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FAT – A Four-Letter Word & How to Conquer it Victoriously

BY PUREHEALTH RESEARCH | Nov 09, 2021

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Unless you’ve been living in Antarctica, you’ve heard how dangerous FAT can be to your health. Millions of websites talk about thousands of “fat-melting” diets that promise a slinky silhouette FAST. News Flash: Losing weight too fast can be dangerous. The thing is that we live in a world of “convenience” and “instant” results. But you didn’t wake up this morning to discover you’ve instantly gained X pounds. It happened over time. Losing 1-2 pounds a week helps you keep the excess weight off permanently and stay healthy.

Legs on the scalesUnfortunately, most people yo-yo diet, ending up gaining more than they started with after they quit the “diet.” Then, deflated, they try a different diet the next time. Welcome to the diet roller-coaster. The trick is not to diet at all but to design a healthier lifestyle. Even a modest 5-10% weight loss can have significant health benefits, including reducing blood pressure, cholesterol levels, and blood sugar.1 And just keep going from there until you hit a maintenance level. Without the pressure of being on a “diet,” not only will you shrink inches and shed pounds, but you’ll feel re-energized and happier too.

Legs on the scales

Unfortunately, most people yo-yo diet, ending up gaining more than they started with after they quit the “diet.” Then, deflated, they try a different diet the next time. Welcome to the diet roller-coaster. The trick is not to diet at all but to design a healthier lifestyle. Even a modest 5-10% weight loss can have significant health benefits, including reducing blood pressure, cholesterol levels, and blood sugar.1 And just keep going from there until you hit a maintenance level. Without the pressure of being on a “diet,” not only will you shrink inches and shed pounds, but you’ll feel re-energized and happier too.

NotesIncluding the whole family makes shopping, cooking, and exercising more fun, and everyone develops better habits. It’s a win-win.

Notes

Including the whole family makes shopping, cooking, and exercising more fun, and everyone develops better habits. It’s a win-win.

The FAT Path

Most of us grew up with yummy traditional foods and parents that told us to finish the food on our plates because some kids don’t have enough to eat. Guilt grows deep roots, and those scents and flavors bring back warm memories and emotional comfort. You’re not alone. Plus, living with hectic schedules, traffic jams, errands, kids, and more has many resorting to the “conveniences” – that word again – of fast foods, prepared foods, and processed foods.

Fast foodSadly, these are the foods that caused the FAT epidemic. They’re loaded with high fats, trans fats, starchy carbohydrates, added sugars, GMOs, MSGs, artificial colors, growth hormones from our livestock, and more. All these “foods” have little nutrition. That includes treats, such as chocolate bars, potato chips, and sodas. By the time processing is complete, these “foods” have been stripped of their nourishment – so you’re eating “fake” foods – and your body is still hungry and craving for nutrients. So, you eat more.

Fast foods

Sadly, these are the foods that caused the FAT epidemic. They’re loaded with high fats, trans fats, starchy carbohydrates, added sugars, GMOs, MSGs, artificial colors, growth hormones from our livestock, and more. All these “foods” have little nutrition. That includes treats, such as chocolate bars, potato chips, and sodas. By the time processing is complete, these “foods” have been stripped of their nourishment – so you’re eating “fake” foods – and your body is still hungry and craving for nutrients. So, you eat more.

BagsWe gobble up while dashing to the car, grab a latte at a drive-thru, and snatch your lunch from the deli downstairs. Then in a mad dash, we plop all the takeout packages on the dinner table for everyone to dig in before they run off. We’ve lost something valuable. The time to sit with our family and eat a proper breakfast, make everyone lunches, and cook a healthy dinner while enjoying each other’s company and sharing experiences. And it’s destroying our health. It’s time to re-evaluate priorities.

Bags

We gobble up while dashing to the car, grab a latte at a drive-thru, and snatch your lunch from the deli downstairs. Then in a mad dash, we plop all the takeout packages on the dinner table for everyone to dig in before they run off. We’ve lost something valuable. The time to sit with our family and eat a proper breakfast, make everyone lunches, and cook a healthy dinner while enjoying each other’s company and sharing experiences. And it’s destroying our health. It’s time to re-evaluate priorities.

FAT Facts

New research has reclassified adipose tissue (fat) as a dynamic endocrine (hormonal) organ that plays a role in your body’s homeostasis (balance). Its primary function is to serve as an energy reserve, insulate the body from extreme temperatures, cushion vital organs, and secrete hormones and other markers.2 Fat represents between 30% to 80% of the total body weight mass, whether lean or obese. There are three types of fat, brown, white, and visceral.

