How to Reverse Obesity, Say Experts — Eat This Not That

Obesity in the United States is a problem. Over 40 percent of adult Americans are obese, according to Trust for America’s Health and “1 in 5 children and adolescents in the US have obesity”, the Centers for Disease Control and Prevention states. There are several causes for obesity like genetics and lifestyle choices and being grossly overweight can be linked to significant health issues such as high blood pressure (hypertension), high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia, Type 2 diabetes, coronary heart disease, stroke, gallbladder disease and death). But the good news is with hard work and positive behavior changes weight can be lost. Eat This, Not That! Health talked to several health experts who revealed how to reverse obesity and help keep the excess pounds off. 

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fruits and vegetables in a bag

Amy Davis, RD, LDN explains, “A plant-based diet has the power to cure obesity for many reasons. First off, fruits and vegetables are the main foods eaten, and they are very low in calories while being very high in nutrients such as fiber and antioxidants. Also, replacing processed foods with plant-based foods will often inadvertently decrease calorie consumption and mindless snacking.”

soda glasses

“Replace drinks with water – Sodas, sports drinks, and even sweetened coffees are some of the biggest drivers of sugar consumption in the United States,” Daivs states. “Replacing these drinks with water will drastically decrease calorie and sugar intake, saving folks thousands of calories and grams of sugar over weeks and months.”

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Young smiling attractive sporty girl runner in shorts and sleeveless shirt keeps her leg raised while warming up and stretching outdoors at stadium of university campus seen on background

According to Davis, you should squeeze in a workout at the start of your day. “Exercise first thing in the morning – Even just 20 minutes of exercise first thing in the morning has massive benefits that can help reverse obesity. A morning workout will increase levels of dopamine and serotonin, jumpstart the metabolism, while decreasing cortisol. These neurological benefits trickle into the rest of someone’s day, helping them feel better, make better food choices, and overall improve the quality of life.”


Dave Shelton, Founder & Trainer at My Fitness System says, “Do not target losing 10 pounds per week and having the world’s most strict diet. This sounds great, but is not feasible. It is better to set your goals small at first so that you can achieve them. Small feats of success will motivate you to keep pushing in your fight against obesity.”

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Steven M. Sultanoff, Ph.D. Clinical Psychologist Professor Pepperdine University says, “Start a high-quality sugar diet. What is that you wonder?? It is an eating style where you do not restrict anything but before eating that coveted sweet or large quantity you pause and ask, ‘Is this how I want to invest my sweet desires? Do I want to skip this candy bar so that I later have my chocolate cake?’

You may see what is really happening with this ‘diet.’ You are slowing down your food choices and delaying gratification. The more you delay, the fewer calories you ingest, and you are on your way to managing eating which of course manages weight.

You are making yourself conscious of food choices. This may also include looking at the calorie count on a restaurant menu and then making a choice of how to invest calories. Of course, there are weight loss programs that set number limits on calories, but as you know, for the most part, these are not successful. This ‘diet’ is really a cognitive lifestyle change keeping the individual in control while at the same time not burdening the individual with limits and structures that are so often resisted. Over time it becomes integrated into the fabric of one’s being.”

A woman raids the refrigerator late at night looking for a food snack.

Stephanie Lincoln a Licensed Mental Health Counselor and Nutrition Coach reveals, “The only way that our modern society will be able to reverse obesity is by tackling the 10,000-pound elephant in the room, food addiction. We are a society of food addicts. It is the most prevalent addiction, yet, no one is talking about it. Because of our evolutionary biology, our brains and bodies were designed to give us very strong, almost impossible to ignore, impulses to overeat and to crave the things that will fatten us up the quickest, sugar and carbs. Our biology was designed that way because it helped our ancestors survive. Our ancestors had to overeat when they could because the occasion didn’t come up too often. It helped us store fat and be ready for the many times a year where we went hungry, due to lack of access to food because of the season, migration, or famine. Unfortunately, those compelling hormones that urge us to eat ample calories to fatten up still exist in our modern biology. We are addicted to food and unless we address this in ourselves, we…

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