7 Amazing Ways to Prevent Diabesity While Burning Fat
Diabesity – a new term that describes the coexistence of physiological mechanisms linking obesity and type 2 diabetes, such as insulin resistance, elevated blood glucose and/or insulin levels — has become a public health crisis. This makes finding a healthy, sustainable way to lose weight essential for many of us. But if you’re like most people who struggle with weight problems, you’ve already tried losing weight and keeping it off. Many times. With nothing to show for it but wasted time, effort, and heartache. You’re probably wondering, at this point, if it is really possible for you to prevent diabesity while burning fat.
The answer is a resounding YES.
Prevent diabesity while burning fat: How did weight become such a big problem?
Just a few short decades ago, there were no discussions about how to prevent diabesity while burning fat. There was no diabesity. Obesity and type 2 diabetes weren’t much of a problem, either. Then something changed.
The National Institutes of Health lists the following reasons for obesity in the US:
- Sleep habits
- Eating habits
- Physical inactivity
- Medical conditions
- Access to healthy foods, and safe places for physical activity
Although all of these items are factors in obesity, the biggest influence has been a shift toward poor-quality, inSANE dietary habits, starting roughly in the mid-70s.
Factors in poor quality dietary habits
Many factors spurred obesity and the current diabesity epidemic. They are also responsible for the weight you’ve struggled with for many years, as well. Here are just a few of them:
Though sugar has been around for a long time, and your grandmother used it to sweeten her homemade pies and other yummy treats, sugar was never consumed regularly as it is today. Instead, it was considered a delicacy to be enjoyed as an occasional treat.
Today, however, people are consuming sugar in vast quantities. How much sugar do people consume? Depending on which statistic you read, the average American consumes nearly 152 pounds of sugar per year. That’s a whopping 6 cups of sugar a week.
And it’s not just that people are eating more sweet foods; rather, the majority of processed foods have added sugar, even foods that are not sweet.
But what is the biggest source of added sugar in our diets? If you guessed “soft drinks,” you’re correct. Studies show that 33 percent of the added sugar in the average American’s diet comes from soft drinks. That’s not surprising considering that this is one of the industries that has super-sized their offerings. So…if you drink a 20-ounce bottle of soda, you’ll not only get a tasty beverage, but you will also consume 15 to 18 inflammation-causing, setpoint weight-raising teaspoons of sugar. (More on setpoint weight later.)
Processed food consumption
As Americans have become busier, their processed food consumption has increased. The processed food industry also responded by becoming more technologically savvy and more efficient in how they processed food. They found out how to create ultra-processed food, which strips the nutrients, fiber, and protein from foods. It also adds more sugar, fat, and carbohydrates to the mix.
How much ultra-processed foods do we eat?
A study published in Population Health Metrics revealed some disturbing findings:
- The average American gets one-half of their calories from ultra-processed foods.
- Less than one-third of their calories came from unprocessed or minimally processed foods, such as beans, pasta, and vegetables.
The majority of most Americans’ diets, therefore, are super-processed. As a result, most people are getting inadequate nutrition, and their body fat and health is reflecting that.
Given these findings, it is not hard to understand why diabesity has become an epidemic. Preventing diabesity while burning fat is a SANE goal, one that will help prevent many of the health problems associated with obesity.
Health complications of obesity
Obesity increases the risk of many serious medical conditions, including:
- Cardiovascular disease
- High blood pressure
- Some cancers
- Gallbladder disease
- Sleep apnea
- Type 2 diabetes
Because obesity and type 2 diabetes are symptoms of the same metabolic disorder – the body’s inability to properly use insulin – obesity is the number one risk factor for type 2 diabetes. This diabesity puts you at risk for even more serious health problems. Along with the above illnesses, diabesity increases your risk for:
- Kidney disease
- Limb amputation
- Neuropathy (nerve damage)
How Extensive is the Problem?
For the past four decades, the rates of obesity and type 2 diabetes have been growing together at an astronomical rate. These two conditions are so intertwined that it’s hard to know which came first – obesity or type 2 diabetes.
But there is no doubt that working on lowering the rate of obesity is the best way to handle this problem. If we don’t do something about this, diabesity will become an even bigger epidemic. Consider these overweight and obesity statistics:
- Over one in three American adults and more than one in six children (ages 6-19) is obese. (Source: State of Obesity)
- More than 70 percent of American Adults are overweight or obese. (Source: National Institutes of Health)
You can prevent diabesity while burning fat
It’s not as hard as you might think to prevent diabesity while burning fat. It doesn’t take any complicated diet and exercise program. You don’t need to count calories or starve yourself, or workout out for hours in the gym. In fact, those methods actually work against your efforts to prevent diabesity while burning fat.
There is a much SANEr way.
The SANE way to prevent diabesity while burning fat
SANE has been tested in over 13,000 clinical trials to be the best way to burn fat permanently. It focuses on the root cause of your weight gain – your setpoint weight – not just the symptoms.
want to Prevent diabesity while burning fat? Lower the setpoint weight
Have you ever noticed that no matter how many pounds you lose on whatever diet you try, you always seem to go back to the same weight you started at? (Well, usually you gain more than you started with, more about that later.)
That weight, the one you’ve tried so long to shed, is your setpoint weight. This is the amount of fat your body has decided you need to stay alive, and it just doesn’t come up with this amount willy-nilly. The hormones in your brain, gut, and fat send signals to your metabolism to either burn or store fat.
