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PERMANENT EFFORTLESS FAT LOSS .pdf


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CHAPTER 1
Why We Can’t Keep the Fat Off

A vicious cycle of failure
Have you ever started a weight loss diet with firm intentions, only to find
yourself struggling to stay consistent?
Do you commit to a fat loss resolution every New Year’s, but always end up the
same or heavier come December time?
Have you ever blamed yourself for not getting in shape, wishing you only
“cheated less”, “took fewer days off”, or “had more willpower”?
If you answered yes to any of these questions, you are not alone.
Millions of us go through the same cycle of weight loss and
weight regain every year, never really making any forward
progress in our physiques.
Each time, we say things are going to be different – that
this will be the year we finally get in shape. But each time,
we come up short.
Einstein famously defined insanity as doing the same thing
over and over again and expecting different results. Yet
here we are, repeatedly taking the same failing approaches to fat loss.
It’s not hard to see why we act this insane. After all, every nutrition authority on
the planet has spoon-fed us the same information since the dawn of dieting.

That losing weight really is as simple as a calories-in calories-out equation. That
fat loss isn’t rocket science: you simply need to eat less and burn more.
So when we fail trying to follow the advice experts claim to be gospel, we can’t
help but blame ourselves.
But if you’ve read any of our articles before, you would know something is
awfully wrong with this advice.
For one, virtually every long-term study on fat loss shows that 95% of us fail in
achieving any lasting success with these sorts of programs [1] [2] [3] [4] [5] [6] [7] [8] [9]
[10]
. 95%!
Think about that. A 20-billion dollar-a-year industry boasting a mere 5% success
rate. If we had the same statistics for high school graduation, would we be
blaming our kids for not having enough willpower, or the system for failing our
kids?
Second, even when we do follow the “eat less, burn more” strategy to a tee, it
seems something inevitably forces us to regain all the weight we worked so
hard to lose.
With weight loss contestants gaining back all 50, 70, or 100 + pounds they lost
only months after finishing the program [11] [12] [13], the television show the
Biggest Loser is an example of this on a massive scale – no pun intended.
As it turns out, obesity researchers have known for decades that the calories-in
calories-out approach is flawed when it comes to predicting long-term fat loss.
As one neurobiologist and researcher on obesity Stephen Guyenet puts it:
“If there’s one thing that’s consistent in the medical literature, it’s that telling
people to eat fewer calories does not help them lose weight in the long-term.”

Why calories-in/calories-out doesn’t work
So what is causing us to struggle to keep
the weight off? What is it about the “eat
less, burn more” strategy that makes fat
loss so unsustainable in the long-run?
The answer lies in a wrong assumption we
made about the calories-in calories-out
equation. Supporters of this theory claim
that when we eat fewer calories and burn
more calories, we must burn fat. Simple thermodynamics, they say.
But this is not entirely true. Thermodynamics does not say our bodies must
make up a calorie deficit by burning fat. Rather, it says we simply need to make
up the deficit somehow.
And as it turns out, our bodies actually prefer to do this another way – by
slowing down our metabolisms!
That’s because by simply ‘saving’ metabolic energy, our bodies can undo the
entire deficit caused by dieting and exercising. So while a one-hour workout
might put you down 500 calories for the day, a slower metabolic rate during the
other 23 can cancel that right out – no fat burning needed.
No wonder it’s so hard to lose any weight!
But wait, there’s more:
In addition to slowing down our metabolisms in this way, our bodies also
increase our hunger through the hunger hormone ghrelin.

So not only do we have metabolic slowdown trying to drive down the ‘calories
out’ side of the equation, but hunger pangs trying to drive up the ‘calories in’
side of the equation, as well.
Couple this with the fact that our bodies
remain this way long after we stop dieting
and exercising – until we gain back every
pound of weight we lost – and it’s hard to see
why we fail so often: our biology is literally
forcing us to!
Clearly, fat loss is a lot more complicated than the calorie equation had you
believe.

