➢🔔 Work w/me:
If you need to drop 20lbs by May, this is the smarter way to do it—by working with your biology, not against it 🔥
📅 Hack #1: Sync your deficit to your cycle
Train harder + push deficits in days 1–14, then recover + fuel more in days 15–28
⚖️ Hack #2: Smaller deficit = faster results
Forget extreme cuts—300 calories keeps hormones balanced and fat loss consistent
💧 Hack #3: It’s water, not fat
That scale spike before your period? Normal. Stay consistent and trust the process
🏋️♀️ Hack #4: Lift + walk, not endless cardio
3–4 workouts + daily steps = maximum fat loss without cortisol overload
🥚 Hack #5: Protein is non-negotiable
High protein protects muscle, boosts metabolism, and keeps you full
Get these 5 right, and fat loss becomes predictable, sustainable, and actually achievable 💪
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The information presented in this video is for educational purposes only. Dr. Mike Diamonds does not claim to diagnose, treat, cure, or prevent any disease. All health-related improvements shown or mentioned are based on individual experiences and should not be interpreted as typical or guaranteed outcomes. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medical treatment.
Any transformations presented in this video represent exceptional results. The average male client who starts with 17%+ body fat and completes our program loses 24lbs during their first 16 weeks. The average female client who starts with 17%+ body fat and completes our program loses 17.5lbs during their first 16 weeks. Results vary based on starting weight, commitment level, and individual circumstances. Individual results may be higher or lower than average.
Changes in health markers, such as blood pressure, blood sugar levels, cholesterol, testosterone levels, and resting heart rate, vary from person to person. These metrics are influenced by factors including genetics, nutrition, exercise adherence, sleep, and stress management.
source
Everybody should source better. Pepfame is how I did.
Excellent! Tape measure and how you feel…so smart for measuring progress. In just one month I usually feel stronger and you lose an inch. It’s so motivating.
How do I abet rid of this bloat?
Jokes on me my cycle has been irregular since I was in my teens got regular went irregular and now in my late 50 is regular lol – trying to get back on schedule and get my cravings down and IF together again
I am a 28 yr old woman. I am eating 1400-1500 kcal since past 1 month. Managed to loose 3 kgs. I was also gymming (cardio and resistance) walking 5k steps. My periods were slightly late and there is no bleeding at at all. I feel uneasy and the weight loss process eventually stopped for a few days.
Is it normal? What should I do
What if those kind of noodles are not easily accessible can you use protein noodles from chickpeas?
A video on fat loss and muscle gain with home workouts for PCOS women would be of great help.
I am wondering about rebounding( jumping on a trampoline) is just as good as walking
As our cardio?
From experience ~ I'd say yes however I would love to hear your take doc.
🙌🕊
66 almost 67 can't budge the scale walk every day fat even on back upper arms waist stomach past year it's hard and more tired to
I am 31 female , pure vegetarian
It's so hard I am 102 kg now , everytime I lose after few months gain it back
I was doing exactly what Dr Mike shared in this video. But couldn't lose 1/2 a pound. Also I had started feeling very low.That's when I got my blood work done and found out my iron and hemoglobin levels went drastically low because I am also breastfeeding and had stopped the iron supplements. When iron levels are so low body goes in conservation mode. Now I have started iron supplements and feeling much better. I hope this strategy works for me too when I start again. Right now I have taken a break from gym but still following the diet.
Can this video be altered for vegans?
40 year women suffering from severe hairfall, dark circles, belly fat and 4 hours of sleep in 24 hours. Despite of being active whole day and following calorie deficit, not loosing fat and not gaining health back. So please suggest supplements and diet for my type of women..
Thanks ❤❤
Can you replace beef and chicken into vegan options ?
What about the woman that is 58 and post menapause that can’t seem to loose the tummy fat?
What do you do if you’re on birth control and basically hoping between literal phase and menstrual phase…and on top of that what if you’re petite under 5”4 and your calorie maintenance is already very very low
what about if iam 52 years old? already in menopause
Question I have Hastimotos thyroidtis and I'm 57 years old. How can I get the weight off?. Fighting and Menupause 😮. Thanks a million
I’m 54, had a brain clot 6 years ago. I’m using blood pressure, blood thinners and cholesterol medication. I have noticed that I gained weight around my stomach now. What do you recommend me to do to reduce that belly fat?