The communication between these hormones is constant and designed to keep you alive. It makes sense, then, that if you cut your calories, your cells panic. They believe you’re starving, and they need to save their (your) life. The first thing that happens will probably be hunger or maybe weakness or food cravings.
If you ignore those signals, your body takes more drastic measures. It slows your metabolism to conserve energy. All your efforts at cutting calories by this much because it will make you lose this much by the end of this week – according to the calorie deficit theory – is this much hogwash. Your body doesn’t work by that mathematical theory.
Cutting calories drastically does NOT lead to burning fat
The calorie-deficit theory of weight loss has been proven incorrect by many studies. Oh, calories are a measure of energy, and having less of them than your body needs is the way to burn fat. However, the calorie-deficit theory of weight loss treats all calories the same. In other words, if you eat a piece of cake and a piece of steak – each having the same amount of calories – your body treats these calories the same way.
So using this logic, it’s okay to eat anything you want as long as you stay within your calorie limit. Nothing could be further from the truth. In fact, your body metabolizes each macronutrient differently. For instance, your body turns carbohydrates into fat super-easily, but it is not that easy to do the same thing with protein. Plus, your body burns more calories digesting protein than it does any other macronutrient. So lumping all calories into the same category is ludicrous.
Back to Hormones…
Anyway, your body is designed to keep your fat at a healthy level. But if you eat a steady diet of low-quality, inSANE foods, such as sugars and processed foods, your body doesn’t work the way it should. Your hormones send incorrect signals to each other. To keep you safe and alive, they err on the side of too much fat.
You will be stuck at this setpoint weight and not be able to prevent diabesity while burning fat – until you decide to go SANE.
Here are 7 ways to lower your setpoint weight to prevent diabesity while burning fat.
1. Eat Non-starchy vegetables and nutrient-dense protein
- Non-starchy vegetables: Research has shown that eating non-starchy vegetables makes you feel full quickly. It’s almost impossible to overeat non-starchy vegetables because you would be too full. For best results, eat at least 10 servings of non-starchy vegetables – such as broccoli, kale, and spinach – per day.
- Nutrient-dense protein: Studies have shown that eating nutrient-dense protein sends signals to both your short- and long-term satiety hormones, meaning that protein fills you up quickly and keeps you full longer. Eating more protein also has a fat-burning effect. Try to eat 30-50 ounces of nutrient-dense protein — such as lean meats, plain nonfat Greek yogurt, egg whites, or liver — with each meal.
2. Eat whole-food fats and low-fructose fruits
Eating whole-food fats and low-fructose fruits round out the four basic SANE food groups. Here are some guidelines:
- Whole-food fats: Include a serving with every meal. Some excellent choices include coconut, chia seeds, avocado, and almonds.
- Low-fructose fruits: You can enjoy up to three servings of low-fructose fruits per day, such as goji berries, strawberries, lemons, and grapefruit.
A SANE diet combines water, protein, and fiber, which will help to prevent diabesity while burning fat.
3. Exercise smartly
Do you think you have to work out for hours at the gym? Think again. Eccentric exercises put emphasis on the extended part of the exercise. Think of picking up a weight to do a curl. You pull the weight to you and then lower it. Lowering it is the eccentric part of the exercise, and if you focus on that part of the movement, you will burn more fat in much less time.
That’s not to say it’s easy, of course. Eccentric exercising takes only 10-20 minutes a week because you’re exercising deep muscle fibers that you hardly ever – or never – use in traditional exercise. It takes a while to heal after an eccentric workout, but the results are much greater than regular workouts.
Try it and see. These eccentric circuit training and eccentric cardio exercises will help you prevent diabesity while burning fat.
We have such busy lives that it’s often difficult or impossible to relax. But that’s exactly what you need to do to prevent diabesity while burning fat. Research has shown that stress increases levels of the stress hormone cortisol in the bloodstream, which leads to the accumulation of belly fat.
In addition, belly fat has been found to be a risk factor for type 2 diabetes and a number of other health problems.
So take time to relax. Listen to music. Go for a walk in the park. Take up yoga or meditation. It will work wonders for your body and your mind.
5. Get enough sleep
You wouldn’t think sleep would make much of a difference to your waistline, but research shows that it does. Again, the culprit is cortisol. It seems that your well-rested peers may have lower levels of cortisol circulating in their bloodstreams than you do.
To prevent diabesity by burning belly fat, aim for 7-8 hours of uninterrupted sleep per night.
6. Drink more water
And don’t forget the water. Proper hydration is extremely important to fat burning. It has been shown that water helps cells burn fat. Also, studies have shown that drinking ice water actually revs up the metabolism because it has to warm up the water. This helps burn more calories.
7. Make one small change at a time
If you feel overwhelmed at the thought of switching to a SANE lifestyle, there’s good news: you don’t have to make all these changes all at once. Just one small step toward SANEity will help you prevent diabesity while burning fat. Keep building on your success and, before you know it, you will be completely SANE.
How awesome is that?
Next step: Prevent diabesity while burning fat the SANE way
There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.
Ready to finally break free from the yo-yo dieting rollercoaster that can lead to diabesity? By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.
Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat, and enjoy virtually effortless weight loss like a naturally thin person?
Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet, and “Eat More, Burn More” weight loss program by