Have you been struggling with your weight for a while, always hovering on the edge of obesity? Are you obese now? If so, you’ve probably tried many methods of preventing obesity. Yet, if you’re like the majority of people, all the diets you tried ultimately failed.
Oh, you lost weight in the beginning, sometimes a lot of weight. But as soon as you went off the diet, went back to eating normally again, the weight returned. After most of those diets, you even gained back more weight than you lost. At this rate, you’re either going to be obese soon, or your state of obesity is going to get much worse.
You’re desperate for a solution. Why is preventing obesity so hard? You ask yourself this question every time you regain the weight you lost. What did you do wrong?
Relax and take a deep breath. It is time to release any guilt and shame you’ve been carrying around with you for years or decades while your efforts at preventing obesity failed. You did nothing wrong. You were simply given incorrect advice. The diets you followed, the ones that failed — every last one of them — were built on incorrect information. Once you have the correct information, preventing obesity is easy. Promise.
And it is essential that you learn and implement correct techniques for preventing obesity. Your health and life may depend upon it.
Why Preventing Obesity is so Important
Preventing obesity should be the number one priority for health officials today. It is a public health threat that has become an epidemic.
Obesity is a condition in which the percentage of body fat is sufficient to increase the risk of health problems. Doctors diagnose obesity using body mass index (BMI), which is a mathematical calculation based on height and weight. The calculation does not factor in age, musculature, gender, or frame size.
Though it is not an absolute determination of your level of body fat — only a body fat scan will do that — BMI is considered to be sufficient as an initial tool to assess a patient’s risk for health problems. Having a BMI of 25-29 is considered overweight, and having a BMI of 30 and above is considered obese.
Research shows obesity increases the risk for most health problems. Being obese also worsens most health conditions. Health risks associated with obesity include:
Type 2 Diabetes
High Blood Pressure
Abnormal cholesterol/triglyceride levels
Fatty Liver Disease
The Epidemic of Diabesity
Obesity is the number one risk factor for type 2 diabetes. Doctors have long known about the link between obesity and type 2 diabetes. The Centers for Disease Control reports that about 90% of obese individuals will eventually develop type 2 diabetes.
It is clear that there is more than a link between obesity and type 2 diabetes. These two conditions are interrelated. In fact, the term “diabesity” has been coined to show the interrelationship between these two conditions. Obesity and type 2 diabetes are symptoms of the same underlying metabolic disorder of insulin. Some studies show obesity causes insulin resistance, the main risk factor for type 2 diabetes, other studies show insulin resistance causes obesity.
Whatever the case, both obesity and type 2 diabetes (diabesity) has reached epidemic proportions in the U.S. and globally.
Preventing Obesity Measures Aren’t Working
Health officials around the world are aware that preventing obesity strategies aren’t working. The obesity rate in America is particularly high. According to the Centers for Disease Control, more than 39% of adults in the U.S. are obese. (That is 93 million adults!) In addition, one in six children and adolescents is obese.
The obesity rates have been steadily climbing since the mid-1970s, and they show no signs of slowing down. What are the best methods for preventing obesity? What is the solution to this public health crisis? Why aren’t the methods offered by dieting/weight loss “experts” and government health officials, working?
For the most part, these “experts” are still offering the only thing that has ever been offered — eat less and exercise more. If all that fails — as it does more than 95% of the time — they might offer you one of the several bariatric surgeries for people who are what is called “morbidly” obese. (Morbid obesity is a condition in which a person is 100 or more pounds overweight or has a BMI of 40 or more. A person can also be considered morbidly obese if they have a BMI of 35 or more and experiencing obesity-related health conditions.)
There’s only one problem. Most bariatric surgeries come with health risks greater than obesity. Depending on the type of bariatric surgery, some of the complications can include low blood sugar, malnutrition, bowel obstruction, hernias, and many more. Death is also a possible outcome.
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The Only Solution for Preventing Obesity? Lower Setpoint Weight
It is amazing that supposed experts keep offering the same solutions they know don’t work. But here is what science proves will work. The only way to lose weight long term is to lower your setpoint weight. Once you do that, your body will automatically regulate your calorie intake and output around your new, lower setpoint weight.
Weight loss will then be effortless. You will eat more food and lose more weight. You will be pleasantly satisfied, not hungry all the time. And no more counting calories — or even thinking about them.
Before getting into how to lower the setpoint weight, let’s back up and discuss how setpoint weight works. The setpoint weight is that level of fat your body “thinks” you should have based on signals from your brain, digestive system, and hormones. These three are in constant communication, monitoring your eating and exercise patterns to coordinate the activities that maintain a specific level of body fat. This is your setpoint weight.
