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5 Sources of Fake Weight Loss Results In Your Body

5 Sources of Fake Weight Loss Results In Your Body

In this article, you will learn 5 different ways in which your body can trick you with “fake” weight loss results on just about any weight loss diet. I call these results fake, because they can make it look like you’re losing a lot of weight even when you’re hardly losing any body fat at all.

In other words, fake weight loss is any weight you might lose that won’t come out of your body fat reserves (such weight is also known as your non-fat body weight, or your lean body mass). Many rapid weight loss diets (or crash diets, if you will) take a huge advantage of this. They trick you with an illusion of fast weight loss, but as soon as you’re off the diet, you gain most of the lost weight back.

This is nothing new, we all know this as the dreaded yo-yo dieting effect. Except, only a handful of people understand exactly why this happens on so many fast weight loss diets.

In this article, I will use a combination of weight loss science and personal experiments to show you what actually happens in your body during (and after) most crash diets.

I will not only explain the 5 five different sources of fake weight loss results in your body, but I’ll also try to estimate by how much each of these 5 sources can mess up your weight loss results.

1. Dehydration (loss of body water)

Back in 2004, I did an extreme weight loss challenge to demonstrate how to lose the most weight in one day. I have shown it’s possible to lose almost 20 pounds (or 9 kilograms) of weight in just 24 hours. But you should know that what I did IS extremely dangerous. When taken to extremes, dehydration can literally cause your heart to fail [1], so do not repeat what I did under any circumstances.

I specifically designed my extreme weight loss experiment to lose as much water weight as possible in those 24 hours. I hardly drank any fluids during my challenge, and I used a couple of natural diuretics to force even more water out of my body. On top of that, I exercised in intense heat to lose huge amounts of body water (through sweat).

But given how many calories I actually burned in those 24 hours, I couldn’t have lost a lot more than a pound of body fat. So at least 18 out of the 20 pounds I lost didn’t come from my body fat reserves.

Not getting in any fluids, diuretics, heat, and exercise can all dehydrate in your body. But there are two more specific reasons why our bodies release even more water weight during extreme weight loss.

So let’s get those two out of the way first.

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2. Glycogen

Your body stores energy in a couple of different ways. While a huge majority of that energy is stored away in your body fat reserves, some of it is also stored as glycogen. Burning away your glycogen reserves can also make it look like you’re getting great weight loss results, even when you’re not necessarily losing any body fat at all.

Our bodies store about a pound (or a little over 400 grams) of glycogen on average [2], but every gram of glycogen also binds about 3-4 grams of water to itself [3]. Because I ate almost no food while exercising for about 6 hours during my extreme weight loss challenge, I wiped out most, if not all of my glycogen reserves. As my body kept burning away glycogen for energy, the number on my scale started dropping pretty quickly. But again, that didn’t mean I was actually losing a lot of body fat, I was simply losing the weight of glycogen (and the water that was bound to it).

Now, while an average person stores about a pound of glycogen, some people can store more than two pounds of it. In other words, if you completely wiped out your glycogen reserves, the number on your scale could deceive you by as much as 7.7 pounds (5 kilograms) [2] of fake weight loss.

3. Salt (sodium)

Salt, or more precisely, sodium (sodium is the main component of salt), plays a huge role in our modern diets. Even if you’re not adding any extra salt to your food, there’s a good chance your diet already contains a lot of sodium. Sodium isn’t just added to junk foods like pizza and hamburgers, but also to foods like bread, turkey breast, chicken noodle soup, and lots of other processed foods.

According to the Center for Disease Control and Prevention, “more than 75% of the sodium Americans eat comes from restaurant, prepackaged, and processed foods.” [4]

Okay, but what does all this have to do with fake weight loss results?

All that extra sodium we eat with our food, can force our bodies to hold on to quite a lot of extra body water (to keep that sodium diluted in concentrations that aren’t harmful to your body). Because I exercised and sweat a lot in my weight loss experiment, I also lost a lot of sodium and the water that was bound to it (we lose a lot of sodium as we sweat [5]).

So pretty much like glycogen, the loss of sodium (and the water bound to it), can trick you into believing you’re losing a lot of weight, even when we’re not necessarily losing any body fat at all.

How much fake weight loss can sodium actually cause?

This information was pretty hard to come by, but based on one study [6] and my own sodium weight loss experiment, it’s possible to lose as much as 6 pounds (3 kilograms) of body weight if you get rid of any extra sodium in your body.

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4. Muscle mass and vital organ tissue

The loss of your muscle mass and vital organ tissue (your vital body mass) is another critical problem you’ll run into, if you try to repeat what I did in my extreme weight loss experiment. Because, once you start running low on glycogen, your body simply can’t extract enough energy from your body fat reserves alone. So after you wipe out your glycogen reserves, your body will have no choice but to start burning away some of your “structural proteins” for energy [7].

Where will those structural proteins come from?

Proteins are the basic building blocks of your muscles and vital organs. This means your body will literally start eating itself away, just so it can keep you alive during times of extreme weight loss.

How bad can this get?

If I “just” stopped eating food during my extreme experiment, I could end up losing as much as 1 pound (0.5 kilograms) of vital body mass in a single day [7]. But if you keep exercising after running out of glycogen, you can lose over 100 grams of your vital body mass for every hour of exercise. I began my experiment with full glycogen reserves, but then exercised for about 6 hours. So in those 24 hours, I probably lost somewhere around 2 pounds of muscle mass and vital organ tissue in total.

