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Last Updated on December 16, 2020

The Truth of Rapid Weight Loss: How to Actually Shed Pounds

The Truth of Rapid Weight Loss: How to Actually Shed Pounds
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“If I drink this supplement, will I lose 40 pounds in two weeks?”

 Another consultation with a new member in the fitness center that I manage, and yet another person that fell prey to the marketing-trap of a supplement company that promised immediate results and rapid weight loss.

Rapid weight loss is enticing. It speaks to our human nature. It’s unfortunately also a false fantasy of ours.

The truth is that while you might be able to lose weight in a very short time, it’s practically impossible to keep it off. Here’s why and how you can actually shed pounds sustainably and continuously.

The Key to Patience

A mentor of mine once told me bluntly: You can have it all young man. You can be a great salesman and entrepreneur. You can run a successful business. As long as you just refuse to give up.

Is it that simple? It is.

I came into a management position at a young age not because I’m the brightest but because I outlasted my colleagues.

There are a lot of similarities between business and the results in the gym. They just produce different rewards.

If something isn’t working simply because you don’t have the patience to push through, develop this crucial piece of the puzzle before moving on.

You can learn more about just how long it takes to build muscle and lose fat here.

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The Art of Weight Loss

Weight loss is simple, but not easy.

It’s not easy because it goes against our nature. We all have to know that our ancestors dealt with much rougher situations than we did. Over millions of years our genome has evolved to store energy in order to prepare for rainy days.

Only in the recent decades have we gone from scarcity to absolute abundance. The supermarket just around my corner contains ripe fruits from all over the world. Packaged, conserved foods that can be stored in our shelf for years to come.

While our recently-evolved, self-conscious forebrain is demanding us to keep losing 10 more pounds, our genome is desperately trying to hold on to all of those bits of energy storage, making rapid weight loss nearly impossible.

Fat cells used to be our friends, and now they’re enemies. (Find out more about the reason why here.) In order to beat them and lose weight, we have to learn to go against nature and trick our genome.

How to Trick Your Genome

What if I told you that there is a way to soothe your genome and your brain at the same time? How can we manipulate both of these entities to reach our goals?

Here’s everything that you need to know about substantial and sustainable weight loss in one sentence: Calories and satiety are not linked.

We can eat a huge McDonalds meal with thousands of calories but still feel hungry after one hour. We can scoop out some ice cream late at night, and the only time we feel satiated is after we’ve gained 2 more pounds.

On the other hand, we can eat 1-2 cups of broccoli or spinach and often feel full. What matters is the caloric density and the seven crucial factors influencing satiety.

7 Parts of Satiety

Hunger and satiety are sensations. Satiety is the absence of hunger. If we feel satiated, we feel full. If we feel full, we’re more likely to stick to a diet.

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If calories are not linked to satiety, which factors are? Lucky for us, a study on satiety gave us some answers. The researchers concluded:[1]

Servings of different foods vary greatly in their satiating capacity.[2]

Optimize satiety for rapid weight loss

    And the effect of a food on one’s satiety is important, as the satiety heavily influences our future eating behavior. These are the components that played a role.

    Fiber

    Fiber fills up your stomach and speeds up digestion through your small intestine. This means that less macronutrients will get absorbed. Therefore, also less calories.

    Foods containing fiber-entrapped natural sugars produced the highest satiety scores in the whole study. If you want to feel full, start taking in more fruits and vegetables.

    Sensory Information

    Studies have shown that our sensory information can play a huge part in our satiety and rapid weight loss. We’re primed to seek a variety of foods, but if we routinize the habit of eating the same foods during our eating breaks, satiety might come earlier.[3]

    Water

    If a food contains more water, it will naturally also be less calorie dense. Not only that, but the increased water content also fills up our stomach more, boosting feelings of satiety.

    Protein and Carbohydrates

    Protein and (good) carbohydrates seem to have great satiating effects. Both of these macronutrients can, therefore, help you lose fat more easily. However, stay away from fatty products, as fat was inversely correlated with satiety. Fat also contains nearly double the calories.

