If you’re reading this article, it’s a good bet fat loss is a problem for you. You’ve tried everything to lose that stubborn fat. Crash diets. Fad diets. Nutrisystem. Jenny Craig. Weight Watchers. Aerobics. Weight Training. Why, you have enough weight loss DVDs to start your own store! And yet, that fat is still hangin’ around.
If you’ve been beating yourself up, wondering what you did wrong, why all these diet and exercise programs failed…STOP.
It is not your fault.
You did not fail these diet and exercise plans, they failed you. Because of the fat loss lies you’ve been told, you have not been able to permanently lose weight.
That stops NOW.
Today, you’ll learn the fat loss lies stopping you from achieving a slimmer, healthier body. Once you learn the slimming truth, you will be freed from shame, deprivation, frustration, and yo-yo dieting.
But before discussing the fat loss lies you’ve been told, let’s discuss why you need to know the truth.
Fat Loss Spells BIG Money for Big Business
The fat loss lies you’ll learn here have been considered fact for so long, that when we reveal the truth, you may think we’re the liars. You’ve listened to experts. Yoga instructors. Personal trainers. Weight loss gurus. They all tell you variations of the same fat loss theme — you must monitor your calorie intake to lose weight. They never told you what we’re about to tell you. You may wonder why you haven’t heard these slimming truths before.
There are a few reasons you may never have heard these slimming secrets. One of them is that many “experts” aren’t as experienced in the metabolic physiology field as they pretend to be. They still believe all the fat loss lies they learned, and they teach it to you. This is the most innocent reason for why these people and companies never told you any of these slimming truths. There is, unfortunately, a darker explanation.
According to Marketdata Enterprises, the U.S. weight loss market raked in $64 billion in 2014. Though these companies say fat loss is their goal for you, their paychecks and jobs depend upon you coming back to them. They can’t really be all that interested in helping you lose weight, can they? If every one of their customers lost weight permanently, they’d have no business left and their companies would go under!
But they don’t have to worry about going out of business any time soon. Statistics show over 95% of diets fail and that the typical dieter makes 4 weight loss attempts per year. This is good for their business but bad for you.
Do you really care about their businesses, though, when your life health and your life are at stake? After all, being overweight or obese can contribute to or cause many serious conditions.
Health Risks of Obesity
Although any amount of extra body fat can be unhealthy, obesity comes with the most health risks. Obesity is defined as having a higher amount of body fat than what is considered healthy. Body Mass Index (BMI) is used to calculate the category of overweight or obesity. It is a calculation of height with weight. A BMI of 25 to less than 30 is considered overweight, and a BMI of 30 or more is considered obese. A BMI of 40 or higher is considered severe obesity.
The BMI can give you a general idea of whether you’re overweight or obese, but it is not perfect. It does not scientifically measure your percentage of body fat. Therefore, if you’re muscular, you could be in the overweight or even the obese range.
The health risks of obesity are many. Here are just a few of them:
- Type 2 diabetes
- Cardiovascular disease
- Hypertension (high blood pressure)
- Kidney disease
- Gallbladder disease
- Sleep apnea
- Some Cancers
Dangers of Visceral Fat
It is especially dangerous to have a particular type of belly fat, called visceral fat. If you look in the mirror and see a muffin top, it may not be aesthetically pleasing to you, but it is probably not that bad for your health. What you’re seeing is subcutaneous fat, which lies just beneath the skin. Subcutaneous fat is the kind you can grab.
Visceral fat is stored deep within the abdominal cavity, surrounding important organs such as the intestines, liver, and pancreas. This is dangerous for your health because fat cells release chemicals that cause inflammation. These chemicals also alter hormonal activity. You cannot see or feel visceral fat, but it can increase your risk for serious health problems, including:
- Type 2 diabetes
- Heart disease
- High blood pressure
- Alzheimer’s disease
- Non-alcoholic fatty liver disease
- Breast cancer
The only 100% accurate way to know if you have visceral fat is with an MRI or CT scan, which is expensive. However, these machines have shown waist circumference can indicate the presence of visceral fat. Experts say if you have an “apple-shaped” body, with most of the fat located above your waist, you likely have visceral fat. Taking your waist measurement is also a good way to tell if you might have visceral fat. Research shows visceral fat is likely to be present in women with waist circumferences of 35 inches and higher, and men of 40 inches and higher.
You cannot always tell by appearance or measurement, though. The term, “skinny fat,” describes individuals who look to be a healthy weight, but they have too little muscle and too much body fat, particularly dangerous visceral fat. These individuals are receiving diagnoses of type 2 diabetes, metabolic syndrome, and many other obesity-related illnesses.
The Obesity Epidemic
Despite the fact that so many keep trying to lose weight, the obesity epidemic has not diminished. According to the Centers for Disease Control and Prevention, over 70% of U.S. adults are overweight or obese. More than 35% of U.S. adults are obese.
Why do you suppose that is? Why, with all the fat loss products, all the warning about obesity-related diseases, all the gloom and doom about weight, is obesity is still an epidemic?
It is because of the fat loss lies everyone has been told — and believed — for at least the past 50 years. Here are the major fat loss lies that have been keeping you and everyone else from successfully losing weight — and the slimming truth.
Fat Loss Lie# 1: Successful weight loss can be achieved by crash dieting.