When the system works properly, when your calorie intake increases, you’ll simply burn more calories. When it decreases, you’ll burn fewer calories. This ensures you’ll never become too fat or too thin. But if the system breaks down due to a steady diet of poor-quality foods and other inSANE lifestyle factors, the brain and hormones cannot send or receive proper signals. There is a “hormonal clog” preventing the signals from operating properly. The body doesn’t know how much fat you need, so it gives you more fat by default.
Why Starving Dieting Won’t Won’t Work
If you go on a starvation diet, your body goes on emergency alert. It knows immediately that you’re not eating as much food as normal, and it activates hormones to save you from what it thinks is starvation. These hormones make you hungry and shaky and cold and tired. Meanwhile, the body slows your metabolism and directs all the calories you do eat to your fat stores. To help feed your fat stores, the body also burns muscle.
So, the weight you lose on a starvation diet comes primarily from muscle and water. A loss of muscle also slows your metabolism. All this combined elevates your setpoint weight further. When you go off the diet, you gain all the weight back plus several more pounds. Your body always tried to return to your setpoint weight, and every starvation diet you attempt raises your setpoint weight even more. It is a vicious circle you will never be able to escape with traditional dieting.
The only way to permanently lose weight and end this endless yo-yo dieting is to work with your body’s survival mechanism. Research shows it is possible to lower your setpoint weight, and when you do that, your body’s internal thermostat will be reset to your new, lower weight.
The SANE Solution for Preventing Obesity
There are several SANE ways of preventing obesity that are not difficult and can actually be quite enjoyable. One of the most important ones is eating high-quality foods.
Eating High-Quality SANE Foods
One of the biggest causes of a hormonal clog that elevates setpoint weight is overconsumption of heavily processed foods, starchy carbs, processed fats, and refined sugars. Reducing or eliminating these types of foods is crucial to lowering your setpoint weight and preventing obesity.
Try to choose whole foods as much as possible, which are plants you could have picked or animals you could have hunted. Fresh or frozen non-starchy vegetables or meats are okay as long as they don’t contain preservatives and other chemicals.
Focus on eating whole foods containing water, fiber, and protein. Here are the 3 core SANE food groups you should try to eat together at every meal. These foods have been scientifically proven to work together to lower your setpoint weight.
10+ servings per day
Fill half your plate with non-starchy veggies at each main meal, or blend several servings into a green smoothie.
Non-starchy vegetables contain high amounts of fiber that fill you up fast and keep you full for a long time. They also nourish your cells, helping to remove that hormonal clog.
Great choices include:
3-5 servings per day, 30-55 grams per meal
Fill one-third of your plate with nutrient-dense protein.
Nutrient-dense proteins also fill you up fast and keep you full for a long time. If you eat around 30 grams of protein at a time, it also triggers muscle protein synthesis, a process that uses protein to build muscle. This means increasing your protein intake also increases your lean muscle mass — which increases your metabolism.
Delicious choices include:
Nonfat Greek Yogurt
3-6 servings per day
Fill the remainder of your plate with whole-food fats.
Whole-food fats are filling, and they are also essential for making certain hormones. Plus, if you eat whole-food fats instead of sugars and starchy carbs, your body will find it prefers burning fat as its preferred fuel source.
Great choices include:
You can also feel free to have 0-3 servings of low-fructose fruits per day, which will be mostly berry or citrus fruits. Strawberries, blueberries, goji berries, oranges, lemons, and grapefruit are excellent low-fructose fruits.
Progress, Not Perfection
Strive for progress, not perfection. After all, perfection is not possible for any of us, and trying to be perfect is just setting yourself up for failure. So, ease into your new SANE way of eating. It might take a while to totally change your diet because how and what you eat has become a habit, and you know what they say about habits…they tend to die hard.
But that’s okay. Don’t try to completely change your diet overnight. Just make little changes at a time. Once you see how great you feel, it will be easy to make more and more changes. Before you know it, you’ll be eating a SANE diet most of the time.
Living a SANE Lifestyle
Lowering your setpoint weight is not just about diet. It is also about adjusting your lifestyle to be the best version of you. That means eating SANE foods that fuel your body, being physically active, getting at least 7-8 hours of quality sleep each night, and making a point of de-stressing every day.
All of these additional steps lower your levels of the stress hormone cortisol that in turn lower your setpoint weight. By the way…the emotions of guilt, stress, and shame — what every frustrated dieter and almost everyone who struggles with their weight feels — have been scientifically proven to elevate setpoint weight because they trigger the release of fat-storing stress hormones.
So, above all, being SANE means living a high-quality life without the burden of stress, guilt, and shame over your weight loss battles. It means going easy on yourself, being your own best friend. You are a high-quality person who deserves the very best life has to offer. Celebrate your every step forward on the SANE lifestyle, and use every setback as a learning experience, not an opportunity for guilt or shame. You’ve got this!
Next Step: Know the Ways of Preventing Obesity with the SANE
Ready to finally break free from the yo-yo dieting rollercoaster by balancing your hormones and lowering your body’s setpoint weight?
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