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In 2002, The International Agency for Research on Cancer (IARC) found sufficient evidence that carrying excess weight was linked to increased risk of five major cancers: colon, breast, uterine, esophagus and kidney.
A 2016 report from the prestigious New England Journal of Medicine there are eight more cancers added to this list. These include: stomach, liver, gallbladder, ovary, thyroid, multiple myeloma (a cancer in the bone marrow) and meningioma (a cancer of the protective tissue surrounding the spinal cord and brain). (1)
While excess weight presented the biggest risk for esophageal and uterine cancer, previous studies suggest that even a smaller amount of excess weight may increase the risk of breast and colon cancer.
The study concluded that carrying extra weight for some people may interfere with hormone levels, specifically sex hormones and insulin that alter metabolism and cause inflammation. (1)
5 Easy Ways to Lose Weight & Reduce Cancer Risk
1. Bigger Lunches
Eating a bigger lunch and a light supper has been shown in a handful of studies to effectively support healthy weight loss compared to having a larger supper. (2) Learn more about this strategy and beyond by downloading my free eBook, Ayurvedic Weight Balancing.
Rid Yourself of Refined Sugar
Refined sugar has been linked to weight gain, child obesity and numerous health concerns. (5) Read the labels of the food you eat. Try not to eat any foods with more than 10 grams of sugar per serving, and make sure there no added sweeteners in the list of ingredients. Avoiding refined sugar can be a challenge. To help you navigate, I wrote a free 40-page eBook, called Blood Sugar Secrets for Health and Longevity.
Increase Fiber Intake
Most Americans do not get the fiber they need to support healthy elimination, a diverse and healthy microbiome and natural weight balancing. (6) Hunter-gatherers ate about 100 grams of fiber each day. The average American gets about 20 grams. The highest sources of fiber in the diet are from beans, beans and more beans and, of course, more fruits and vegetables. In centenarian cultures, where people live to be over 100 years of age, beans, not meat, are a daily dietary staple.
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Exercise Without the Stress and Burn Fat
In my first book, Body, Mind and Sport, I share research we conducted comparing nose breathing to mouth breathing during exercise. Nose breathing burned more fat and allowed the body to stay in a calm, meditative, fat-burning state during vigorous exercise. Mouth breathing initiated a fight-or-flight, sugar-burning, fat-storing chemistry in the body during exercise. (3) Try using a comfortable rhythm of the breath through the nose to be the monitor of how much exercise is good and how much is harmful.
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Stop The Processed Foods
Processed foods may be the biggest culprit of all regarding unwanted weight gain and related health concerns. In one study, a diet of processed foods increased the likelihood of belly fat, high blood sugar, high blood pressure and high cholesterol by a whopping 141 percent. (4) Eat a whole food and seasonal diet the very best you can. To make this easier, sign up for our free seasonal monthly eating guide, called The 3-Season Diet Challenge, where you receive guidelines, tips, recipes, grocery lists and superfoods in your inbox for each month of the year.