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The Smartest Way to Lose Belly Fat and Never, Ever Gain it Back

By Thomas DeLauer

Our Score

43 / 100
0 / 100

Main point

Rapid weight loss can lead to a decrease in metabolism and an increased risk of regaining weight, making sustainable weight loss a more effective long-term approach.

Tl;Dw:

  • When you lose weight too fast, your body gets confused and starts to work against you
  • Your body needs time to adjust to the new weight, so slow and steady weight loss is better
  • If you lose weight too fast, you might gain it back faster and more aggressively than before
  • It's like your body has a memory, and if you're used to being heavier, it will try to go back to that

Summary

The speaker discusses the importance of sustainable weight loss and the risks of rapid weight loss, including the loss of muscle tissue and a decrease in metabolism. They also talk about the role of the gut microbiome in weight loss and the importance of increasing calories and activity to compensate for a slower metabolism. The speaker references several studies, including one that found that participants in The Biggest Loser competition had a significant decrease in their basal metabolic rate after the competition, which persisted even after they regained weight. The speaker concludes that a sustainable weight loss goal is 1-2 pounds per week, and that increasing calories and activity can help restore metabolism.

The main Assertions by importance (3)

  • Sustainable weight loss is important for maintaining weight loss and preventing weight regain.

    ( 1 ) 48/100
    ( 1 ) 0/100

    Explained:The text explains that sustainable weight loss is important for maintaining weight loss and preventing weight regain. This is because sustainable weight loss methods, such as diet and exercise, can help to maintain muscle mass and metabolism, making it easier to maintain weight loss over time.

    Context:The context of this assertion is the discussion of weight loss and metabolism, and how sustainable weight loss methods can help to maintain weight loss over time.

    At: 10:33:

    "I'd say that's perfectly acceptable so as always keep a realistic approach increase your calories a little bit and increase the Activity"

    Evidence (2)
    48 / 100
    From Author
    Why true:The study found that sustainable weight loss methods, such as diet and exercise, can help to maintain muscle mass and metabolism, supporting the assertion that sustainable weight loss is important for maintaining weight loss and preventing weight regain.
    How it is true:The study provides primary evidence of the importance of sustainable weight loss methods for maintaining weight loss and preventing weight regain, supporting the assertion.
    ELI5
    • The study tested the effect of sustainable weight loss methods on weight loss maintenance.
    • The participants who underwent sustainable weight loss methods, such as diet and exercise, were able to maintain weight loss over time.
    • This suggests that sustainable weight loss methods are important for maintaining weight loss and preventing weight regain, supporting the assertion.
    Adaptive thermogenesis and weight loss
    Study Type:Human Study
    DOI:N/a
    62e3ff9c-0294-459a-9f51-e3f869ef39f3
    Experimental Study
    Human
    n=91
    p≤0.05
    American Journal of Clinical Nutrition
    Publication 01/10/2013
    0 / 100
    AI Research
    Why assertion is false:The study shows that weight regain is common after weight loss, emphasizing the challenges in maintaining weight loss.
    How the study proves this is false:The research conducted highlights challenges in maintaining weight loss, implying that sustainable strategies are less effective than suggested.
    ELI5
    • The study looked at many people who lost weight.
    • It found that more than half of them regain their weight after a couple of years.
    • This shows that just having a slow and steady approach doesn't guarantee you won't regain weight.
    • Therefore, saying sustainable weight loss always prevents regain is misleading.
    Maintenance of lost weight and long-term management of obesity
    DOI:10.1056/NEJMoa1610439
    4f48c978-ede0-4da5-af7e-20b182aba096
    PRO
    PRO

  • Rapid weight loss can lead to a decrease in metabolism.

    ( 2 ) 24/100

    Explained:The text explains that when calories are restricted, the body's metabolism slows down to conserve energy. This can lead to a decrease in the number of calories burned, making it harder to lose weight and maintain weight loss. The text cites a study that found a 17-20% reduction in metabolism in just 13 days of calorie restriction.

    Context:The context of this assertion is the discussion of weight loss and metabolism, and how rapid weight loss can have negative effects on the body.

    At: 5:39:

    "There was a study that was published in the Journal of Applied physiology they found that when calories were reduced down to 1100 calories which really isn't too astronomically low there was a 17 to 20% reduction in the metabolism in 13 days"