Good bad fatBrown adipose tissue (BAT) is located around the upper back, above clavicles (collar bone), around vertebrae (spine), and chest area. BAT’s main role is to generate heat through non-shivering thermogenesis.3

Good bad fat

Brown adipose tissue (BAT) is located around the upper back, above clavicles (collar bone), around vertebrae (spine), and chest area. BAT’s main role is to generate heat through non-shivering thermogenesis.3

White adipose tissue (WAT) is found under the skin around your body. Its main job is to store excess energy in the form of triacylglycerides (TAGs), which can be converted into glucose energy when your body runs out of fuel. This fat contains compounds that tell your brain you’re full and satisfied. But too much fat releases high levels of various markers and can alter your metabolism, increase inflammation, affect insulin sensitivity, and contribute to diseases.4 5

Brown white fatIt can reduce the brain’s energy, which demands more fuel, so you eat more food. When fat cells are overstuffed, the surrounding tissue becomes inflamed. New research discovered a new type of cell in mice blood vessels that produce signals that encourage inflammation called fibro-inflammatory progenitors (FIPs).6 This low-level chronic inflammation is a driving factor that can lead to infection, diabetes, heart disease, and cancer.7

Brown white fat

It can reduce the brain’s energy, which demands more fuel, so you eat more food. When fat cells are overstuffed, the surrounding tissue becomes inflamed. New research discovered a new type of cell in mice blood vessels that produce signals that encourage inflammation called fibro-inflammatory progenitors (FIPs).6 This low-level chronic inflammation is a driving factor that can lead to infection, diabetes, heart disease, and cancer.7

This is particularly critical with visceral adipose tissue (VAT) surrounding your abdominal organs (belly fat). Harmful fatty acids seep out of VAT, entering the liver’s portal vein, and can cause non-alcoholic fatty liver disease (NAFLD). Also, this reduces the liver’s ability to use glucose and increases insulin resistance that can lead to type 2 diabetes. And it can reduce energy to your muscles, increase fatty deposits, making you weaker.8 Fat triggers a cascade of nothing good.

Healthy Lifestyle 101

Since “diets” don’t work, let’s concentrate on designing a more meaningful, healthier lifestyle.

  1. Remove FAT’s fuel source

Avoid anything processed and stuffed with chemicals you can’t pronounce. Likewise, steer clear of refined flours and sugars (bread, pasta, pizza, sodas, fruit juices, etc.). Antibiotics, larvicides, and parasiticides are given to farmed fish. These drugs feed the gut flora that makes you fat. Livestock is fed on corn, grains, antibiotics, and growth hormones to fatten them up. But unfortunately, these drugs can harm your gut flora, and their meat is less nutritious.

VegetablesSo, when shopping, stick to the outer perimeter of your local grocer. That’s where all the fresh food is displayed. Choose non-GMO fresh fruits and colorful vegetables – organic means no pesticides. GMOs and pesticides harm gut flora. Choose grass-fed lean meats twice a week, wild-caught fish 2-3 times a week, pasture-raised poultry, and eggs. Eat protein 2-3 times a day because it slows digestion and reduces cravings by 60%.9

Vegetables

So, when shopping, stick to the outer perimeter of your local grocer. That’s where all the fresh food is displayed. Choose non-GMO fresh fruits and colorful vegetables – organic means no pesticides. GMOs and pesticides harm gut flora. Choose grass-fed lean meats twice a week, wild-caught fish 2-3 times a week, pasture-raised poultry, and eggs. Eat protein 2-3 times a day because it slows digestion and reduces cravings by 60%.9

Choose gluten-free whole grains, fermented foods, and don’t forget healthy fats in olives, avocados, nuts, and seeds. Healthy fats improve nutrient intake and lower the risk of heart disease.10 Choose quality extra virgin olive oil and avocado oil instead of vegetable and seed oils which are packed with Omega 6s and likely rancid from light before arriving at your grocer’s.

Cooking meals with the family brings you closer and adds fun and memories. You can cook for the week and freeze some for lunches or dinner on busy days. And you’ll know exactly what’s in your meal. While trying to lose weight, use smaller plates for portion control – with more than half in colorful vegetables. Remember, colors represent different nutrients and fiber so rainbow-up your plate.

The blast of nutrition you’ll get from these meals will satisfy your body longer, and you won’t be daydreaming of food or dragging your feet with exhaustion. Of course, your body might need a few days to adjust to the sugar withdrawal, but what a rush when it’s gone!

  1. Get active

SportFresh air, sunshine, and movement are critical for health. Nature walks, swimming, biking, squash, ping pong (not the arcade), Tai chi, touch football, dancing, roller or ice skating, skiing… the list is endless. Plan fun activities with the family or find a friend and join a class. If moving around is difficult, turn on the tunes, swing your hips in your living room, or sit on a chair and wave your arms. Baby steps and consistency – a journey of a thousand miles begins with the first step. Before long, you’ll crave these workouts and stress-relieving activities.

