Thomas DeLauer has become a prominent figure in the health and wellness space, particularly known for his expertise in diet, nutrition, and mindset. With a significant online presence, including a YouTube channel boasting millions of viewers, DeLauer translates his personal health transformation experiences into actionable steps for his dedicated community. His journey, marked by a 100-pound weight loss, has equipped him with unique insights into helping others optimize their lives through fitness, nutrition, and mindset. This article delves into DeLauer's weight loss tips, exploring his approach to diet, exercise, and mental well-being, drawing from his personal experiences and professional insights.
DeLauer's Personal Transformation: A Foundation for His Philosophy
DeLauer's journey began with his own struggles with weight. He describes himself as an athletic, skinny kid who faced teasing about his weight. In response, he bulked up by lifting weights and consuming large quantities of food, without considering the adoption of healthy habits. As he navigated the pressures of work and life, DeLauer's weight gradually increased until he reached 290 pounds. A pivotal moment occurred when a friend pointed out that DeLauer was not setting healthy boundaries for himself. This conversation prompted a period of self-reflection, leading him to realize he was neglecting his own needs and becoming overwhelmed. This realization became a turning point, motivating him to reevaluate his habits and prioritize self-care, understanding that "you have to put your oxygen mask on yourself first before you can help other people."
The Importance of Mindset and Self-Reflection
DeLauer emphasizes the critical role of mindset in any weight loss journey. He believes that understanding the reasons behind initial weight gain is essential for determining the most effective approach to weight loss. "There are things that are going to resonate with you mentally more than others," he states, highlighting the importance of finding a personalized strategy. Self-reflection can also help individuals decide whether they genuinely want to lose weight. His approach to mindset is inspiring, and his capacity to evolve his views over time is admirable. Admitting that you have changed your mind - particularly when you have a large, engaged audience - is no easy feat.
Dietary Strategies and the Keto Diet
Thomas DeLauer initially gained recognition as a strong proponent of the low-carb, ketogenic diet. Discovering the low-carb, high-fat keto diet through his work in the healthcare industry was a lightbulb moment. He dropped 100 pounds, and today he helps others incorporate keto into their own wellness journeys through his popular YouTube channel and as a nutrition coach. For those new to the keto diet, DeLauer simplifies the process by focusing on the 2:1 golden ratio. This ratio refers to the balance of fats to carbohydrates and protein, which is crucial for achieving and maintaining ketosis.
Intermittent Fasting and Keto
DeLauer also integrates intermittent fasting (IF) with the keto diet, noting that the two practices work synergistically to burn fat. He acknowledges that fasting can be challenging initially but suggests that being in ketosis can make it easier by reducing cravings. Thomas tailored an intermittent fasting (IF) routine that enabled me to more burn fat and optimize my gut-brain connection. I was following a ketogenic diet for nearly a year, but wasn’t realizing all the benefits until making a few small food and timing adjustments.
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Practical Keto Tips
DeLauer offers several practical tips for those following a ketogenic diet:
- Keto-Friendly Coffee: He recommends enjoying a keto-friendly coffee in place of breakfast a few times a week to kickstart the digestive system and metabolism.
- Stocking Up on Keto Essentials: Keeping the kitchen stocked with keto-compliant foods is essential. DeLauer advises not to be afraid of convenience foods that are healthy, as long as you do your due diligence, noting to check the label and skip things that include soybean oil.
- Managing the Keto Flu: To combat symptoms like headaches, G.I. distress, or muscle cramps, DeLauer suggests adding a sprinkle of salt to your water to stay hydrated.
- Embracing Sardines: DeLauer considers sardines the "perfect keto food."
- Choosing the Right Oils: He advises against heating olive oil due to its low smoke point, recommending high-quality oils for cooking.
- Dairy Selection: When incorporating dairy, DeLauer recommends opting for high-quality, grass-fed dairy products in moderation. He suggests that the longer a cheese is aged, the better, because that means less lactose. He notes that parmesan is a good option because it’s usually aged for 12 months.
The Power of Walking for Weight Loss and Overall Health
While DeLauer acknowledges the importance of diet in his weight loss journey, he also emphasizes the role of walking as an instrumental workout. "I walked. Doesn't mean I didn't lift, doesn't mean I didn't run. Doesn't mean I didn't do other things.
According to Thomas, walking is great for more than just weight loss. Thomas brings up a study proving that obesity is on the rise. "It demonstrated that by the year 2031, out of two people are going to be obese, and one out of every four people are going to be severely obese. That is flipping scary, okay?
