The Simplest Way For Women to Lose Fat

Summary

Dr. Mike Diamonds presents three habits for women seeking fat loss: walking more, prioritizing protein, and improving sleep and stress management. He argues these habits are easier to sustain than crash dieting or frequent intense cardio.

1. Build up to 15,000 steps a day

Start with 10,000 steps if 15,000 feels unrealistic, then gradually increase. To fit more walking into the day, he suggests taking short breaks during work, walking after meals, using a walking pad, walking to the gym, or taking an evening walk with family.

He estimates that 10 minutes of walking is roughly 1,000 steps and recommends using a step-tracking app as a reminder. He favors walking over running or high-intensity cardio, arguing that it is easier to fit into the day and causes less of a cortisol response. He also recommends walking after meals to support blood-sugar management.

2. Make protein a priority

He suggests aiming for about 1 gram of protein per pound of body weight, with 40 grams per meal as an example.

His mnemonic, “2-6-8-10 equals 50,” refers to approximate portions that provide around 50 grams of protein:

• 2 scoops of whey
• 6 oz cooked chicken
• 8 oz cooked lean steak
• 10 oz fish

He also mentions salmon, mackerel, and sardines. He recommends adding vegetables and pairing protein with foods such as oats, Greek yogurt, potatoes, rice, or salads.

He says protein can help with fullness and muscle maintenance. The suggested meal target and portion mnemonic are not perfectly consistent, so treat the amounts as rough examples.

3. Set up a sleep routine and manage stress

Set a bedtime reminder and work backward from the time you want to sleep. His example routine includes:

• Stopping caffeine 10 hours before bed
• Finishing meals 3 hours before bed
• Stopping liquids 2 hours before bed
• Beginning to wind down 1 hour before bed

He also recommends reducing screen exposure, avoiding stressful activities before bed, and charging your phone outside the bedroom.

For acute stress, he suggests 4-7-8 breathing: inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.

These are the presenter’s recommendations and explanations from the video; the subtitles do not provide specific research citations.

Presenter/source: Dr. Mike Diamonds; Sculpt by Science Tool mentioned: Pedometer++ app