Money flow is extremely important in economics, but things this big often have less quality stuff on the market, and we can see that every day. When you type “protein powder” on Amazon, you will get over 1k results, but to be honest with you, only 10% of those can actually place “quality” badge on their product.
That’s how we end up being in the loop. When I started losing weight I was a complete dummy. I had no clue what are proteins, fats, carbs, supplements, workout exercises, how to even drop the weight. Just like everyone else, I started Googling and quickly found myself overwhelmed because one site was saying “eat every half an hour but small portions” and the other one was saying “you just need 2 big meals per day”.
Worst thing? Both of those websites had people who had results with their program. So my conclusion was: both thing work. Why are they saying the other things don’t work then? Funk it, I’ll start with this every 30 minutes eating program and see where it will take me.
I started losing weight, lost about 30 pounds, and felt disappointed when I found out the most of that weight was water. How the heck should I start burning the fat? How much more water do I need to lose? Their half-evil wink told me to continue. But to start tracking calories.
When I did that they said start tracking macros. When I did that, they said you need more protein, buy protein powder. With every 5-8 lost pounds, I hit a week long plateau. And every time I tried to find an answer why is that happening, I found another “THIS WORKS WE PROMISE” solution, that was different than the previous one.
Drink more water, stop eating carbs, have a cheat day, sleep more, buy CLA, buy Green Tea Extract, buy L-Carnitine, buy fat-burner, start lifting weights, start doing cardio, stop doing cardio, stop lifting weights, don’t buy that, buy this, are you doing HIIT or regular cardio, you need to boost your metabolism, are you drinking collagen, stop with caffeine, rest 7 days, never rest…
Can you resonate with any of these things you found online? Yeah, you don’t have to answer to that question, we both know you did.
After 100+ lost pounds, I decided to help others lose weight, just by providing them with the correct path. No, it’s not a shortcut, but it looks like one. I just don’t want you to go through the exhausting process of research and trying things that don’t work, or don’t provide long-term results. So saying that this would be a list of weight loss secrets.
If you want to lose weight, it’s better to lose it forever, than to lose it for a couple of months.
Ready to find out everything I discovered on my 2 years weight loss journey?
1. 80% nutrition – 20% workout
From everyday life, you know that when you cut down with your portions and start eating less you can and will lose weight. But can you out-train a bad diet?
Simple answer – No. Way. Your body is like a huge machine, perfectly put together, a complicated mechanism that is capable of storing energy that is not burned, and we see that as fat.
When you stop the energy intake, your body will alter the source of energy, in this case, your fat. Of course, it’s a lot more complicated process than this, but you get the point.
It’s relatively easy to have a 10,000 calories intake, you can just go on YouTube, search for “10,000 calories challenge” and you will get lots of folks doing those challenges.
Funny thing is, it sounds like a lot, but when I watched that for the first time, I was like “I can easily eat like that every day!” Haha.
Well, maybe I am a freak of nature, but I love food and I would probably get full, but the point is intake.
But can you burn 10,000 calories?
No, you can’t. If the answer was yes, I would happily eat 7000 calories every day and burn 10000 calories on training.
So basically I would be 3000 calories in deficit, and I would lose weight.
Unfortunately, that’s not possible.
A guy named Steve Cook has over 1 million subscribers on YouTube and his channel is in the health and fitness niche. He has the video there called “10 Thousand Calorie Burn Challenge | All Day Workout” where he wanted to see can a bad diet be out-trained. Here’s how it all went.
He was training for 14 hours straight and managed to lose about 7000 calories.
So if you want to eat junk food, and are willing to sleep, wake up, go to the gym, get home, shower and sleep, yeah, go for it!
All trainers will tell you that you need them, and you need to work out. That’s partially true. Truth is that you need to work out, but you don’t actually need them.
You have a Google and YouTube, plenty of free guides for a workout, it’s important as much as proper diet. You can even buy cool courses for like $40 that will teach you everything you need to know, even how to do it from the comfort of your home. All you need is will, and that’s pretty much it. Focus on your nutrition, that’s the thing that will bring your health, and give 20% of your weight loss plan to exercise.