Do you have a veg option
What about supplements? Do we need to add vitamins, pro or pre biotics, creatin….?
Question: those oz measurements for the meats, is that cooked or raw? Thanks!
Following this diet is only roughly 1900, and it below my calories I need to be in a modest deficit…how do I rectify that? I’m over 35 so I don’t want to be too drastic with my deficit as you’ve stated but it’s doesn’t make sense based on the diet recommended to follow. Appreciate the response in advance 🙏🏽
You recommend walking 15k steps per day. Can this include a light jog or 15k are in addition to it?
Thank you Doctor Mike! This was helpful.
It's very difficult for me to lose weight I eat 1400 calories and I m 4 11 height 80 kg of weight but not seeing any result help
Hello new follower here. Do you have by any chance a weekly meal plan that we can follow? I think I am struggling with the meals part and I’d like to dedicate a time for meal prep. I dont know how to and what to cook so i always end up getting food deliveries. 😌
Im in my mid 20s and have always felt my best and seen the best results when I'm in a deficit around 1200-1500 cal. I have tried what all the trends and experts say and stuck around 1700-1900 calories and nothing would budge, I kept putting on more muscle but my fat wasn't budging. I felt lethargic and inflamed. I have gone back to how my body responds best and have lost 6lbs of fat and put on another 4lb of muscle in just a few months. Why does a high "deficit" not work for me? I am pushing hard in my weight training 4-5x week, listening to my bodies stress etc, and doing cardio 4-5x week
Had a hysterectomy—everything gone but ovaries. No cycle. What am I supposed to do? Lmaooo
Just fast 24hr every other day for a week than eat once a day. For max efficiency, do 3 day fast then 5 days fast then 7! You will drop 20lbs in a month
One foot
I really wish you could give a vegetarian alternative because I don't eat meat 😢 and where do you buy these konjac noodles? Are they available in Emart? I know you're in Malaysia 🇲🇾 I'm across the pond in Sarawak but have never seen these noodles before. Instead of a Beef Bolognese could I do just veggies with green lentils instead?
The tacos 🌮 look amazing 😍😍 though, I'll sub the chicken with chickpeas ❤❤❤ I'm 48 in Full Menopause and need to lose around 4 stone 😭
this guy knows his perimenopausal stuff!!!!
I'm on the depo shot and my body is fighting with this birth control shot which is prone to putting weight on women. How do I navigate this barrier to success?
I’m 60 years old, vegetarian, in menopause and allergic to tofu. What substitute can I use for the protein using your recipes?
What if your body is already starving 215lb eating less than 1500. Not much protein, how do I start? Try eating more?
I am currently 290lbs, and 290g of protein is a ton of food…. i do prioritize protein and i get around 150-180 daily, but the body weight amount goodness!!! 😢idk doc.
17 Hack #1: Sync your deficit to your cycle Train harder + push deficits in days 1-14, then recover + fuel more in davs 15-28
At Hack #2: Smaller deficit = faster results
Forget extreme cuts-300 calories keeps hormones balanced and fat loss consistent
• Hack #3: It's water, not fat
That scale spike before your period? Normal.
Stay consistent and trust the process
wHack #4: Lift + walk, not endless cardio
3-4 workouts + daily steps = maximum fat loss
without cortisol overload
• Hack #5: Protein is non-negotiable
High protein protects muscle, boosts metabolism, and keeps you full
My concern is, I have endometriosis. The pain can knock me off my feet & really impacts my ability to workout for up to 2 weeks of every month. Would you have any suggestions on how best to work around this?
I am a 35 year old mom. I do exactly what this video says to do. I lost 30lbs. I locked in September 1st 2025. This is thee most sustainable way I have ever lost weight. I didn’t starve myself. All I did was stay consistent! If you want real results by a scale and track your food!!! I use the Ladder app for my weightlifting program. I only lift weights 3-4 times a week. I am WALKING my 10k steps every day! And I do yoga to improve my mobility In between strength training sessions.
Just do what this nice man says and you will see results! ❤M
I’m prediabetic so I need to lower my carbohydrate
I’ve been on it for months and I can’t seem to lose weight. Walking 13.000-15.000 steps per day. In a 500 calories deficit. The strength training has been difficult to maintain but I try to do at least Pilates and skating once to twice a week. I should see SOME progress. In 5 months time I lost 2 kg. One weekend of eating poorly and I’m back at my starting weight
Super frustrated