THIS PAST week, various news outlets have breathlessly reported that one third of the world is fat.
The Middle East and North Africa have the distinction of having the highest rates — nearly 60 percent of men and 65 percent of women are heavy. Often there’s an emotional or psychological issue that physically manifests as weight gain. A CNN report presents some sobering numbers: Over 100,000 cancer cases each year are due to excess body fat.
To read about the types of cancer and the percent caused by excess body fat, read Cancer and Obesity.
Causality would mean that being overweight caused, or contributed to, diabetes; whereas coincidence would mean that 90% of diabetics are overweight is chance. Sleep apnea is a disorder where you actually stop breathing for an extended period of time during sleep. Now, I’m not so nutty to think that I can string together a few words and concepts here that will magically install into your head the new software program that will reprogram how you feel about yourself, how you think about yourself, your knowledge about diet and exercise, your lifestyle… and all the habits that extend from all that.
What I can do, however, is outline a plan, sort of… or maybe simply a list.  A list of things for you to consider, and then do, step by step. Perhaps such a list will demystify the process of losing fat, or give you goods idea to try. Yes, got to the bathroom first, but then – immediately after, before you’re day grabs you and pulls you in – sit down and write on a post-it, or some other little piece of paper just one reason why you’re fat.
Make sure you examine reasons related to emotions, psychology, the people in your life, stress, care-taking, food, drink, sitting (the lack of exercise), etc.  In other words, make your list address all the dimensions of your life.
On the fourth morning, collect your bits of paper and rewrite them in one column on a piece of paper.  On the fifth morning, read them all again, and add anything new that occurs to you.
On the fifth morning, write in a column beside each reason why you’re fat, what you’re willing to do to expunge that reason.  Decimate it, reverse it, minimize it, wipe it out – that sorta thing. If you get blocked, ask someone you trust to help you.  Give that person permission to be blunt.
On the sixth day, select one thing from the fat-annihilating part of your list that you’re confident you can do.  Now break it down into something so easy, so tiny that it would be simple to make it a habit. Stanford researcher, BJ Fogg has popularized this concept.  His studies show that getting started with one easy to implement habit can break down resistance to getting started on conquering something that seems big or difficult.
The idea is that you choose a new behavior that’s so simple that there should be no resistance to doing it, AND it’s connected to another already entrenched behavior.
If you’ve decided to give this list a try, or own of your own, and you haven’t done anything yet, recruit a buddy. There’s no one single better thing you can do to help you succeed with your new challenge than to do it alongside someone you like, respect and trust.  You’ll keep each other honest and on track.
As you drink it, review in your mind how grateful you are for putting yourself on this path of finally doing something to lose your fat and become healthy.
Then drink a big glass of pure water, swishing it around you mouth so you ensure that none of the enamel-robbing acid of the lemon will affect your teeth.


If you typically do not eat breakfast, fill a shaker with water, almond or hemp milk, and add a good quality pea, sprout, hemp or whey protein powder, cinnamon, and whatever else will shake up that’s good for you, and drink it down. The aim is about 30 grams of protein in the morning.  It helps repair your body, build muscle and makes you full, so you’ll eat less throughout the day. Before you leave the house, plan your snacks.  If wherever you’re going does not give you access to healthy snacks, bring them with you. Drinking a very large glass of pure water before you eat dinner will help fill you up.  Extra credit – add a tablespoon of Psyllium Husk Powder to at least eight ounces of water, shake it up and drink it before dinner, or any other meal.
Yes, this sounds crazy, but the studies show that people who eat slower and with more mindfulness eat less and are more satisfied. Before plowing into your meal, set your timer on your smart phone or whatever ticker you have to chime every three minutes. Yes, this is the Okinawan tradition of eating until you’re 80% full.  The Okinawans are among the healthiest, longest-lived people on the planet.
That’s up to you.  What I do – assuming I remember to be mindful when eating – is that I put the fork down I feel like I could eat more but am no longer hungry. The key to leaving food on your plate, or not putting much on there to begin with is to consciously realize that there’s another meal right around the corner. In other words, you will not become uncomfortably hungry if you stop eating before you wind up waddling away from the table. Tell yourself, “If I get hungry before the next meal, I’ll just have that snack I prepared”. If the pre-bed noshing habit is too big to kick right now, do the protein thing.  Shake up some water and protein powder and drink it down.
Your body is smart and it is forever adjusting to whatever is happening to it.  What it wants is to conserve. Part of the reason is that you’re body adjusts to the new calorie count by reducing your basal metabolic rate.  The net of it is that you now need fewer calories to maintain your metabolism and thus the lower calorie count is now longer causing you to lose fat. By the way, homeostasis disruption also applies to exercise.  If you’re able and willing to add some exercise to your fat-busting life, a good day to amp up your routine is on the day you overeat.
Go back to #4 – tiny habits – and select something tiny that you’re willing to do that involves movement. Maybe you can spare five minutes.  If you know about exercise because you’ve done it before, put together a five minute program that you can do daily. If exercise is remote to your reality as an eggplant sandwich, check out exercise Meg Hoffman’s five-minute routine.
Given your physical condition and mindset, you might only do a portion of the routine, but – in line with tiny habits – do something, consistently, every day.
If you do that, inevitably, and almost imperceptibly, you’ll begin to do more and more, until you’ll be showing Meg how it’s done! Whatever level of exercise you’re consistently doing for most of your week, do more of it on your day of overeating, should you comply with the hormostasis disruption described in #16. I put an asterisk behind #18 because if your hormones are outta whack you’re swimming against a powerful tide.


Thyroid – about 20,000,000 million Americans have a thyroid problem; 50% for those over 50.
Testosterone – About 39% of men over the age of 45 have low testosterone, and this is relative to what some experts, like the Life Extension Foundation, view as a low reference range.  Meaning that more that 39% would be low if a more appropriate, higher range was used.
Meditation can do this, as I write in, How You Can Control Your Brainwave Frequencies, The Keys to Happiness. Anyone who has become an experienced meditator will tell you that this discipline is transformational. If one or more thoughts that you do not want to deal with right now insist on hanging out, mentally tell each one that you’ll return to them later, and then pick each one up and put it in a box.
Although you and others may have struggled with weight issues for a very long time, and it may seem hopeless, it’s not.
Make these 19 Fat Busters fun by approaching them with a light heart, recruiting a buddy and finding inner strength and peace thru meditation. The days, weeks, months and years will come and go.  Let time take your excess weight with it. I truly hope you got something out of this, and will share it with others who might benefit. That article will give you lots more info about the thyroid, and how I discovered that mine might be working inadequately. You're gonna get (1) the Newsletter, (2) the four-part guide, Transform Your Body and Mind, and (3) the 12 Ageproof Biohacks.
What nerdy person who also happens to chronicle their running adventures doesn't like playing with numbers? NOTE: I am pretty sure I am surrendering some of my HIPAA rights by posting my numbers, but obviously because I feel pretty confident that I am healthy by all normal standards. Fasting blood sugar levels chart – buzzle, Fasting blood sugar levels chart monitoring the blood glucose levels helps you with both diagnosis and control of diabetes. Diabetes blood sugar level – fasting, random, Diabetes blood sugar level and charts how to understand you have diabetes from the blood sugar level readings? Over time, that extra weight – if substantial – can lead to a long list of physiological health issues, particularly if the fat is in and on the belly. Add what you’re willing to do to challenge each reason you’ve written about why you’re fat. I'm a big believer in sustainability, and am a bit nutty about optimizing my diet, supplements, hormones and exercise. I’ll check out that article and I’ll be sure to be careful of the bath ingredients!



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