6 Keys to Dropping Lbs

How big of an issue is weight gain?

Body Mass Index (BMI) is typically used to measure whether a person is overweight or obese. According to data from the 2018 National Health and Nutrition Examination survey nearly 30% of adults were classified as overweight (a BMI of 25-30) and 42% were designated as obese (a BMI of 30+).

Why are middle-aged dudes packing on the pounds?

The average American male gains one to two pounds per year during early middle age. There are several causes of this including:

• Declining metabolic rate (burning calories slower)

• Reduced physical activity

• Lower testosterone

• Lifestyle changes

• The return of the McRib.

Is it cool to carry some extra cushion for the pushin’?

As we age, gaining weight can lead to higher risks of chronic diseases like heart disease, diabetes, and some cancers. Whilst washboard abs aren’t necessary, it’s important to maintain a healthy weight to help reduce these risks and support overall health.

What are the benefits of becoming the real slim shady?

According to Dr. Andrew Huberman, losing weight and maintaining a healthy body weight not only will reduce the risk of the chronic diseases above but has countless other benefits including:

• Increased energy levels

• Improved stamina

• Enhanced mobility and physical function

  • Joint relief

  • Flexibility and balance

• Better sleep quality

• Improved mental and emotional health

• Better hormonal balance

• Enhanced cognitive function

• Social and emotional benefits

• Fitting into that suit from the frat formal senior year

The 6 fundamental components of weight loss

The ultimate goal here is not only to lose weight but to hold on to as much muscle as possible in order to avoid the dreaded melted stick of butter look. It’s possible to lose tons of fat, and muscle along with it, at a rapid pace. However, most would be none too pleased with the results compared to holding on to the majority of your muscle in the post-game.

For those of you that read the How to get Swole issue, many of these terms and principles should look familiar.

1) Calorie deficit

In order to lose fat you need to decrease the amount of calories coming in. A sweet spot to start a “cut” would be 15% of your maintenance calories. For example, if your maintenance calories are 3,000, a fat loss phase should start at around 2,500 calories. Then once you level-off (stop shedding pounds), subtract calories in increments of 100 or add in additional cardio sessions (or minutes) until you start to slowly lose weight again. Reducing calories being the better of the two options here if you are squeezed for time. That way you won’t have to reduce any time spent banging plates, which is how you will retain muscle.

Protein intake should be higher during a weight loss stage mainly to promote muscle preservation and increase satiety (protein makes you feel full). The recommended protein range sits between 0.9-1.3 grams per pound of body weight. Therefore, a 180lb man should take in a minimum of 162 grams of protein per day. Generally, the leaner you are, the higher the protein recommendation during a cut.

Rounding out your macros…

• Protein contains 4 calories per gram. If we go back to our example, let’s put our dude in a moderate range of protein at 1.1 grams per pound of body weight or 198 grams. Multiply 198g by 4 and you get 792 calories.

• Fat consists of 9 calories per gram. It should makeup 15-25% of your total calories. Looking at our example, we’ll take 2,500 and multiply by .20 and we get 500 calories. Divide by 9 and that’s 55 grams of fat.

• Carbohydrates carry 4 calories per gram, just like protein. Now, you’ll fill out the rest of your calories with Carbs. For our example guy, we’ll take 2,500 and subtract 792 (protein) and 500 (fat), leaving 1,208 calories or carbs. Divide by 4 and we get 302 grams of carbs.

• Fiber

  • Minimum for men is 25 grams

  • Recommended is 10-15 grams of fiber per 1,000 calories. So in our example this would be 31 grams of fiber per day. For more on the overall importance of fiber in you diet, please check out our gut health issue here.

If you have a fast moving morning and need a quick low(ish) calorie, high protein & fiber shake, check out my Instagram account here for my Berry Sanders Smoothie recipe.

Calorie and Macro Trackers

• There are a few great apps that do most of the work for you. One is called MyFitnessPal and another is called MyMacros+. I’ve been using MyMacros+ for about 10 years off and on when I’m serious about a transformation…it also has a function to keep track of your weigh-ins.

• One of these apps and a food scale is all you really need to get started…I use the Greater Goods Food Scale, it’s very low-cost and works great.

Consistency and adherence

Many health and fitness experts will point out that adherence, or sticking to a plan, is the top priority in a weight loss plan. In order to make it easier to stick to your weight loss plan, here are several recommendations…

Know your “why”

Author Simon Sinek emphasizes the importance of knowing your “why” because it serves as a foundational element that drives motivation, purpose, and fulfillment. Why do you want to lose weight?