2. How Personal Trainer Looks Has Nothing To Do With His Knowledge
If you have two guys who are personal trainers, you will probably choose the one who looks better.
And that’s what 95% of people do, and they think it’s the right choice.
Personal trainer sells their knowledge. Not their bodies. If they have a good body, that means they do know what works the best for them. But do they know what works the best for everyone else? Maybe.
You definitely don’t want to go with someone new in the business with no experience or credibility. New trainers are often still trying to find what works best for everyone, not realizing that everyone is different, and there is no pattern that will always work. They will probably do little experiments to see how your body will react and you really don’t need that.
If that is not the case, and they do know what is best for you, you will still have slower progress.That’s where the experience counts. Experienced trainers already had someone similar to you, and they will give you instructions they already gave to someone else.
Of course, those instructions will not have 100% impact on you, because you are not like someone before you, but again, thanks to their experience they will be able to make changes and adapt everything a lot quicker to your needs.
When it comes to certification they often hunt for the same one – CSCS or Certified strength and conditioning specialist. Bear in mind that passing a CSCS program doesn’t make somebody a certified nutritionist. So, sure, let him guide you through your exercises, but when it comes to diet and nutrition, you can do your own research or reach out to a nutritionist.
3. Gyms Often Have Negotiable Price
Gyms probably don’t tell you this, but many of them have a negotiable price. Again, it’s business. Every gym out there wants to have a few gym freaks inside, that live to train and gain muscle. I don’t have anything against those people, but I do have problems with a gym being a hypocrite.
You would think they should have more overweight people to show everyone how people are changing their lives in there, but that’s actually not their tactics. Giving a discounted price to someone who looks awesome and works every day, or is in bodybuilding and uses steroids, doesn’t make sense to me. They should give a discounted price for someone willing to change their lives and start living healthier.
Anyways, research rates for nearby gyms then ask if the price is the best your preferred gym can offer. If they are sticking to their original price, that’s fine, but feel free to ask them for some benefits like a few extra months, some multivitamins, or other workout gadgets. They should at least have plenty of those.
Again, if not, then search for another gym. They’re all pretty much the same, and you’ll do the same stuff there, so why not search for the best offer?
4. Calories Don’t Really Matter
Technically 1000 calories of broccoli and soda are the same. But they are not. Let me tell you this and then I’ll explain: Counting calories is the biggest bullshit I’ve heard in my weight loss life.
There are thousands of calorie calculators online and to be honest with you, they’re all fine. The difference will be up to 200 calories which are still bullshit because those 200 calories still matter if you are tracking them. But why should you stop tracking them?
First of all, here’s an accurate definition of a calorie from Wikipedia:
Burning 1000 calories of broccoli and 1000 calories of soda is technically the same, but since you are burning it inside your body it definitely isn’t the same thing. Soda has sugar in its worst form, and calories from soda are mainly from sugar. However, calories from broccoli are mostly from the fibers, which body absorbs and heals your gut with it.
When you drink 1000 calories of soda, your insulin spikes, your growth hormone goes down making you unable to burn fat. Insulin blocks leptin, which is an appetite-control hormone, causing your brain to think it’s starving because it cannot receive the “I’m full” signal.
On the other hand, when you eat 1000 calories of broccoli, your insulin spikes way less than soda, takes all the good stuff and keeps your HGH and leptin on a normal level.
Drinking 1000 calories of soda will not give you weight loss process because thermogenesis process in the body, which is in charge of burning fat will be blocked, but having 1000 calories of broccoli will not block that process, because your body won’t have all those insane chemical reactions.
Now that you know that, let me ask you, does calorie counting matter?
Second: Did you know that by law the information listed on a nutrition facts panel allows being up to 20% incorrect?
Nutrition is a science and it is nearly impossible to get an accurate answer when there are SO many factors involved. Furthermore, it is extremely difficult to estimate the number of calories in, for example, a cup of broccoli, because when I measure as one cup may not be the same as when you measure a cup of broccoli.