My experiment was extreme, so the destruction of my vital body mass was extreme as well. But the same destruction of your vital body mass will happen on pretty much all but the slowest of weight loss diets (although it won’t be nearly as extreme as in my experiment). Explaining the science on why that happens – and more importantly, how to prevent this without slowing down your fat burn rates – is definitely a story for another article.

So let me just wrap this part up by saying that your final weight loss results will also look better if you’re losing your vital body mass on a rapid weight loss diet. Again, this will have nothing to do with your body fat and is something you’d want to avoid at all cost.

5. Food waste

Let’s take a look at the one last thing that can cause a fake drop of the number on your bathroom scale. I ate almost no food during my 24-hour weight loss experiment, but I could have gone even more extreme. I could have taken a laxative, or use any colon cleansing method to empty out my colon.

If I got rid of all food waste from my colon, this too could make my final weight loss results look even better on paper. I could be “bragging” about an even bigger drop of the number on the scale (without losing any extra body fat).

Colon cleansing is something that actually gets recommended on a lot of different diets/cleanses. Also, if you do any kind of a juice/liquid diet, or simply eat less food overall, you could again be looking at “better” weight loss results at the end of the weight loss diet. The less (solid) foods you eat, the more your colon will empty out, and the better your final weight loss will seem.

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How much fake weight loss are we talking about here?

According to one study [7] – in which they tested “industrial-strength” colon cleansers (the stuff they use in medicine to prepare patients for surgery) – you could end up losing up to 6.6 pounds (3 kilograms) of weight, simply by clearing out your colon.

For the last time, this quick drop of the number on the scale would have absolutely nothing to do with your body fat.

What are the maximum possible fake weight loss results?

To sum up the maximum potential for fake weight loss results on just about any rapid weight loss diet, here’s how much weight you could lose from all 5 sources of fake weight loss results in your body:

  • up to 7.7 pounds (5 kilograms) of weight by wiping up your glycogen reserves
  • up to 6 pounds (3 kilograms) of weight by reducing the amount of sodium in your diet
  • up to 6.6 pounds (3 kilograms) of weight by emptying out your colon
  • up to 1 pound (or more with exercise) of muscle mass and vital organ tissue per day.
  • on top of all this, you could keep dehydrating your body to the point where it becomes the very last thing you’ll ever do (but I am counting on you to NEVER try anything like that).

Ok, so these are the maximum possible numbers, and they at least roughly add up if I compare them to my real-life results. In my extreme 24-hour weight loss experiment I lost at least 18 pounds of non-fat weight, which can be explained with the numbers above.

If I wanted to precisely measure how many of the 18 pounds I lost came from each of the 5 possible sources, I would need access to some pretty expensive & complicated equipment. But exact number aren’t important. The important thing is that you now have a good enough idea of just how big of an weight loss illusion crash diets can create.

And what happens when you break off a rapid weight loss diet and return to your normal diet?

The real reason for fast weight regains after a crash diet

If you return to roughly the same diet you were on before you started a crash diet, all the non-fat weight you lost during the diet will return pretty quickly.

Your glycogen reserves will refill, your body will regain the water it lost because of dehydration, you will gain back the sodium-bound water weight, and your colon will fill back up again. In my extreme weight loss experiment, it only took two days to gain back almost all the weight I lost (but I did eat more food than I normally do).

Now, if you do a crash diet and then start eating too many calories once you’re off the diet, you WILL gain back any body fat you lost over time (and likely add some on top). But those first couple of pounds you gain back very quickly will have nothing to do your body fat.

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The only way to make sure if a diet has actually helped you lose body fat instead of just dropping your non-fat weight temporarily (or worse, destroying a lot of muscle mass and vital organ tissue), is to measure your body fat percentage before and after the diet. The important thing is that you now understand what happens “under the hood” if you do a fast weight loss diet and then quickly gain back some weight.

You will no longer think that the diet didn’t work, that you did something wrong, that your metabolism has been “crippled” by the diet, or even that you’ve lost and regained pounds and pounds of body fat in a matter of days (which is simply not possible).

Can crash diets deliver only fake weight loss results?

Let’s put something into perspective. Even though I lost “just” a pound of body fat in my 24-hour weight loss challenge, it would still take a week or two to lose the same amount of body fat on most standard weight loss diets.

If my experiment didn’t involve dangerously dehydrating my body and destroying a lot of muscle mass and vital organ tissue in the process, we could actually be talking about one of the fastest fat burn methods on the planet (but we can’t, cause what I did is simply too dangerous).

Crash diets have gained a very bad reputation because of the rarely understood yo-yo effect, but some well-designed rapid weight loss diet can actually target your body fat reserves extremely well (and do so without the destruction of your muscle mass and vital organ tissue).

The problem is, only a handful of rapid fat loss diets have ever been scientifically proven to be able to deliver those kind of results [7]. I have to wrap this article up, but if you’re interested in more information on this, look up muscle sparing fasting (or as scientist call it, protein-sparing modified fasting).

This was a long read, but congratulations for making it all the way to the end.

My hope for this article is to eliminate at least some of the confusion, frustration, and disappointment people usually run into when they regain weight after a rapid weight loss diet. If you know someone who ever suffered through such feelings, do them a favor and share this science-based explanation of the yo-yo dieting effect with them.

Featured photo credit: pixabay.com / geralt via pixabay.com

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Little-known health dangers of water fasting Water Bottle Arm Muscle How Much Muscle Mass Can You Lose During a Water Fast? Weight Loss Results 5 Sources of Fake Weight Loss Results In Your Body

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Last Updated on October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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