Faster Fat Loss

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Welcome to the LenDentonThrive Letter!

If you’re a busy 50+ guy who’s ever struggled to lose weight and body fat, then this week’s edition of the Letter is for you! Today, I’ll show you the two key pieces that helped me solve my own fat loss puzzle for good. And, they can do the same for you!

Let’s jump in.

America’s Fat Problem

You probably already know that American men are experiencing increasing rates of being overweight or obese. This is especially true for guys over age 50, where more than 70% have BMIs (Body Mass Indexes) measuring over 25. (Note that a BMI between 25 and 29.9 is considered overweight and a BMI greater than 30 is considered obese.) And, these rates are going up, not down!

This increased body weight and excess body fat is not just a cosmetic issue. It has serious medical implications as well. Excess body fat, and especially visceral fat (the fat that accumulates around the waist, also known as belly fat) has been linked to several serious chronic diseases such as:

• Diabetes

• Cardiovascular disease

• Cancer 

• Dementia

It’s not surprising that excess belly fat is associated with an overall higher risk of early death. For more details about the dangers of excess belly fat, read here.

How Fat Works

Fat accumulates in our bodies as a result of an energy imbalance. When we consume more energy (through food calories) than we burn through physical activities and metabolism, our bodies store the excess energy we consume as fat. If we sustain that energy imbalance over time, the stored fat accumulates and begins to affect our bodies' normal functions. This leads to the diseases mentioned above.

Many Remedies But Few Solutions

Weight and fat loss in the USA is BIG business! According to MarketResearch.com, the US weight loss market in 2024 will rise to $90 billion! This number covers a wide range of products and services, including the recently introduced GLP-1 weight loss drugs such as Wegovy and Ozempic. 

Despite the record amount of money being spent on weight and fat loss remedies, most guys still haven’t found a way to solve the puzzle in a practical and sustainable way. Consider the top three approaches to weight and fat loss:

• Weight loss drugs are expensive and have significant side effects that reduce their utility. There is still much to be learned about these drugs.

• Restrictive diets are hard to maintain permanently. One reason is that long-term calorie restriction tends to trigger an anti-deprivation response in our brains. Our autonomic operating system hates deprivation and actively works to sabotage the source of the deprivation (the diet)! This is why most diets fail over time!

• Rigorous workouts increase calorie burn rates which can help to reduce weight. However, workouts have limited success unless they are coupled with nutritional changes that reduce calorie consumption. And, most guys are not able to maintain rigorous workout routines for very long. Health club industry statistics show that 50% of new memberships terminate within 6 months. 

Solving the Weight and Fat-Loss Puzzle 

I have a simple, yet effective approach to help you solve your fat loss puzzle. This two-step approach doesn’t rely on restrictive diets or grueling workouts. Best of all, it’s science-based and battle-tested!

To lose weight and fat, you need to reverse the energy imbalance that created the problem in the first place. To do this, you need to create a calorie deficit that does not trigger your brain’s deprivation defenses. My approach allows you to develop a sustainable calorie deficit without hunger by engaging in two complementary processes:

1. Reduced fat accumulation through improved nutrition.

2. Increased fat burn through Zone 2 Cardio.

These two actions are shown in Figure 1 below. Let’s take a closer look at each one.

Reducing Fat Accumulation Through Nutrition

The key to long-term fat reduction is improving your daily nutrition practices. Rather than relying on calorie-restrictive diets, we’ll focus on replacing calorie-dense foods with more nutrient-dense, protein-rich foods. This reduces hunger while helping you reduce fat. I call this Eating Smarter, and you can read an in-depth article about it here. 

This works because certain foods affect fat accumulation more than others. Foods with a high glycemic index (GI) cause greater fat accumulation than foods with lower GIs. (Note: GI is a measure of how quickly the body converts food to glucose within one hour. You can learn more about the Glycemic Index here.) High GI foods spike glucose levels in your bloodstream, causing your body to store excess energy as fat. To reduce this accelerated fat storage process, eliminate high-GI foods from your daily nutrition, replacing them with lower-GI options.

I’ve identified seven foods that fall into this high GI category, which I call Red Zone foods. They are:

• Sugar

• White flour

• White rice

• White potatoes

• Corn

• High fructose corn syrup

• Highly processed foods

Replacing these foods with less-glucose-intensive foods like lean meats and vegetables will allow you to reduce fat accumulation without hunger or feelings of deprivation. 

Increased Fat Burn

Regularly performing Zone 2 Cardio exercise (where your heart rate is 60-70% of your max heart rate) is the best way to burn the fat that’s already stored in your body. When you perform Zone 2 cardio, your body draws the energy it needs almost exclusively from your stored fat deposits. This will systematically reduce your fat stores faster than other forms of exercise. 

If you exercise at a higher intensity, your body demands more energy than you can produce from fat stores alone. Therefore, your body will break down glycogen stored in your muscle tissue to provide the extra energy needed. 

Zone 2 is relatively easy to achieve. Most guys can reach Zone 2 heart rates simply by walking briskly!  And, you can amplify the effectiveness of your Zone 2 cardio even more if you do it in a fasted state (meaning before consuming calories through food or drink). This will enable you to burn stored fat even more effectively. Watch this for more details on the science behind this power tip!

To summarize, these two keys are the secret to solving your weight and fat loss puzzle:

• Eliminate high-GI foods from your diet to reduce your fat accumulation.

• Perform fasting Zone 2 cardio to burn your existing fat stores more quickly.

Solving My Fat Loss Puzzle

I believe in the power of this two-step approach for solving the fat loss puzzle. 

Ten years ago, I used this process to lose 70 pounds in only 7 months! I’m still using the same process today to maintain my goal weight.

If you’re a 50+ guy who needs to lose weight and body fat, I recommend that you give this two-step process a try. 

 Smarter, not harder.

When you’re ready to begin your transformation, here are three ways I can help…

#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!

#2 - For the Do-It-Yourself approach to the ThriveLife, you can download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife click the button below.

#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process that includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.

Do You Know Somebody?

Do you know a 50+ Guy who’s struggling with their weight and fitness? Please consider sharing this information with them. Just forward your copy of this email to them. It might change their life!

(Or…give them a copy of my new ebook!!!)

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