Sport

Fresh air, sunshine, and movement are critical for health. Nature walks, swimming, biking, squash, ping pong (not the arcade), Tai chi, touch football, dancing, roller or ice skating, skiing… the list is endless. Plan fun activities with the family or find a friend and join a class. If moving around is difficult, turn on the tunes, swing your hips in your living room, or sit on a chair and wave your arms. Baby steps and consistency – a journey of a thousand miles begins with the first step. Before long, you’ll crave these workouts and stress-relieving activities.

  1. Ditch the artificial sweeteners

No artificialIf you think you’re doing a good thing choosing “diet” options or using sweeteners, sorry to burst your bubble. But these are just as scary as sugar’s harmful effects. They’re typically 200-600 times sweeter than sugar, tricking your brain that energy is coming. When the energy doesn’t kick in, your brain says, “Hey, where’s my fuel?” and boosts hunger hormones, driving you to eat more food.11 And they’re addictive. Instead, choose natural options such as Stevia, xylitol, erythritol, monk fruit sweetener, and Yacon syrup.

No artificial

If you think you’re doing a good thing choosing “diet” options or using sweeteners, sorry to burst your bubble. But these are just as scary as sugar’s harmful effects. They’re typically 200-600 times sweeter than sugar, tricking your brain that energy is coming. When the energy doesn’t kick in, your brain says, “Hey, where’s my fuel?” and boosts hunger hormones, driving you to eat more food.11 And they’re addictive. Instead, choose natural options such as Stevia, xylitol, erythritol, monk fruit sweetener, and Yacon syrup.

  1. Sleep

Woman sleepingQuality sleep of 7-8 hours is critical for a healthy body and mind. If you have trouble sleeping, revamp your room to make it more sleep friendly. Shut down the TV and e-devices 1-2 hours before sleep. Dim the lights, turn on soft music, read a good book, meditate, take a hot bath, or use essential oils that can help you relax. Use blue-light blocking glasses if using an e-reader. If necessary, take a natural sleep aid: chamomile tea, or passionflower, lemon balm, skullcap, Valarian, and others. Give your body and mind the time to decompress and relax. Then make sure the room is cool and dark before you sink into a deep slumber.

Woman sleeping

Quality sleep of 7-8 hours is critical for a healthy body and mind. If you have trouble sleeping, revamp your room to make it more sleep friendly. Shut down the TV and e-devices 1-2 hours before sleep. Dim the lights, turn on soft music, read a good book, meditate, take a hot bath, or use essential oils that can help you relax. Use blue-light blocking glasses if using an e-reader. If necessary, take a natural sleep aid: chamomile tea, or passionflower, lemon balm, skullcap, Valarian, and others. Give your body and mind the time to decompress and relax. Then make sure the room is cool and dark before you sink into a deep slumber.

  1. Stress Management

YogaChronic stress raises the cortisol hormone, depresses your immunity, and stimulates your appetite. It focuses on belly weight gain – the dangerous visceral fat. It also slows your metabolism and increases insulin levels. Chronic stress puts a significant strain on your health. It can lead to depression, high blood pressure, sleep loss, heart disease, anxiety, and more.12 Meditate, learn Tai chi, zone out to music, exercise, get outdoors, talk with a friend, or ask for help to manage your stress.

Yoga

Chronic stress raises the cortisol hormone, depresses your immunity, and stimulates your appetite. It focuses on belly weight gain – the dangerous visceral fat. It also slows your metabolism and increases insulin levels. Chronic stress puts a significant strain on your health. It can lead to depression, high blood pressure, sleep loss, heart disease, anxiety, and more.12 Meditate, learn Tai chi, zone out to music, exercise, get outdoors, talk with a friend, or ask for help to manage your stress.

  1. Gift Yourself Time

AlarmMake time for yourself. You deserve to have a full life, and for that, you need to be healthy. If your excuse is that you’re too busy or have too many responsibilities, then maybe it’s time to re-examine your lifestyle. Try to make cooking and mealtime a family event and restore the lost connection to Nature’s food and your body. Spending time together builds deeper, more meaningful bonds. And that’s vital for body and soul!

Alarm

Make time for yourself. You deserve to have a full life, and for that, you need to be healthy. If your excuse is that you’re too busy or have too many responsibilities, then maybe it’s time to re-examine your lifestyle. Try to make cooking and mealtime a family event and restore the lost connection to Nature’s food and your body. Spending time together builds deeper, more meaningful bonds. And that’s vital for body and soul!

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