That brings us to the next one:
5. There’s No Such Thing As Zero Calorie Food
Aside from water, there’s no 0 calories food.
Yes, I know, Coca Cola Zero clearly says it’s zero calories, but it’s not.
Most foods labeled as having 0 calories, actually do contain a small amount of calories. But as long as the less than 5, the FDA legally allows manufacturers to round that number down, meaning the food with 4.9 calories per serving can still be listed as having 0 calories.
Splenda, the zero calorie sweetener actually has 3.4 calories per packet. But for even better example let’s look at this product.
“I Can’t Believe It’s Not Butter!” spray. It’s advertised as non-fat, 0 calories food with a serving size of 5 sprays. But it’s actually not zero calories, it contains 4 calories per every 5 sprays. And when you consider the fact that its main ingredient, soybean oil contains about a 120 calories per tablespoon that means the entire bottle has almost 900 calories, even though it’s advertising suggests that it is a 0 calorie food!
So misleading labels are definitely part of the problem.
Another problem is a myth about negative calorie foods like celery or cucumbers that contain very few calories and its common misconception that your body expends more energy digesting them than the amount of calories that takes in. There is no science to back that up.
Did you know that your chances for developing diabetes are insanely higher when drinking diet soda or Coca-Cola Zero than regular sodas?
Did you know that Diet sodas make you fat?
Fact is, your body can’t metabolize diet soda normally because it’s sweetened with artificial sweeteners. So instead with sugar, they are sweetened with things like aspartame, and your body doesn’t really know how to process that.
When you take a sip of your diet soda, or zero calories soda, your tongue uses receptors to identify the taste. Is it salty? Is it sweet? Is it sour? When it figures it’s sweet, it automatically sends that information to your brain, and your brain gives an order to your pancreas to start producing insulin.
Now, our bodies have abilities to learn, so in the past, long time ago, when you first tried normal soda, your brain calculated the amount of insulin that needs to be produced in order to neutralize the sugar.
But the bad thing is that your body can’t identify if it is a normal sugar or artificial sweetener. All it knows – you just took something sweet we recognized previously. After it figures it can’t process those artificial sweeteners, you end up with an excess amount of insulin on your body, which is very bad.
So if you are on your cheat day or just want to have a soda, drink the normal one. It’s not healthy, but it’s 34% healthier than diet soda.
6. There’s No Such Thing as Yo-Yo Effect
No matter how much weight you have to lose, it’s a marathon. Not sprint.
It’s easy to figure your caloric deficit or just simply start eating less, but the point is not just to lose weight but to stay at the desired weight. That is usually the trick people don’t get. They start with a strict diet, lose weight and after they achieve their desired weight they get back to their old habits. Guess what happens next? They get every single pound back.
Getting everything back is known to be a yo-yo effect, and many diets out there have a “yo-yo effect” flag. If you look closer, you will notice that all of those yo-yo diets are extremely hard and there’s no chance you could have the lifestyle like that.
Yo-yo effect = getting back to your old habits.
It’s completely okay to start an extremely hard diet if you want to lose up to 10 pounds. Subscribing to our list brought you our 7 days 10-pound weight loss guide, which is made to make you lose up to 10 pounds.
Sometimes you relax too much for a longer period, and there’s some sort of wedding or special event, and you can’t fit in your dress/suit. Grab any of those diets, and they will work, but bear in mind that losing more than 10 pounds will result in a “yo-yo effect”.
When we talk about serious weight loss (20 pounds or more), the key is to find the diet that is not too extreme. Why? Well, because you need something not that stressful, that will guide you through your weight loss journey without insane cravings. Think of it this way: if you can spend the rest of your life living that diet, it’s the right one.
Face it, you are overweight mostly because of your unhealthy habits. Eating late, eating junk food, drinking alcohol, not having proper minerals, avoiding veggies… Can you resonate with any of those?
Now, I’m not saying you should track everything for the rest of your life and live on broccoli. But educate yourself. See what your body needs, and how to prevent cravings and weight loss stress.
