Bodybuilding legend Lee Labrada has a crafty trick to help you save your diet. He took to a YouTube video on Feb. 18, 2026, to break down his 10-minute rule that stops overeating.
Throughout the 1980s and early 90s, Lee Labrada was a mainstay of the Men’s Open class. He was outsized by more than 50 pounds by some competitors, but it didn’t prevent him from finding success onstage. His aesthetics, shape, and masterful posing routines set the bar high for his rivals.
Beyond the stage, Labrada showcases incredible longevity. He’s held on to his condition for over three decades, still boasting shredded quads at 65 in retirement. His son, Hunter Labrada, took the bodybuilding torch and ran with it. He’s become a top-tier Men’s Open competitor today. In between mentoring his son, Labrada outlined a method he used to keep his diet under control.
Lee Labrada’s 10-Minute Rule That Stops Overeating
In the video, Labrada broke down his 10-minute rule to halt overeating in its tracks. Temptation triggers are real, and Labrada combats them with low-calorie options like a glass of water with psyllium seeds or a small salad. These options take less than 10 minutes to prepare.
“I am going to show you how to save your diet in 10 minutes. You can literally save your diet by keeping this 10-minute rule in mind. So let’s say you’re on a diet, you’re scheduled to eat at certain intervals, and you’re not scheduled to eat for another 45 minutes, but you are just ravenous. You’re getting really, really hungry. Well, something that will help to save your diet is just take 10 minutes to slow down.”
“Have a big glass of water, have something that is filling but low-calorie. I personally like psyllium seed mixed with water or a small salad, something that will just take up some space in your stomach. It takes no more than 10 minutes to do that. It will help to keep you satisfied until it’s time to eat your next meal.”
Another application of his 10-minute rule is to stop eating food right before you’re finishing the meal. Labrada says to step away from the table for 10 minutes, which gives the stomach time to adjust to the food intake.
“Here’s another application: a different application of the 10-minute rule, as I call it. So, let’s say that, again, you’re on the diet, and you’re getting into the meal, you’re eating the meal, and you’re eating rather quickly because again, you’re hungry, slow it down.
As you’re finishing your meal, stop. Before you finish all the food on the plate, just stop. Just push back from the table for, you guessed it, 10 minutes.”
He adds that this strategy can help individuals feel more satiated after eating.
“What this does is it allows your stomach time to adjust to the food that you have consumed and sends the satiety signal to your brain. After 10 minutes, then finish your meal, and I think that you’re going to feel more satiated and full,” Lee Labrada said.
Labrada is laying out how anyone can improve their body composition in 2026. He shared six simple tips that can help control cortisol and reduce belly fat. These included resistance training, clean dieting, better sleep, supplements, avoiding caffeine, and stress management.
Labrada remains one of the most respected bodybuilding veterans in the sport. He credits his 10-minute rule as an effective method for helping him avoid overeating.
RELATED: Lee Labrada and Expert Share Elbow Pain-Free Tricep Training Tips and Variations for Maximum Growth
Watch the full video from the LeanBodyOfficial YouTube channel below:
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