The solution: lowering our body-fat set points
Okay… so what should we do instead?
Well – up until now, I showed how our bodies reverse fat loss in the long-run by
slowing down our metabolisms and increasing our hunger. But here’s something
I didn’t tell you:
This process works the other way, too.
Not only do our bodies reverse fat loss, but fat gain, as well. It works in both
directions!
That’s because our bodies are biologically designed to defend a preferred level
of body-fat no matter what. And it is this level – what obesity researchers call
the body-fat set point – that lies at the heart of solving our fat burning woes!
You see: the body-fat set point works as follows:

When our bodies see we are below our set points, our metabolisms slow down
and our appetites increase. This causes us to gain fat. And when our bodies see
we are above our set points, our metabolisms speed up and our appetites
decrease. This causes us to lose fat.
Now, this concept has huge implications for our approach to fat loss.
It means that lowering our set points is the solution to all our problems!
That’s because when we do this, we convince our bodies that we are fatter than
we need to be. And this makes them actively lose fat for us!
That is: our metabolic rates increase. Our appetites decrease. And we produce
an effortless calorie deficit that sheds off the pounds before we know it – no
restriction needed!
But not only this, our bodies defend this fat loss, too. So we achieve the
effortless and permanent fat loss we all desire!

You see: losing fat was never about willpower or starvation. It was always about
biology. And when we work with our biology rather than against it, lasting fat
loss becomes as easy as breathing and sleeping!
The only question now is: how can we achieve the same?

CHAPTER 2
Lowering Our Body-Fat Set Points

The three causes of a raised body-fat set point
In the last chapter, not only did we learn why traditional fat loss programs have
such miserable success rates in the long-run, but also the real reason we can’t
seem to keep the fat off: the body-fat set point. As it turns out, it is only until
we lower our body-fat set points can we achieve the lasting fat loss we all
deserve.
But here’s the thing: in order to lower our body-fat set points, we need to figure
out what is setting them so high in the first place!
That’s because while we used to maintain a state of
permanent and effortless leanness – in perfect
accordance with the low body-fat set points nature
intended – now we’re piling on fat at unprecedented
rates.
In other words: something is raising our body-fat set
points as high as possible. And our only hope for lasting
fat loss is to eliminate it completely from our lives!
Hence, why this next chapter is so important. I’m going to show you which three
factors are raising our body-fat set points so high, as well as exactly how to fix
them.

I promise: if you faithfully follow the advice I am about to provide you, you will
lower your body-fat set point. And this means fat that comes off and stays off –
all with little to no willpower required!
So let’s not delay any further. Let’s get to the actual purpose of the book.
Here are the three main causes of a raised body-fat set point [15]:
1. Leptin Resistance
2. Impaired Metabolism
3. Physiological Damage
Now let’s take a look at each in more detail!

Cause # 1: Leptin Resistance
This first cause of a raised body-fat set point is a serious one. In fact, many
scientists even go as far as to say leptin resistance explains the entire obesity
crisis!
You see: leptin is a hormone released by our fat cells to tell our brains how
much fat we carry on our bodies.
The more body-fat we have, the more leptin is released to the brain. The less
body-fat we have, the less leptin is released to the brain. And the brain
changes the metabolism and hunger accordingly.
This is the way our body-fat set point systems are meant to work.
But problems arise when our brains do not detect leptin. That’s because
when our brains do not detect leptin, they mistakenly believe there is no
leptin being released!

That is: leptin resistance makes our set point systems think we have zero
body-fat. And that we must keep packing on fat to make up for it!
Now, there are many causes of leptin resistance. But the biggest is perhaps
chronic calorie overconsumption.
That’s because when we keep putting too many
calories in our blood, leptin is unable to flow
through it at all!
This is exactly why overeating can drive fat gain
much quicker than expected.
Not only does it force our bodies to store all the excess energy we put in
them, but it also prevents our brains from regulating our body-fat levels. And
this spells disaster for our health and waistlines!

How to fix it:
So clearly, we need to stop our chronic calorie overconsumption. And luckily,
there are two highly supported ways to do this!
The first is to increase our vegetable intake. That’s because on top of being
loaded with highly filling fiber, vegetables also have a low calorie-density.
This means that when they comprise a large portion of our diets – even
without replacing anything else – it becomes very difficult to overeat.
Also, because inflammation is another cause of leptin resistance, eating antiinflammatory foods like vegetables is a leptin resistance double whammy!
The second way to lower our calorie intake is to eat more protein. Protein
has been shown to reduce the hunger hormone ghrelin and increase the


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