Women’s Weight Loss Made Simple
Women’s weight loss (made simple )is a popular topic these days and for good reason. According to the National Institutes of Health, 66.9% of women in the U.S. are considered to be overweight or obese. (That is 2 out of 3 women.) Being overweight or obese increases the risk for many diseases, including type 2 diabetes, heart disease, stroke, and some cancers.
So everybody, it seems, is trying to lose weight. Approximately 45 million Americans go on a diet each year, and they spend more than $30 billion on weight loss products. You probably see how popular of a topic women’s weight loss is every time you go to the supermarket. Standing in line at the register, you notice that almost every magazine on the rack features a diet or exercise article. They all have trim, fit women on the cover, smiling brightly beside headlines that read something like, “Lose 30 Pounds in a Month Eating French Fries.”
The headlines in almost all these magazines make outlandish claims that make weight loss look easy. If only it were that simple, you think, as you pay for your groceries. Though you want to believe in some miracle weight loss cure, you know better. You’ve been around the weight-loss block quite a few times, only to end up right back where you started.
Women’s weight loss made simple?
You’ve tried fad diets and starvation diets and Weight Watchers, and just about every new diet that came along in the past thirty years. You’ve probably lost the weight of one or two men in your lifetime, only to gain it all back, plus several more pounds as soon as you stopped dieting. You don’t need anyone to tell you how to lose weight. You’re an expert at that. You need to know how to keep it off. Those glossy magazines are great at telling you how to take the weight off fast but not so great about telling you how to maintain that weight loss.
And diet and nutrition “experts” aren’t any help, either. They have so many conflicting opinions it makes your head spin. They’re so confusing. Unlike those glossy magazine articles, experts make women’s weight loss look so hard.
Well…we’ve got good news. Women’s weight loss is simple and pleasurable — once you learn the SANE way to do it.
Women’s weight loss: why previous diets failed
It is completely understandable why you’re frustrated and why you might not believe our claims that women’s weight loss can actually be simple. All those years of failed diets don’t exactly make you an optimist about the process. After all, you’ve failed all those diets, so what makes you think you’ll succeed at this one?
WAIT. BACK UP.
All those failed diets were NOT YOUR FAULT. You didn’t fail those diets. They failed YOU. It was nothing you did or didn’t do. And there are two big reasons why all those diets failed you.
Reason #1: Calorie or point counting or cutting doesn’t work
Since the 1960s, the diet industry has focused on calorie restriction as the answer to women’s weight loss issues. In other words, starving your body — because that’s what calorie restriction is, starving your cells — is the only way to lose weight. That’s not only cruel, but it is also counterproductive. Modern science has proven that starving yourself thin does not lead to lasting weight loss, quite the contrary. Crash dieting actually makes you heavier in the long run.
But you don’t need science to tell you that. You’ve seen proof of this in your own experience. You saw it every time you cut calories to lose weight, and then not only regained all the weight you lost but an additional 10 pounds. (The reason why this happened will be explained shortly).
It is clear to just about everyone that the calorie-deficit theory of weight loss doesn’t work. Why? Because the calorie-deficit theory of weight loss treats all calories the same and treats the metabolism like a scale, calories in equal calories out. If you want to lose weight, you must unbalance the scale by eating fewer calories than your body needs. This creates a calorie deficit, and the “experts” say if you have a calorie deficit of X for the week, you will certainly lose X number of pounds.
But the calorie math doesn’t work out that way. Your weight loss slows way down, the fat stubbornly hanging on for dear life. If it feels like it’s fighting you, you’re right. You see, the metabolism is not like a scale. It is like a thermostat, regulating your weight around your setpoint weight. This leads us to the second reason diets have failed you.
Reason #2: your setpoint weight
Your setpoint weight is the level of stored body fat the body works to maintain by regulating your appetite and metabolism through your hormones, genes, and brain. And it doesn’t matter how many calories you consume or exercise away. (If you want to know what your setpoint weight is, it’s a range of 10 to 15 pounds of the number you see on the scale every day.)
The setpoint weight is a regulatory system designed to ensure nobody can ever be too thin or too heavy. The hormones always send the correct information to the brain and vice versa so that you always have the correct amount of body fat. But when the system is broken, the hormones cannot send or receive correct signals. They don’t know how much fat you should have, so they send you extra fat to be on the safe side. Your setpoint weight rises, and you will battle this weight forever until you learn that cutting calories is not the answer — lowering your setpoint weight is.
When you slash calories while eating inSANE foods that do not nourish the body, your body goes on emergency alert. It thinks you’re starving. The hormone leptin, produced by your fat cells, signals the hypothalamus in the brain that you’re not getting enough to eat. The hypothalamus then signals certain hormones to make you hungry and cold, and shaky. If that isn’t enough to make you start eating, it will gradually slow your metabolism to conserve energy.
The setpoint weight is why naturally thin people can eat anything they want without gaining an ounce. Their body is keeping them at their lower level of body fat. The setpoint weight is also why you regain the weight after a crash diet, plus a few more pounds. The body has to get you back up to the level of body fat it thinks you need, and it gives you extra pounds as added insurance in case of future starvation.
You cannot beat the setpoint weight. Yes, anybody can lose weight on a crash diet, but it will only be short-term weight loss. The only way you won’t regain the weight is if you continue eating a low number of calories, and even then, you’ll have to eat fewer and fewer calories with each subsequent year to maintain that weight loss. It is entirely unsustainable.
