Lose 25 Pounds

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It’s finally springtime, and now is a good time to drop that extra weight you might have picked up over the winter! 

If you’re like most 50+ Guys, the thought of starting another weight loss project sounds like one of the least enjoyable things you can do.

But, cheer up!

Because, in this edition of the LenDentonThrive Letter, I’m going to show you the smarter, not harder way to lose 25 pounds and keep it off! All without the need for crazy, restrictive diets or grueling workouts.

Losing weight is never easy, but it shouldn’t be confusing. Today, I’ll share a straightforward, no-nonsense, science-based approach to help you lose weight and keep it off for the rest of your life. Ten years ago, I used this same approach to lose 70 pounds. And it’s still working for me today.

It can work for you too!

Excess weight is an energy imbalance issue. If you’re overweight, it’s because you consume more energy than your body needs. To lose weight, you must correct the energy imbalance. 

Three Simple Changes

Here are three simple, but impactful changes that will help you correct the energy imbalance and lose the weight:

1. Forget about diets. Most diets only last 3-4 months. Then, you tend to gain back all the weight you’ve lost (or even more).

Our brains hate diets and the sense of deprivation they create. Once deprivation sets in, our brains go to work to sabotage the source of the deprivation. As we restrict calories, our brains sense that drop in calories, then signal the body to compensate by increasing fat storage. 

Do this instead - make simple changes to your eating habits that you can maintain forever. Eat plenty of wholesome foods to fuel your metabolism while keeping deprivation at bay. Eat healthy while you avoid hunger. 

I identified and removed 6 foods from my daily diet that made all the difference for me. Once they were gone, I started to lose weight. Those six foods are:

• Sugar

• White flour

• White rice

• White potatoes

• Corn

• High-fructose corn syrup

I call these Red Zone foods. Learn more about my nutrition strategy here.

Remember: Your weight loss battle will be won in the kitchen, not the gym!

2. Don’t focus on heavy lifting. Lifting heavy weights is good for building muscle, but it's the slow way to lose weight.

Do this instead - focus initially on Zone 2 cardio - activities that elevate your heart rate to 60-75% of its max rate. This might include things like brisk walking or biking. Choose something you enjoy doing, and then do it daily.  Try to get 30 minutes or more per day. This is the fastest, most effective way to burn body fat. It will also jump-start your cardiovascular health!

I chose brisk walking and found it to be very effective for weight and fat loss. Your choice might differ. To help you decide on the best Zone 2 cardio for you, check out my 4PM Method. Later, after you’ve established your healthy eating and Zone-2 cardio daily habits, you can start adding strength training to your routine. 

3. Move more throughout the day. Our bodies are designed for movement. But, our modern lifestyles aren’t. Most of us don’t get adequate movement during our days to offset the amount of calories we consume, resulting in gradual and permanent weight gain. 

Our bodies consume calories in four different ways, as shown in the table below:

Table 1: Total Daily Energy Expenditure (TDEE)

The single largest expenditure (60%) of calories is our basal metabolic rate (BMR), which we have very little control over. Most people think that deliberate exercise (EET) has a big impact on our calorie expenditure. However, its real impact on calorie consumption is the smallest (only 5-15%). This is why I say that weight-lifting is good for building muscle, but not the best way to lose weight and body fat.

Do this instead - rather than focusing on intense exercise, move more throughout your day to increase your NEAT expenditure. Here are a few simple examples of what this looks like for me:

• I walk more

• I take the stairs whenever possible

• I prefer to take walking meetings and phone calls

• I move (walk) for 5 minutes every hour that I’m awake

• I park further out when shopping or dining out

• I use a standing desk 

Your NEAT activities might look different than mine. The key point is that all of these NEAT activities will increase your calorie expenditure throughout the day to help you lose weight.  You can learn more about how your metabolism affects your weight loss here.

Take Action

Here are three action steps you can take when you’re ready to lose weight the smarter, not harder way:

1. Exit the Red Zone - find and delete the six Red Zone foods listed above from your daily diet. Then, replace those foods with healthy alternatives like lean meats and fresh vegetables. And, avoid hunger to disconnect your brain’s anti-deprivation defenses.

2. Focus on Zone-2 Cardio instead of heavy lifting. Zone 2 cardio is the fastest way to eliminate excess body fat.

3. Move more to rev up your NEAT calorie burn. Increased movement throughout your day will burn hundreds of additional calories to support your weight loss.

By implementing these simple strategies, you’ll be able to lose weight, get fit, and stay fit without crazy diets or gruelling workouts. 

Welcome to the ThriveLife!

When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:

#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 a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just 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 which 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. Or, give them a free copy of my 6 Smart Moves ebook!

It might change their life!

(And remember, this works for Under-50 Guys, too!)

Thanks for reading this week.

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