Benefits of Walking
- Improved Mortality Rates: A large cohort study published in Lancet "that took a look at 15 individualized cohort studies, and it divided people into four simple categories. "There was a dose-dependent relationship between how much people walked and their all-cause mortality," he reveals. "People who walked 5,800 steps per day were 40% less likely to die than people who walked 3,500 steps per day. People who walked 7,800 steps per day were 45% less likely to die and less risk of all-cause mortality. This isn't just to scare you. It's to really demonstrate that the simplest thing we can do is just walk from a metabolic side of things.
- Muscle Engagement: Walking involves the use of large muscle groups, such as the glutes, quads, and hamstrings. The simple contraction of these muscles sucks glucose out of the bloodstream without insulin even being required, meaning that's giving the pancreas a break from having to pump out insulin while the cells in your legs are sucking glucose outta the bloodstream.
- Accessibility: "It's a lot easier to get someone to walk than it is to get them to start resistance training. He adds that another study "demonstrated if you just increase your step count 1000 steps from where you are right now, per day, you have a 12% less risk of mortality, 12% less chance of dying if you take the number of steps you're walking today and increase that by a thousand. Now, there is a caveat. The upper end is like 17,000 after that point.
- Fat Burning: While running may burn more calories, walking burns a higher percentage of fat, especially during longer, low-intensity sessions. So that means the longer that you walk at a low intensity, the more fat you are utilizing and less carbohydrates and other fuel you're utilizing.
- Muscle Sparing: Walking is muscle sparing. "But the lion's share of our caloric burn should come from simple walking and moving. It's going to be very muscle sparing. It's gonna improve what's called angiogenesis. It's gonna improve it.
- Electrolyte Balance: When walking, it's essential to stay hydrated and maintain electrolyte balance. He also recommends electrolyte-enhanced water. "If you're going for a walk fasted, maybe you're not eating something. That's what I typically do. I'll just sip on some Element while I'm walking, and it almost feels like I'm drinking something I shouldn't be drinking it. It feels really good. It doesn't have any artificial sweeteners, so it doesn't have any of the nasty stuff.
- Joint-Friendly: Walking is a non-concussive exercise that is gentle on the joints. "It does not beat up your joints the way other things do. Do not get me wrong. I love hard things. I sprint a lot. I do intense cardio a lot. I do metcons.
- Integration with Daily Life: Walking can be easily integrated into daily routines, allowing individuals to combine exercise with other activities. "If we are segmenting our workout life and our regular life a bunch, then we don't get that because then we're compartmentalizing," he says. "We're having to spend all this extra time walking, allowing us to get it all done in one simple place. Go out for a walk. Take your phone calls on a walk. Go out for a walk. Take your dogs for a walk. Go out for a walk. "Whatever you need to do, you can get your sunlight. You can get your low light gazing, which affects your sleep. You can get the metabolic effect, you can get the fat burning effect, you can get the glucose modulation effect, and you can get the angiogenesis effect that's probably gonna make you stronger in their weight room as well," he concludes.
Client Success Stories
Thomas DeLauer's impact extends beyond his online presence, as evidenced by numerous client testimonials. Clients praise his ability to provide personalized coaching, insightful nutritional guidance, and effective workout tips. Here are a few examples:
- Ross Butler (Actor on Netflix): "I saw significant change in my body within a month of working with Thomas and he had changed the way I look at food for the rest of my life. His dedication to being as educated and up to date on diet and the body made me trust in his system and gave me incredible results. I'm now in the shape I've always wished I could be in and it's all thanks to the plan Thomas set!"
- Robert Harmon (Firefighter): "I had completely let myself go and ballooned to 312lbs with a body fat of over 35%. As a firefighter by profession my weight began to take a heavy toll on my job performance… I decided it was time to get professional help and reached out to Thomas… I immediately began to see immediate improvements in not only my appearance but in my energy levels and mood, and my joints felt like i was 20 years younger! I am still following Thomas's plan and I am currently weighing 229lbs with a bodyfat of 11%."
- Steve Del Savio (Hoboken N.J.): "By following Thomas' recommendations I began to see the extra weight fall off… My blood work has come back excellent, I'm in the best shape of my life (better than when I was playing division 1 baseball in college), I'm super happy with my physique and overall have so much more energy than I ever could have imagined."
These testimonials highlight DeLauer's commitment to helping individuals achieve their health and fitness goals through personalized plans and continuous support.
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Integrated Optimization: The Guiding Ethos
Thomas DeLauer's approach to weight loss and overall well-being is driven by a guiding ethos of integrated optimization. He believes that by optimizing fitness, nutrition, and mindset, individuals can unlock their full potential and improve their overall quality of life. As a father and husband (2 young children), Thomas’ motivation lies in helping people become better not just for themselves, but for their families. This holistic approach emphasizes the interconnectedness of physical and mental health, encouraging individuals to adopt sustainable habits that promote long-term well-being.
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