But you can achieve long-term weight loss by lowering your setpoint weight. Once you lower your setpoint weight, you’ll burn calories like a naturally thin person. No more yo-yo dieting. No more counting calories or going hungry.
Factors that elevate setpoint weight
There are several factors that can elevate your setpoint weight. Here are the most common ones.
Poor-quality diet: The standard American diet, primarily consisting of heavily processed foods, refined sugars, and starchy carbs, is a major cause of an elevated setpoint weight. Most processed foods also contain added sugar in many forms, including high-fructose corn syrup, which raises your setpoint weight even when consumed within the bounds of a calorie-restricted diet.
Prolonged exercise: Though physical activity is healthy, and you should do as much of it as possible, prolonged exercise routines can raise your setpoint weight. This is because it raises cortisol levels in your blood, triggering a release of insulin, a fat-storage hormone. Leisurely walks, yoga and other gentle exercises do not raise cortisol levels and do not elevate your setpoint weight.
Chronic stress: Like prolonged exercise, stress causes cortisol levels in your blood to rise. When the stressful situation ends, cortisol levels should go back to normal. For many of us, however, the stress never ends. We treat every stressful event as if it is a life-or-death situation. Such chronic stress results in chronically elevated cortisol levels, which raises your setpoint weight.
Sleep deprivation: Studies show that sleep deprivation also affects levels of cortisol in your blood — it causes it to rise — with an elevated setpoint weight being the result.
Strategies to lower your setpoint weight
Though about 50% of your setpoint weight is determined by genetics, the rest is under your control. Below are the best women’s weight loss methods for losing weight — the simple, SANE way.
Women’s weight loss tip #1: The SANE Diet
The SANE diet is scientifically proven to heal your hormones and lower your setpoint weight. It focuses on foods that fill you up fast and keep you full longer. When you add SANE foods to your diet, you will be too full to eat inSANE foods. Here are the types of foods and servings that will naturally lower your setpoint weight. No calorie counting. No effort and no grief.
Non-starchy vegetables: 10+ servings per day.
These are vegetables that you could eat raw if you want to. (Think salad vegetables.) Examples included Brussels sprouts, spinach, broccoli, carrots, onions, romaine lettuce
Nutrient-dense proteins: 3-5 servings per day, 30-50 grams per meal
Examples include egg whites, salmon, nonfat Greek yogurt, grass-fed beef, chicken, cottage cheese
Whole-food fats: 3-6 servings per day
Examples include olives, avocado, flax seeds, coconut, cocoa/cacao, chia seeds
Low-fructose fruits: 0-3 servings per day
Examples include lemons, oranges, strawberries, acai berries, blueberries, grapefruit
Don’t stress yourself out thinking you need to become SANE overnight, though. The SANE motto is Progress, not perfection. Any change you make, no matter how small, is a step in the right direction. Simply substitute SANE foods for inSANE ones here and there, and before you know it, you will be SANE. And women’s weight loss will no longer be a painful issue for you!
Women’s weight loss tip #2: eccentric exercises
You might be wondering what kind of exercise you can do if traditional, prolonged exercise elevates your setpoint weight. There is a SANE solution to this, as well. It is called eccentric exercise, which works all your muscle fibers in seconds.
What are eccentric exercises?
The eccentric part of a strength-training exercise is when the muscles lengthen while under force, while the concentric part is when the muscles contract. When you perform eccentric training, you focus most of your attention on this phase of the movement. The following examples demonstrate eccentric exercises: lowering the bar to your chest when bench pressing or lowering in a squat. You can make any exercise an eccentric one by slowly performing the eccentric part of the movement.
Studies show eccentric exercises have a huge metabolic effect in that they remove the hormonal clog, burn fat, and lower your setpoint. They are so intense you only have to do them for 10-20 minutes once a week.
Women’s weight loss tip #3: De-stress and lower your setpoint weight
Because chronic stress has such a huge effect on your setpoint weight, it is important that you take steps to de-stress every day. Here are a few ideas to help you relax, each of them proven to reduce stress and lower your setpoint weight.
- Meditate for at least 15 minutes a day.
- Practice yoga or tai chi.
- Take a leisure walk in the park
- Go out to lunch or dinner with friends.
- Rent a comedy movie. (Laughter really is the best medicine!)
- Spend quality time with your dog or cat.
Women’s weight loss tip #4: Get more quality sleep.
Studies show most Americans do not get enough sleep, which is having a terrible effect on their health. Sleep deprivation has also been shown to cause weight gain. Here are a few tips to help you get more sleep.
- Turn off your smartphone and computer one hour before bedtime. The light from the screen affects levels of the sleep-inducing hormone melatonin.
- Shut out all light. Any light coming into your room can also affect melatonin levels. Strive to make your bedroom as dark as possible.
- Make a sleep schedule, and stick to it. Try to go to bed at the same time each night. This trains your body to get tired and go to sleep at that particular time.
- Watch your diet. Don’t eat a large meal before bedtime, and don’t go to bed hungry. Either of these will disrupt your sleep.
Next step: Women’s weight loss made easy with SANE
Ready to finally break free from the yo-yo dieting rollercoaster by balancing your hormones and lowering your body’s setpoint weight?
Want to know the exact foods and serving sizes that are 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?
Download the free SANE metabolism boosting food list, cheat sheet, and “Eat More, Burn More” weight loss program by.