Also I am a second year Psych student which also let me to appreciate your research as a professional doctor. My goal is to improve even further in all my life commitments, the down side for me is that I will be 60 this year so I am in a hurry to apply your advise, for that advise I am thankful. Cheers mate.