The Slimming Truth: Crash dieting causes weight GAIN and yo-yo dieting.
Explanation: Weight gain and loss is not a matter of calories alone. Your brain, digestive system, and hormones talk to each other through feedback channels to coordinate the activities that automatically keep your body fat at a specified level, known as the setpoint weight.
If you slash calories, your hormones send emergency signals to the hypothalamus, the part of the brain responsible for regulating the metabolism. The hypothalamus then directs the hormones and metabolism to take certain steps to maintain your level of body fat to keep you from starving to death.
You’ll usually become hungry first, then perhaps weak. A little bit later, you’ll become cold. If you do not eat the amount of food or an approximate number of calories your body thinks you should be eating, the hypothalamus will slow your metabolism to conserve energy.
If you are on a calorie-restricted diet for a few weeks or months, you will lose weight, but it won’t be fat loss. Rather, most of the weight you lose will come from muscle because the body holds onto fat in case you need it when the starvation gets worse. And when you go off the diet, you’ll have to maintain that low-calorie level. If you try to go back to eating “normally” again, you’ll gain the weight back, and then some.
Fat Loss Lie # 2: Losing weight takes willpower.
The Slimming Truth: You’ll naturally lose weight once you lower your setpoint weight. No willpower required.
Explanation: Eating low-quality foods and engaging in low-quality activities elevate your setpoint weight because they create a hormonal clog that prevents the hormones from sending and receiving correct messages. When you switch to a SANE diet emphasizing non-starchy vegetables, nutrient-dense proteins, whole-food fats, and low-fructose fruits, you’ll remove the hormonal clog. This lowers the setpoint weight, and you’ll lose weight — and keep it off — like a naturally thin person.
Fat Loss Lie #3: Losing weight requires consciously restricting calories.
The Slimming Truth: Your body counts calories for you once you clear the hormonal clog.
Explanation: The calorie deficit theory of weight loss is a major fat loss lie. Though it is true a calorie deficit is necessary to lose weight, it is not true that a calorie in equals a calorie out. The body is not like a scale; it is like a thermostat. The body regulates your calorie input and output. It counts calories for you, regulating them around your setpoint weight.
Fat loss lie # 4: Eating too much food or calories causes obesity.
The slimming truth: Research shows people are not obese because they eat too much; the reason they eat so much is because they are obese.
Explanation: Eating a low-quality diet of sugar and starchy carbs prevents the brain from receiving satiety signals from the hormones. This makes you feel like you’re always hungry.
Also, when you eat a low-quality diet, you have elevated insulin levels that shuttle about half the calories of the foods you eat right into your fat cells. So, you never really see it, and you feel hungry all the time. It’s a situation where you are overweight or obese, but your body is starving.
Fat loss lie # 5: You can eat anything as long as you stay within your calorie limit.
The Slimming Truth: Each macronutrient has a different effect on your metabolism.
Explanation: The standard “wisdom” has always been, “a calorie is a calorie is a calorie.” We now know that’s not true. The body metabolizes each macronutrient differently. For instance, it’s easy for your body to convert carbohydrates to fat, but it’s extremely difficult to do the same with protein.
Fat loss lie # 6: Replacing sugary beverages with diet sodas is a good way to lose weight.
The Slimming Truth: Artificial sweeteners cause weight gain.
Explanation: Though the exact reason is not clear, research shows artificial sweeteners cause as much weight gain as the sugar-sweetened variety. (This is probably because of their chemical content.)
Fat loss lie # 7: Exercising for an extended period of time is required to lose weight.
The Slimming Truth: Prolonged exercise can cause weight gain.
Explanation: Studies show intensive, prolonged exercise causes an increase in cortisol levels, which causes weight gain. Chronically elevated cortisol levels also cause an elevated setpoint weight.
Fat loss lie # 8: Diet and exercise are all that’s needed to lose weight.
The Slimming Truth: Lifestyle factors besides diet and exercise play a role in fat loss.
Explanation: Though eating high-quality foods and getting regular physical activity are crucial for fat loss, other lifestyle factors are equally important. For instance, research shows getting 7-8 hours of uninterrupted sleep each night and de-stressing can help keep the pounds off. (Lack of sleep and chronic stress cause elevated levels of cortisol, contributing to weight gain.)
Fat loss lie # 9: Cutting fat out of the diet helps weight loss.
The Slimming Truth: Healthy fats help you lose weight
Explanation: Eating healthy fats are actually satisfying, helping you eat fewer calories overall. In addition, studies show when you replace sugars and starchy carbs with whole-food fats, your body starts burning fat as its preferred fuel source. Before long, it will be drawing from your fat stores.
Fat loss lie # 10: Eating a regular diet of processed foods will not prevent weight loss.
The Slimming Truth: Processed foods contribute to or cause weight gain.
Explanation: Moderately or heavily processed foods contain chemicals, preservatives, processed fats, and sugars that cause inflammation and elevate the setpoint weight. They also have little to no fiber or nutrients. It’s best to try to reduce or eliminate processed foods from your diet.
The SANE Way to Easy, Permanent Weight Loss
The SANE eating plan is the best way to permanent fat loss. It will help you lower your setpoint weight, lose actual weight, and feel great. So what are you “weight”-ing for?
Next Step: Forever Fat Loss with 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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