After that, you will be able to craft your own diet plan and to stick with it. When you do that, you will never encounter fictional “yo-yo” effect, or should I better say, when you do that you will never have the need to go back to your old habits.
7. Ketogenic Diet is One of The Healthiest Diets Out There
…no matter what weight loss experts and fitness industry say!
Did you ever think about our ancestors? Their habits? What did the caveman eat?
Did you know that our ancestors spent their whole life in ketosis? Meaning, their body ran on the fuel called ketones. Ketones are byproducts of the body breaking down fat for energy that occurs when carbohydrate intake is low.
Here’s how ketosis works:
- When there isn’t a sufficient level of available glucose — which is what the body uses for its main source of fuel — and glycogen levels are depleted, blood sugar and insulin are lowered and the body looks for an alternative source of fuel: in this case, fat.
- Low level of glucose, blood sugar and insulin can be achieved by fasting, long exercise and having an extremely low carb intake – ketogenic diet.
- And when the body begins breaking down fats for energy like this (a process known as beta-oxidation) ketones are formed for use as fuel for the body and brain.
People following a ketogenic diet specifically reduce their carbohydrate intake for this reason: to create ketones for energy.
Ancient people didn’t have nearly as many carbs as we have today. They pretty much had berries they’d pick and meat they’d kill. Green veggies are known to have a very low amount of carbs, all kinds of berries have around 15 grams of carbs per 100-gram serving, which is still low enough to kick you out of ketosis, and meat practically has almost no carbs.
If you think about it deeply enough, we probably were never meant to eat a shit amount of carbs. And that’s why we have obesity.
Anyways, they lived on ketosis.
Today, the ketogenic diet is under attack by the fitness industry. There’s simply nothing in a ketogenic diet that can bring a big amount of money when it comes to being in ketosis. They’d rather have you eat more carbs, pay for more gym and trainers, buy more supplements, etc. The truth is, you only need multivitamins and that’s like $30 for a couple of months.
This is the battle the industry is losing because there are new studies every day that show benefits of ketosis. And science has spoken many times – our body reaches the healthiest level when being fueled by ketones.
Some of the benefits that are undeniable:
- Efficiency – it’s hard but it’s effective. Many out there will say it “yo-yo effect” diet, but read again #6. You can use a ketogenic diet to burn all the fat, and after that, craft your own healthy lifestyle diet, and guess what? You will not gain weight back.
- Improves mood and cognitive functions – In the beginning, you will feel anxiety but that’s because of low carb intake. Let’s be real for a minute here. Sugar is like drugs. And many people are simply sugar addicts. Quitting sugar will develop a huge stress and sorry for saying this, but no pain – no gain. After a few weeks when your body adapts, your mood, memory and cognitive functions will be stronger than ever.
- No Cravings – When you eat carbs, your insulin spikes up and down, all the time, causing you to crave foods (well, actually hormone leptin is in charge of cravings, but to keep it simple, it’s insulin’s fault). But when you are on a Keto diet and your body runs on ketones you don’t have those oscillations. Your insulin makes small spikes because the food you are eating mainly has a low glycemic index, and your hunger and cravings are gone.
- Rare or no plateaus – I experienced the first plateau after 5 months on keto. Until that my weight was dropping daily. Make sure to drink plenty of water and have daily multivitamin intake, that is really important.
- Destroys fatty liver, bad cholesterol, and triglycerides – Because of the stable insulin, Keto diet will clean your liver, and get rid of the bad cholesterol and triglycerides. Having stable insulin also benefits of lowering the risk of getting diabetes, strokes, heart attacks, etc.
- Awesome for endurance type training – If you are trying to build your stamina up, then Keto diet is the one for you.
- No counting calories – Forget about counting calories. Just focus on staying in ketosis, and you will have amazing progress.
Bear in mind that is hard. But also know it’s worth it.
If you want to know more about keto diet, feel free to read our post 8 Reasons Why You Should Start Ketogenic Diet Right Now.
8. Myth: Less You Weigh, Healthier You Are
The number on the scale does not reflect how healthy you are.
