Effortless Fat Loss

By Milo Bigsby

Effortless Fat Loss is a simple approach for men and women to loose fat, without dieting. This book demystifies fat loss, and explains why so many other approaches fail. We live in a world where we are continually bombarded with ads for fitness gimmicks, fad diets, and pills and potions, yet humans are more obese than ever. Effortless fat loss uncomplicates the process of food, fats, eating and how to use our own body to maximize hormones, and burn fat. This straightforward book helps break down the simple approaches into common sense steps to losing fat, and maintaining a healthy physique. Find out how easy it can be!

• Language: English
• Publisher: Bigsby
• Release date: May 26, 2021
• ISBN: 9798201239688

Book preview

Effortless Fat Loss

Simple Approach for Men and Women to Lose Fat Without Dieting

Milo Bigsby

© Copyright 2021 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: What is Body fat?

How Food is Converted to fat

Types of Body fat

Benefits of Good Body Composition

Rewire Your Body to Burn fat

Understanding Metabolic Syndrome

Chapter 2: Gut Check

What is Gut Bacteria?

Gut Bacteria and Weight Loss

Gut Bacteria and Antibiotics

Tips to Keep Your Gut Bacteria Healthy

Chapter 3: Fasting Is Not Fad

The Science of Fasting

Hormones, Digestion, and how Food is Used for Energy

Insulin and Diabetes

Fasting and Hormones

Fasting and Metabolism

Chapter 4: Food is Complicated; So Keep it Simple

Factors Influencing Food Choices

Biological Determinants of Food Choice

Economic Determinants of Food Choice

Social Determinants of Food Choice

Psychological Factors

Mindful Eating

What is Mindful Eating?

Mindful Eating vs. Dieting

Rebuild Your Relationship With Food

Create a Vision of Your Future Self

Consider Food as Energy

Turn off Autopilot

Seek Excellence, Not Perfection

Identify Food With No brakes

Indulge Mindfully

Chapter 5: Taming the Hunger Bully

Hunger and Hormones

Hunger and Fasting

Chapter 6: Sugars

Why Cut Out Added Sugar?

Good Carbs vs. Bad Carbs; Making Smart Choices

What Are Carbs?

‘Whole’ vs. ‘Refined’ Carbs

Low Carb Diets?

Making Smart Carb Choices

Chapter 7: Sleep and Hydration

Your Sleepy Brain

Sleep and Appetite

Tips for Quality Sleep

Hydration to Healthy Weight Loss

Water Suppresses Your Appetite

Water Increases Calorie Burning

Water Helps in Waste Removal

Water Helps to Burn fat

Water Increases Your Performance

Chapter 8: Small Changes = Big Results

Motivate Yourself to Lose Weight

Determine Your Whys

Set Realistic Expectations

Focus on Process Goals

Use a Plan That Suits you

Keep a Weight Loss Journal

Celebrate Your Accomplishments

Find Social Support

Think and Talk Positively

Appreciate Your Body

Avoid Perfectionism

Final Thoughts

References

Introduction

Every year presents us with a wonderful opportunity to start over again. Millions of Americans are always on the verge of setting their new resolutions for the year. Often, this means tackling the old goals with a renewed sense of commitment and enthusiasm. Research shows that one of the most common New Year’s resolutions is to lose weight and get into shape (Wunsch, 2020). This comes as no surprise now that the US has the highest obesity and overweight rates globally. In fact, the developed countries experience much higher obesity rates compared to other nations. According to the World Health Organization, over 1.4 billion adults in 2014 were overweight. Worse, the predictions are set to continue, and it’s estimated that about 42% of Americans will become obese by 2040 (Nirvana Fitness, 2016).

Interestingly, Americans aren’t just lazing around, expecting miracles to happen for them to lose weight. People are genuinely doing their best to lose the extra pounds. Key findings from the Centers for Disease Control and Prevention (CDC) reveal that between 2013 and 2016, over 49% of American adults tried to lose weight. There was also a higher percentage of women aiming to more strictly maintain their dietary and exercise habits compared to that of men (CDC, 2018). With these statistics in mind, it’s not surprising that the weight loss industry is a booming business. Americans are desperately looking for a solution to help them lose weight, and are thus spending more money on dieting and weight loss products (Dray, 2021). What’s more, most of them also engage in physical exercises that would help reduce weight.

Despite these efforts though, nothing seems to work. People have turned to what seems like an endless degree of exercise programs, weight loss books, dieting tips, and other various quick-fix methods just to lose weight and be happy again in their own skin. This leaves us all wondering why these efforts seem to never pay off. So, you might be wondering, why is losing weight so difficult? If you’ve been racking your brain to figure out why this might be happening to you, you’re not alone.

Scientifically, there are proven reasons why you may be finding it difficult to shed off those pounds. Cut yourself some slack. While you might be doing your best to lose weight, chances are that your body is working against you, and this is one of the main reasons why you might be struggling. The reality is that when we try to lose weight, we not only fight off our cravings, but we also fight the biological functioning of the body. For instance, weight loss might lead to an increase in the ghrelin hormone, a hormone that signals the body that you’re hungry. It also lowers the leptin hormone that would have signaled the body that you’re full. The imbalance of these hormones only makes it more challenging for you to keep the pounds off. This is one of the main reasons why fad diets do not work.

Besides, losing weight takes time. You shouldn’t fall for quick-fixes that promise you to