If you’ve been wondering if you can really prevent diabesity by burning belly fat, the answer is YES. But few doctors can tell you how to do that successfully. Instead, they’ll focus on the same tired old advice — that you can eat the same foods, only less of them — that likely gave you your excess belly fat in the first place!
Did your doctor tell you that reducing your daily or weekly calorie intake (the calorie deficit theory of weight loss) will prevent diabesity by burning belly fat? How did that work out for you? Chances are, you lost weight quickly in the beginning. And then it slowed down — way down. As soon as you got tired of starving yourself and went back to your normal eating routine, you put the weight back on, plus a few more pounds for good measure.
Obviously, burning belly fat cannot be accomplished simply by slashing calories, yet this is the method most people use. Is it any wonder that diabesity has become a global health crisis, one that shows no signs of slowing down? But the news is not yet hopeless. When millions of people learn the secrets of burning belly fat safely and permanently, they can prevent or reverse diabesity and end this epidemic. Are you ready to learn these secrets?
Why you can prevent diabesity by burning belly fat
Just like doctors and other “experts” have long believed that a calorie is the same as every other calorie (the calorie deficit theory of weight loss), most people have believed belly fat is the same as any other kind of body fat. Research has proven, however, that belly fat is unique in its ability to harm your health.
Subcutaneous fat, the kind that lies just below the surface of your skin, may be aesthetically displeasing to you, but it is not that dangerous for your health. The same cannot be said for visceral fat (belly fat).
What is visceral fat?
Visceral body fat, sometimes called ‘hidden’ fat, is fat accumulated deep within the abdomen and around the organs, such as the liver and intestines. It constitutes approximately one-tenth of the total fat stored in the body. The function of visceral fat is to cushion these organs, but if excess levels are stored, it releases substances that trigger inflammation in the body.
Various studies have shown that visceral fat disrupts the hormones, which in turn affects the metabolism and appetite, brain function, and sleep. It has also been directly linked to abnormal cholesterol levels and insulin resistance. This means that having excess visceral fat puts you at risk for many serious conditions, such as heart disease and type 2 diabetes.
Causes of visceral fat
There are many causes of excess visceral belly fat.
- Genetics: Like many other qualities you possess, your visceral belly fat levels are influenced by genetics. You can be genetically predisposed to carrying more belly fat than someone else through no fault of your own.
- Hormones: Several hormones have shown a correlation with increased belly fat accumulation. If you are under prolonged stress, for example, elevated levels of the stress hormone cortisol could lead to excess belly fat accumulation. Estrogen is another hormone that affects belly fat. Women approaching menopause often have belly fat they have trouble losing. This is because declining estrogen levels signal the body to gain weight, primarily in the abdominal region.
- Insulin Resistance: Yep, visceral belly fat not only causes insulin resistance, but insulin resistance has also been correlated with the development of visceral belly fat. This is, in fact, the reason why obesity and diabetes are so interrelated that experts finally gave it a name — diabesity.
What is diabesity?
Diabesity is a new term that denotes the interrelationship between diabetes and obesity, specifically the impaired blood-sugar control resulting from insulin resistance or dysfunctional pancreatic beta cell function that is common in both conditions.
Doctors have long noticed a link between obesity and diabetes. But it took years before research revealed that it was more than a mere link. Indeed, there is a symbiosis between the two diseases; where there is one, the other is there, too, or is sure to follow.
Obesity is the single biggest risk factor for diabetes. In fact, the CDC estimates that a whopping 90 percent of those who are obese will go on to develop type 2 diabetes. (As mentioned earlier, studies show that visceral belly fat has been directly linked — is actually a symptom of — insulin resistance.) Meanwhile, more than 80 percent of diabetics are overweight or obese. It is a vicious circle that is impossible to escape without knowing the genesis of both diseases — and what to do about it.
Causes of diabesity
Obesity and type 2 diabetes are symptoms of hormonal dysfunction, the main one being insulin, which in turn is caused by a combination of factors. Some of these factors include genetics, poor-quality diet, environment, and lifestyle choices.
Eating a poor quality diet is probably the biggest cause of diabesity. When you routinely overload your body with starches, sugars, and processed foods, your pancreas works overtime to produce enough insulin to keep up with the need. Eating frequent starchy carbs ensures an almost constant flow of insulin into your bloodstream. Insulin is a fat-storage hormone. It tells your body to store fat, and it tells your metabolism not to burn fat. This, alone, can lead to increased belly fat.
But it’s even worse when your cells become resistant to insulin. You see, insulin’s most important role is to open the cell doors, allowing glucose to enter. Your cells need glucose for energy, but they can’t access it without insulin. This is the way it’s supposed to work: when you eat starches and sugars, your blood sugar levels rise. Your pancreas releases insulin, which travels through your bloodstream, unlocking the cell doors. Your cells absorb the excess glucose, and your blood sugar levels come down.
When you’ve been regularly eating the typical American diet of starchy carbs, processed foods, and sugars, however, your cells get used to the insulin. After all, it’s always there. They become numb to it, a condition called insulin resistance. They can’t open to let the glucose in. As a result, glucose and insulin stay in your bloodstream. They cause obesity, often leading to type 2 diabetes or diabesity. Diabesity causes many serious health problems.
Diabesity health complications
As diabesity affects almost every major organ system, its health implications are far-ranging. Some of the most common health complications of diabesity include:
- Cardiovascular disease
- Kidney disease
- Gallbladder issues
- Neuropathy (nerve damage)
- Diseases of the eyes, ie: cataracts; glaucoma; diabetic retinopathy
- Sleep apnea
These diseases take their toll on your health, your finances — even your life. Consider the diabetes portion of diabesity: Though the CDC lists diabetes as the seventh-leading cause of death in the US, a new study indicates that it is actually in third place, right behind heart disease and cancer.