For example, when I was weighing 350 I noticed that my feet are always burning hot. I googled it and saw that might be a warning sign for diabetes. I panicked and went to the hospital very next morning to do all the tests. All results came normal. I didn’t even had one single thing going beyond normal limits. Cholesterol, triglycerides, pancreas, everything was perfectly normal.
When you look at those numbers, I was perfectly healthy. Yet I was morbidly obese.
Is it unhealthy to be overweight? Yes, but also breathing city air is, and we still do it. When we say obesity is unhealthy that doesn’t mean YOU are unhealthy, it means your lifestyle is unhealthy and it will lead you to the state where you will no longer be healthy.
A weight loss journey should be more than just working to make the numbers go down. Eating healthy and working out CAN result in weight gain due to an increase in muscle mass, so actually, those numbers on the scale don’t really matter much. They are just an overview for people on how your complete body weighs, including bone mass, water mass, organ mass, fat mass, etc.
That leads us to this:
9. There’s No Such Thing As Heavy Bones
“Nah, I’m not overweight, I’m just big boned.”
What a pro-level excuse.
Unfortunately, I was the first to find out that there’s no such thing as being big-boned. And when it comes to overall weight, bone heaviness is the last thing to blame. There are different frames of bones, but they vary in like a couple of pounds, definitely not 30 pounds.
15% of your overall weight is your bone weight.
Claudette Lajam, M.D, from American Academy of Orthopaedic Surgeons said for Huffington post:
She would definitely know the best as an orthopedic surgeon because when doing hip or knee replacement she can see the actual weight.
The interesting thing is that heavy people with a BMI over 33 never get Osteoporosis. They have a greater bone density which is increased when you do activities that put stress on the bone structure like weight lifting or in this case carrying around excess weight.
So big bones don’t really exist. Their weight depends on how much a person’s entire body weighs, so overweight persons usually have bigger bones, but that’s just like a pound or two.
For the most accurate bone weight, I suggest visiting a place that has a Dexa scan. I promise you, you will be shocked when you find out how much your bones weigh.
10. You Won’t Lose Weight With a Ginormous Caloric Deficit
Well, you will. But only for the first couple of weeks. After that, your metabolism will slap the hell out of you, and stop everything.
Having diets under 1200 calories will cause your body to go through a huge amount of shock and stress. Stress is actually the name we figured for the state of having too much hormone called cortisol in our body.
Cortisol causes high blood sugar level, which results with producing excess insulin, which results in stopping the weight loss process. Of course, it’s more complicated than this, but I want to keep it simple.
Often though, a magic number of 1200 calories is definitely not magic, nor healthy.
There’s something called basal metabolism and that is the minimum amount of energy required to maintain vital functions in an organism at complete rest. Your basal metabolism needs almost always over 1200 calories to basically keep you alive. Not taking that amount of calories would result in destroying your metabolism.
Since body composition varies from individual to individual, the amount of calories that we burn throughout the day is unique to each person. This means there’s no set number of calories that everyone should aim for.
Yes, you will lose weight with 1200 calories per day but only for a few weeks. After that, your body will hit a plateau so strong that it will stick to every single gram of your weight. Why? Because it thinks it’s under attack and it’s trying to survive.
If you want to track calories, calculate your own maintenance level, and drop that number by 300-500. That should be considered as healthy weight loss, where your body will have enough food to live, but no excess food to store.
11. Weight Loss Supplements Do Not Exist
Supplements have different types of categories but many of those categories are made up so you could resonate with certain category and start to think “This is what I need.”
Example: For people who are trying to gain weight, and find the category “Weight gain” they will stop paying attention to everything else, and look only for those products.
Don’t get me wrong. I have nothing against marketing but I do hate it when marketing is being used the wrong way – manipulating people. They love to set up all kinds of traps and leads, just to sell, and convince someone they actually need it, even when nobody needs it, actually.
On Extreme Loser you will find many supplements that I do recommend taking but you will never see that those are WEIGHT LOSS SUPPLEMENTS. In our article 5 Best Supplements For Weight Loss we talked about supplements that can help you lose weight, but not that they are a must for weight loss. None of those supplements will help you if you are not sticking to the healthy diet and exercise routine.