    Plate Size

    The bigger the plate size, the more calories you will consume, which will slow you down on the road to rapid weight loss.[4] This may seem obvious, but many people eat far more than they should simply because they fill up a plate that’s bigger than a normal portion size.

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    Amount of Fat Cells

    Our fat cells, scientifically called adipocytes, release a hormone called leptin. Leptin levels are significantly higher in obese individuals. When we start dieting, our leptin level goes down fast—too fast. It’s an indication to our brain that we’re starving.

    We suddenly feel hunger, have reduced motivation, and burn less calories at rest. This means that if we’re overweight, our body wants to keep us like that.[5]

    Serotonin

    Do you ever wonder why chocolate is so addictive? This tasty, dark food is releasing serotonin in our bodies to the same extent as cigarettes. This explains why stress often causes weight gain.

    They crave that good-feeling neurotransmitter that gets released in our brains. This means that the less stress we have and the better we feel, the more satiety we will experience.[6]

    The Next Steps

    “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

    It’s time that we start thinking about long-term weight results when it comes to weight reduction. We have to realize that if we use the dieting approach to rapid weight loss, we’re losing both muscle and fat mass.

    This means that every time we start a diet, it gets harder, not easier.

    It’s therefore absolutely crucial that we start with the end in mind. We have to start a diet that is sustainable for months to come. There are three ways to do that:

    1. Focus on Satiety

    While a calorie deficit is important, we also have to focus on staying full. If our brain thinks we’re starving, our diet is doomed to fail.

    If we fight against our genome, we enter a war we can not win. If we fight against our genome, we enter a war we can not win. Eat high protein foods while avoiding processed foods. This will get you started.

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    2. Add Weightlifting and Cardiovascular Training to Your Schedule

    Weightlifting and cardio can improve the ratio of lost fat and muscle mass and keep us healthy. Increased muscle mass will also make it easier to keep off the weight, as it increases our caloric need.

    You can learn more about why cardio is so good for you in this article.

    3. Add Incremental Changes

    A diet shouldn’t necessarily be a diet. It should be a long-term dietary change for the better. We lay the groundwork to our dieting success by beginning with the end in mind.

    Try making one small change to your diet each week to avoid shocking your body and mind. As you work incrementally, you’ll train your body to adjust slowly and sustainably.

    Conclusion

    Rapid weight loss is a false fantasy. There’s no supplement that will help you lose 40 pounds in 2 weeks.

    It’s practically impossible to keep the weight off long-term if you do this because the dietary switch was never sustainable in the first place.

    Instead of focusing on short-term results, we should pay special attention to long-term habit change to get us to a healthy weight and more balanced levels of body fat.

    Weight loss is a trojan horse. We might expect superficial results like an improved reflection in the mirror, but if we begin with the end in mind and focus on long-term habit change, it affects multiple components of our existence and can lead to a better quality of life overall.

    More Weight Loss Tips

    Featured photo credit: Meghan Holmes via unsplash.com

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    Reference

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

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    Published on July 14, 2021

    13 Best Foods to Eat at Night (Advice From a Health Coach)

    13 Best Foods to Eat at Night (Advice From a Health Coach)
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    We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

    You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

    But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

    1. Turkey

    If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

    It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

    Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

    2. Fish

    Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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    Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

    Fishes also contain nutritive oils that are good for your body and skin.

    3. White Rice

    White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

    White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

    4. Bananas

    Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

    Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

    5. Cheese and Crackers

    Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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    This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

    6. Warm Cereals

    Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

    Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

    7. Yoghurt

    Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

    Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

    Unsweetened yogurt is a great snack and one of the best foods to eat at night.

    8. Eggs

    Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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    Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

    9. Protein-Pineapple Smoothie

    As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

    As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

    10. Tart Cherries

    Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

    Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

    11. Honey

    Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

    It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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    12. Popcorn

    When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

    Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

    13. Baked Sweet Potato Fries

    French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

    As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

    Final Thoughts

    When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

    Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

    When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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    Remember, eating healthy is a great way to remain healthy.

    More Healthy Snacks Options

    Featured photo credit: K15 Photos via unsplash.com

    Reference

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