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12 Golden Rules for Fat Loss

12 things you must do for weight loss and to continue losing weight.

When it comes to losing weight, any information that is truthful is helpful. Below you will find 12 golden rules for fat loss that you should know about and that will get you to your desired goal.

These won’t be any gimmicks, hacks, or one-time fat burner type of list – after all, losing weight cannot be accelerated, it takes dedication, hard work and consistency.

And how come we know these are golden rules for fat loss? Don’t take our word for it, but rather Thomas DeLauer’s.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

He is an expert on the subject and has managed to help thousands of clients to lose weight. And yes, most of these tips are related to nutrition, as this is the foundation and biggest ally when it comes to changing how your body looks and works.

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12 Golden Rules for Fat Loss

So here is a brief description of all 12 golden rules for fat loss from Thomas DeLauer.

1. Calorie Tracking

It is important to keep some sort of calorie tracking if you want to lose weight. DeLauer doesn’t do it meticulously every day but takes an overview over the course of a week.

On some days you might eat 3,000 calories and on another only 1,500. But you need to pay attention if, at the end of a week, you are still in a caloric deficit.

“Outside of scientific components, this just allows me to relax. I’m not bound to 2,500 calories per day.”

2. Increase Calories Only When Increasing Activity

DeLauer says that net-zero calorie at the end of the day is different depending on the level of activity you do. For example, if you eat 2,000 calories and burn 2,000 calories you are in a caloric maintenance and if someone else is also in a caloric maintenance but eats 4,000 calories and burns 4,000, the end result will not be exactly the same.

If you are cutting on your calories and decide to eat more because you feel cold, or the fat loss is not going as well as you hoped, or your energy in the gym has dipped, probably you need to eat more. When you do that, you must increase your activity to the same level.

Source: Natalie Hawthorne on Pexels

3. Caffeine as a Tool, Not as a Crutch

Caffeine is a powerful supplement and fat burner, but you have to learn how to use it effectively. Simply consume more caffeine during days you are going to be more active, and reduce the amount of coffee you drink during off days.

What Happens If You Quit Caffeine for 30 Days?

4. Fasted Exercise

Variety is king when it comes to building muscle and challenging your body. This can be helpful in burning fat as well.

DeLauer always finds a way to do some form of fasted exercise. Although you are not required to do fasted exercise or cardio to burn more fat, that is not what he is talking about, he advocates doing something different every once in a while to give your body a different stimulus.

5. Protein and Fats

Most of the protein you take should come from lean meats. The fats should be provided by an additional source.

9 Signs You Need to Eat More Fats

6. Libido as a Monitor for Calories

Although is somewhat subjective, DeLauer says he uses his libido to monitor for when he needs to increase calories.

“If I find that my libido is crashing, if I don’t have as much desire, if I feel run down and I’m not having some crazy outlier of stress, I know something’s up. Because most of the time, if I go and increase my calories and increase this reverse dieting that I have to do, suddenly [my libido] is back.”

7. Eat in a 12-Hour Window

Intermittent fasting is a potent weight loss strategy that an increasing number of people are doing and DeLauer is an advocate of it most of the time.

Although you might get good results from intermittent fasting, DeLauer discovered that having a 12-hour window to feed helps him stay lean. And every time he breaks that 12-hour window restriction, he notices water retention and he starts adding fat to his body.

Source: August de Richelieu on Pexels

8. Eating Only Protein

DeLauer would prefer to go a full day of eating only deli meat and protein instead of eating other stuff. This is his way of explaining how he prioritises protein over any other macro.

For example, if he is at the airport, he would go to a restaurant and ask for a side meal of chicken, or go to the groceries and buy only deli meat. “I would rather go a day eating very little and leaning into protein than eating garbage or anything that is not protein.”

For DeLauer, a low-quality protein would take priority over a moderate-quality fat or carb.

9. Breaks Between Meals

To keep losing weight and DeLauer’s non-negotiable in his list of 12 golden rules for fat loss is to not snack between meals. “Occasionally it happens,” he says, but if he eats a meal he tries not to snack anything until his next meal.

Why is that? “Because I want my insulin levels to be stable and low.”

10. Craving for Something Sweet

If you are craving for sweets, choose fruits as it usually solves the issue.

Can Fruit Make You Fat?

If you crave chocolate no matter what you do, DeLauer says it is better to opt for dark chocolate, usually above 85%. “I know the benefits of dark chocolate typically outweigh the sugar in small quantities.”

11. Walk as Much as Possible

Every opportunity you have to walk, do so. BOXROX covered earlier how you can get lean with walking, as this is the best exercise for fat loss by far.

How to Use Walking to Get Under 10% Body Fat

12. 1 Avocado Per Day

In DeLauer’s experience, an avocado keeps the stomach full, the fibre is delicious, the monosaturated fats are great for the circulatory system, immune system and heart. “I feel like I can’t lose with an avocado.”

Click on the video below to see his full explanation of the 12 golden rules for fat loss that helped him maintain a shredded physique through the years.

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Weight Loss Plateaus

Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

  1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
  2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
  3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
  4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
  5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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