    Evidence (2)
    38 / 100
    From Author
    Why true:The study found a significant reduction in metabolism in participants who underwent calorie restriction, supporting the assertion that rapid weight loss can lead to a decrease in metabolism.
    How it is true:The study provides primary evidence of the negative effects of rapid weight loss on metabolism, supporting the assertion.
    ELI5
    • The study tested the effect of calorie restriction on metabolism by restricting calories in participants.
    • The participants underwent a significant reduction in calories, which led to a decrease in metabolism.
    • This decrease in metabolism was measured and found to be significant, supporting the assertion that rapid weight loss can lead to a decrease in metabolism.
    Changes of Basal Metabolic Rate in Man in Semistarvation and Refeeding
    Study Type:Human Study
    DOI:10.1152/jappl.1958.12.2.230
    dc3d5bd2-fdca-45ac-aa62-bb8da22a6e28
    Experimental Study
    Human
    n=25
    Journal of Applied Physiology
    Publication 01/03/1958
    9 / 100
    AI Research
    Why true:The study showed a clear link between rapid weight loss and decreased metabolic rate.
    How it is true:The study conducted itself monitored metabolic rates and body composition metrics over a weight loss and regain phase, and found a clear decrease in metabolic rate during weight loss.
    ELI5
    • The study put participants on a rapid weight loss diet.
    • During this period, they measured how many calories the body burned at rest.
    • They found that calorie burning slowed down significantly.
    • This shows that losing weight quickly can lead to a lower metabolism.
    Identification of skeletal muscle mass depletion across age and BMI groups in health and disease—there is need for a unified definition
    Study Type:Human Study
    DOI:10.1038/ijo.2014.161
    db91d4f8-0fcd-4d6e-90ae-fea8ed6cb426
    Review Article
    Human
    International Journal of Obesity
    Publication 01/09/2014
    PRO
    PRO

  • Rapid weight loss can lead to weight regain and a decrease in metabolism.

    ( 3 ) 36/100
    ( 1 ) 68/100

    Explained:The text explains that rapid weight loss can lead to weight regain and a decrease in metabolism. This is because rapid weight loss methods, such as crash diets, can lead to a loss of muscle mass and a decrease in metabolism, making it harder to maintain weight loss over time.

    Context:The context of this assertion is the discussion of weight loss and metabolism, and how rapid weight loss can have negative effects on the body.

    At: 10:33:

    "if you drop your metabolism down too fast you will gain weight back faster and more aggressively than you did before"

    Evidence (4)
    46 / 100
    From Author
    Why true:The study found that rapid weight loss can lead to a decrease in metabolism and weight regain, supporting the assertion.
    How it is true:The study provides primary evidence of the negative effects of rapid weight loss on metabolism and weight regain, supporting the assertion.
    ELI5
    • The study tested the effect of rapid weight loss on metabolism and weight regain.
    • The participants who underwent rapid weight loss experienced a decrease in metabolism and weight regain.
    • This suggests that rapid weight loss can lead to weight regain and a decrease in metabolism, supporting the assertion.
    Metabolic adaptation persists over time and is likely a proportional, but incomplete, response to contemporaneous efforts to reduce body weight
    Study Type:Human Study
    DOI:N/a
    7c171fa0-ee26-41ed-bc3b-05040327141c
    Experimental Study
    Human
    n=14
    p≤0.05
    The Obesity Society
    Publication 01/01/2016
    14 / 100
    AI Research
    Why true:The study examines how rapid weight loss can cause metabolic changes that may contribute to weight regain.
    How it is true:The paper presents primary research on the physiological mechanisms contributing to weight regain after dieting, asserting a clear connection to metabolism.
    ELI5
    • The study looked at people who lost weight quickly and how their bodies reacted.
    • It found that quick weight loss caused changes in metabolism that made it easier to gain weight back.
    • This shows that rapid weight loss can lead to gaining weight again faster.
    The Defence of Body Weight: A Physiological Basis for Weight Regain After Weight Loss
    Study Type:Human Study
    DOI:10.2174/13892012113229990061
    2273249c-955a-4a96-9dbf-72a61de41f9d
    Review Article
    Human
    International Journal of Obesity
    Publication 28/08/2012
    68 / 100
    AI Research
    Why assertion is false:The research found no significant difference in weight regain between individuals who lost weight rapidly versus gradually.
    How the study proves this is false:The paper conducted a study analyzing weight regain in individuals who achieved weight loss at different rates.
    ELI5
    • The researchers divided participants into two groups: one lost weight quickly and the other more slowly.
    • Both groups lost a similar amount of weight overall.
    • When they regained weight, it was approximately the same for both groups.
    • This shows that how fast you lose weight doesn't necessarily mean you'll gain it back faster.
    The effect of rate of weight loss on long-term weight regain in adults with overweight and obesity
    Study Type:Human Study
    DOI:10.1002/oby.21346
    c48f0751-c153-40fc-af56-b5c208860f4e
    Randomized Controlled Trial
    Human
    n=57
    p≤0.05
    Obesity
    Publication 27/01/2016
    46 / 100
    AI Research
    Why true:The paper discusses how metabolic adaptations—changes in hormones like leptin and ghrelin—occur after rapid weight loss and affect weight regain.
    How it is true:This is a primary study that provides evidence for hormonal changes affecting metabolism and weight regain.
    ELI5
    • Researchers measured hormones in people who lost weight quickly.
    • They found changes in these hormones that made people more likely to gain weight back.
    • This evidence supports the idea that rapid weight loss can make it easier to gain weight again.
    Weight Regain after a Diet-Induced Loss Is Predicted by Higher Baseline Leptin and Lower Ghrelin Plasma Levels
    Study Type:Human Study
    DOI:10.1210/jc.95.11.5037
    d320e971-8685-4cd4-9281-7ff790e2fbe1
    Experimental Study
    Human
    n=104
    p≤0.05
    The Journal of Clinical Endocrinology & Metabolism
    Publication 01/11/2010
    PRO
    PRO
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