Why the variance? Well…the CDC gets its data from death certificates, but that’s not a true picture of the problem when it comes to diabetes. You see, people with diabetes often have one or more additional conditions (comorbidities), such as heart disease or high blood pressure. When heart disease and diabetes are both listed on the death certificate, heart disease is often chosen as the main cause of death.
Prevent diabetes by burning belly fat? Yes, you can!!!
The good news is that you can prevent diabesity by burning belly fat. Here are four simple ways to start burning that belly fat today.
1. Eat Real Foods
We live in a processed-food society. A recent study showed that more than half of the calories Americans consume comes from super-processed foods, meaning that they are manufactured foods, no longer bearing a resemblance to the animal or plant sources from which they originated. These foods have been stripped of fiber and essential nutrients. They are filled with harmful chemicals and preservatives, and pesticides.
Here are some examples of super-processed foods:
- Breakfast cereals
- Snack bars
- Microwave Dinners
tips to help you eat real foods
Steer clear of the center aisles of the grocery store. The perimeter of the store is where you want to be. That’s where you’ll find fresh produce and meats. (You may also need to venture into the center aisle of the store to purchase frozen vegetables and fruits, which is perfectly okay for you to eat.)
Eat at home as often as possible. Though going out to eat is fun on occasion, restaurant foods are super-processed minefields. Unless you order a salad and a serving of lean meat, you can’t be sure what you’re really eating. (Even then, that’s debatable.) Did they make your food on-site, or was it premade at another facility? You don’t really know, and even if you ask the server, how can you be sure they’re telling you the truth? Purchasing your own food from the perimeter of the store and making it yourself at home is the healthiest way to go and the best method to prevent diabesity by burning belly fat.
Eat foods as close to their natural state as possible. Choose vegetables that you could have picked or animals that you could have hunted. For instance, fresh or frozen spinach or carrots are close to their natural state, as are fresh or frozen meats that have not been processed into another form, such as a stew. Here’s an easy way to tell if a food is in its natural state. Did the food have to go through a huge conversion process before reaching the grocery store shelves? Take bread, for instance, which is made from wheat. You can’t go into the wheat field, grab a stalk of wheat and start eating it. It has to be milled before being made into bread. Therefore, it is a highly processed product.
2. Eat fewer sugar and starchy carbohydrates
Eating a steady diet of sugar and starchy, refined carbohydrates causes a constant amount of insulin to be released into your bloodstream. As previously mentioned, insulin is a hormone that controls how much fat you burn and store. Too much insulin in your bloodstream prevents your body from burning belly fat, and too much belly fat has been shown to actually increase the amount of insulin the pancreas produces. It’s a vicious circle, but one that can be fixed once you learn how to prevent diabesity by burning belly fat.
tips to help you eat fewer sugar and starchy carbohydrates
Eat more nutrient-dense protein. Many studies have shown that sugar is as addictive as heroin or cocaine, which is why it is so hard for people to drop the sweet habit. However, research has shown that eating more protein sends signals to your short- and long-term satiety hormones. This not only fills you up fast and keeps you full longer, but it can also reduce or eliminate those pesky carbs and sugar cravings. For best results, opt for nutrient-dense protein sources, meaning more calories come from protein than from carbs or fiber. Some great choices include nonfat Greek yogurt, egg whites, lean meats, and salmon.
Fill up on non-starchy vegetables. Though all vegetables contain carbohydrates, non-starchy vegetables have a different effect on your metabolism than refined carbs. For instance, their fiber content slows down digestion, ensuring a slower release of sugar (glucose) into your bloodstream. This keeps your blood sugar levels from spiking, helping to prevent diabesity.
Replace sugar with healthy natural sweeteners. Thankfully, you don’t have to go without sweetness in your life. There are a few natural sweeteners — such as Stevia, Erythritol, and Xylitol — that you can freely use in place of sugar.
3. Eat more whole-food fats
Did you know that it’s not true that eating fat makes you fat? Research has shown that when you replace sugar and refined carbs with whole-food fats, your body starts to prefer burning fat for fuel. So…if your body needs more fuel, it will start burning belly fat and your other fat stores. And it all starts with eating healthy, whole-food fats.
tips to help you eat more whole-food fats
Eat 3-5 servings of whole-food fats per day. Eating a minimum of three servings of whole-food fats is a great way to start burning belly fat today. Some great whole-food fats include olives, cacao/cocoa, avocado, and coconut.
Eat at least 1 serving of whole-food fats with each meal. These fats are not only highly satiating but, like protein, they also help take away your sugar and carb cravings.
Take healthy advantage of whole-food fats. Though olive oil and other “healthy” oils are popular these days, they are not nearly as healthy as their whole-food versions. Whole foods have fiber, water, and other nutrients that work together at burning belly fat to prevent diabesity. Take advantage of its slimming properties.
4. Reduce Stress
Many studies have shown that the stress hormone cortisol contributes to the accumulation of belly fat. When you’re under prolonged stress, your adrenal gland releases more cortisol, which circulates in your bloodstream and causes increased belly fat. This is an easy problem to solve, but it takes a commitment to reduce stress in your life. Here are a few ways you can reduce stress:
- Take slow, deep breaths several times a day.
- Practice mindfulness meditation
- Meditate for 15-20 minutes a day.
- Take a yoga class.
- Join a hiking group.
- Take up a relaxing hobby, such as painting or boating.
To prevent diabesity by burning belly fat is a SANE thing to do, and it will make you feel so much better. So what are you waiting for?
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