Episode 81. Lose 10 lbs. in 10 Days!
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Lose 10 Lbs. in 10 Days! Sound impossible? If you’re talking about lbs. of fat, it is! Coach Scott Abel outlines what’s required to lose 10 lbs. of fat in 10 days, then contrasts it with diet strategies that actually work for long-term, sustained weight loss.
The Fact and Fiction of Quick Weight Loss
- A recent edition of a popular women’s magazine featured a story on how to lose 10 lbs. in 10 days.
- Scott has trained competitors who’ve lost more than 10 lbs. overnight. The question is, what is actually being lost? The implication is that the 10 lbs. are 10 lbs. of fat.
- Fitness and physique industries are built on “shiny new objects”, and these are often presented as a product, how a product is marketed, branding, and so forth. 10 lbs. in 10 days (“10 in 10”) is catchy, aka “sticky”, so that it’s memorable.
- “10 in 10” is linear, but the body and its systems are non-linear. An example of linearity is calories-in-calories-out, however, the body is more complex than that.
- By using the calories-in-calories-out logic, to lose 10 lbs. in 10 days, a person would have to lose a lb. a day, where one lb. = 3500 calories. To put this into context, an average person burns 2600 calories while running a full marathon, which leaves you 900 calories short. This also assumes eating nothing at all. So, to lose 10 lbs. in 10 days using this logic, it requires running a marathon-and-a-half every day while eating nothing for 10 days!
- Scott’s Book, Understanding Metabolism, spells out the complexities and realities of human metabolism.
- You can’t choose to lose the type of tissue you want. Losing just fat, especially quickly, isn’t possible.
- Osmotic fluctuations: specific changes in diet always cause immediate and predictable outcomes, but this is from water-weight loss. Carbs hold 2.7 grams of water per gram of carb (glycogen stores in particular). Cutting carbs causes water-weight loss, but not fat or permanent weight loss.
- Short-term (water) weight loss is used as “proof” that fat diets work.
- Quick weight-loss programs rely on “suspension of disbelief” where what we know to be true is ignored in order to believe what we would like to be true.
- A good weight loss program focuses on progress.
- The scale doesn’t tell the whole story. Scott references a female client who dropped from a size 12 to a size 8 dress size (and fit in some size 6s), but was unhappy because she had gained 2 lbs.