Habit

Start slow and build from there. If you’re not currently training at all, start doing 10 lunges and 10 pushups before breakfast everyday and build from there. “Habits are the compound interest of self-improvement.” - James Clear

Convenience

When you set up a training routine, make sure it’s something that you can easily do. Also have a quick alternative workout in case your up late watching the Jets lose the night before because the NFL decided to put them on for 7 PRIME TIME GAMES THIS YEAR, WTF?!?

Personally, I hit the gym for about an hour on M, W, F, Sat & Sun mornings. But if I’m crunched for time, I have a quick 20-25 minute routine that I can pop through at home with kettlebells and a pull-up bar. 5 days training per week is certainly not needed for weight loss. You can get the majority of the results in 45-60 minutes, 2-3 sessions per week, hitting compound movements.

Set tangible, realistic goals

Have short-term and long-term goals for your weight loss. If you’re 200 bills and want to get down to 175 for Cousin Jimmy’s wedding to flash the new waist line at Aunt Tilly who always called you “husky”, then set a goal to not miss a workout and be at 195 in 2 weeks.

Gamify!

Grab a few buddies for a month-long weight loss challenge. Winner gets a hundo spot and a ribeye.

Food swaps

If you’re drinking a Gatorade at lunch and a Coke at dinner, swap them out for their Zero calorie family members. This will save you a few hundred calories off the bat…try the A&W Root Beer Zero, game changer.

I know artificial sweeteners have been demonized on social media to get clicks & views. If you’re worried about them, please check out Dr. Layne Norton’s analysis here.

Regular training

You’re energy levels will be lower during a cut. However, you should train as if you are trying to add muscle. Outside of an addition of a bit of cardio, you should train and lift exactly the same as you would if you we’re trying to max your gains. This will aide in retaining the most muscle possible during your cut.

You don’t have to do cardio to trim fat but it can be a useful tool. If you don’t enjoy cardio, think about counting your steps with a fitness tracker. Any where from 3,000 - 17,000 steps per day can be a good goal, depending on your current fitness level. Don’t like steppin’?…get a bike! Start slow and build from there.

There are a bunch fitness acronyms we could throw out here as to how calories are burned throughout the day outside of exercise, like NEAT and BMR, but I don’t want to lull you into a coma. Bottom line is your exercise routine is there to compliment your calorie deficit, it’s not the main component of fat loss.

Sleep and recovery

The importance of quality sleep for recovery is often underestimated. Fitness expert Menno Henselmans points to a randomized control trial (the gold standard of research studies) that found sleeping 5 instead of 7.5 hours reduces fat loss by over 50%. 7-9 hours of sleep per night is optimal.

If you missed our issue on sleep, please check it out here.

Hydration

Staying hydrated is important any time but especially during a weight loss phase. It will help you feel fuller, boost your metabolism, improve energy levels, and supports many other important bodily functions. The National Academy of Medicine recommends consuming 104oz of liquids for the average adult male.

Stress Management

Managing stress is essential while slimming down because high stress levels can increase cortisol. This can lead to emotional eating and disrupted sleep. Keeping stress in check helps maintain motivation and consistency, crucial for successful weight loss. Starting a mindfulness practice that works for you can be a big factor in lowering stress.

Results

Research shows that targeting 0.5-1% body weight loss per week during a cut is optimal in order to maintain a maximum amount of muscle. Drawing on sound research, a 180-pound man aiming to maximize fat loss during a cut phase should aim to lose approximately 0.9 to 1.8 pounds per week. This slower approach helps maintain muscle whilst shedding the pudge.

*non-pro pro tip: weigh yourself first thing in the morning after you use the bathroom for consistency of conditions

What supplements are best for weight loss?

The same supps we mentioned in our Swole issue will work great for getting shredded.

• Protein powder

• Creatine Monohydrate

• Multivitamin

• Caffeine/Pre-workout

For further detail on these supps please check out the Swole issue here in case you missed it.

Remember to take it slow as you implement any new protocols. Sure, you could be super aggressive with a diet, cutting calories down to 1,200 per day and lose 10 pounds in 2 weeks. But a) that would be a shit two weeks, 2) that wouldn’t be sustainable and c) that wouldn’t produce the muscle retaining results we’re looking for.

I believe the methods and protocols above are the foundation for a balanced weight loss phase that will leave you happy, healthy and more likely to go at it again if you happen to revisit love handle lane.

Check out my Instagram DK Does Midlife for a free sleep checklist

If you’re a Spotify customer and would like to explore this topic further, please check out Dr. Andy Galpin’s appearance on the the Huberman Lab podcast available here.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you would like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.