“Nobody needs this” is a category I made up and the first thing on that shelf are weight loss supplements.
Fat burners and similar products, they are all based on “quick weight loss” which is a red flag for a scam. It doesn’t matter what you drink, if you do not follow a proper healthy diet and do not exercise now and then, you will not lose weight. It’s impossible. It’s against the laws of nature and physics.
I hate fat burners, and I never used them. One time I went to supplement store to buy protein powder and omega 3’s when an “expert” recommended some new fat burner. He thought I was desperate just because I was overweight, and he saw the easy money. Don’t want to judge anybody, maybe he did want to help, but I doubt that most of those people already know what’s in there, and they do know how big bullshit it is.
Anyways, I took the product to see the label in the back and it was just what I thought it was.
Caffeine, green tea extract, and CLA.
I smiled and politely said “no thank you” and left without buying anything.
98% of fat burners have caffeine as their main ingredient. Caffeine can boost the metabolic rate and increase your strength, but after a while, people become tolerant to the effects and it stops working. Pre-workouts are also pure caffeine. So if you are drinking coffee, you are caffeine tolerant, because your body already recognized caffeine and blocked it.
Besides caffeine, there was green tea extract and CLA (which we will talk about in the next secret), but besides those 3, there was a shit load of artificial stimulants which nobody should take.
If you, however, are not convinced that you should not take it, then feel free to buy it. You will have the same result if you work out and eat clean, and you will have no result if you eat junk and don’t exercise.
Nature has everything we need. If you are looking for some natural stimulants for certain hormones then browse the internet. There’s plenty of websites that preach about organic foods and their secrets.
For example, find goji berries for stimulating growth hormone. It’s one of the healthiest berries in the world, and one of the first things nature gave us for fighting cancer.
12. CLA has almost 0 impact on your weight loss
CLA gained huge popularity all over the world in the past few years as an awesome weight loss supplement. But a very small amount of people actually know what’s behind its story.
Conjugated linoleic acid (CLA) is a fatty acid found in meat and dairy that is believed to have various health benefits. There’s actually 28 different forms of CLA and saying that you can start seeing red flags. Which one are you buying? No possible chance to know.
Studies have shown that CLA content is 300-500% higher in beef and dairy from grass-fed cows than grain-fed cows. When you start reading the label, I truly doubt it’s written how their cows are fed. Actually, does it even says it’s from cows?
It doesn’t. CLA in supplements is not derived from natural foods but made by chemically altering linoleic acid found in vegetable oils. That CLA from supplements contains types of CLA never found in large amounts in nature. For that reason, CLA supplements DO NOT provide the same effects as CLA from foods. Just like with BCAA, you are eating your CLA in your everyday diet. The average intake in the US is about 151mg per day for women and 212mg for men.
There were a lot of studies based on the CLA weight loss effect, and many of them came out with various results. Some say it helps, others it doesn’t. It depends on the view aspect.
Scientists have found out that CLA can help you lose weight in the first six months, and after that comes fat loss plateau that can last up to 2 years. If you think it’s nothing wrong with paying that price, the next part of this study will definitely change your mind.
According to the studies and results, CLA can cause an average fat loss of 0.2 pounds per week for about six months. So if your goal is to lose 2.5 pounds and then plateau for the next 2 years, what can I say… Go ahead!
The worst thing about consuming it in large doses is that it can have catastrophic side effects such as accumulation of fat in your liver, diabetes, inflammation, insulin resistance, lowering “good” cholesterol, diarrhea and oxidative stress. When I say large doses, I mean supplements, because they contain much higher doses than the amounts people get from dairy or meat.
13. Nutritionists And Dietitians Are Often Outdated
Let me shoot a quick disclaimer first: Not all nutritionists and dietitians are the same. Not all men are pigs, but yet there’s plenty of them. Just like bad nutritionists and dietitians.
A very large percentage of nutritionists and dietitians are outdated. The science of food, health, weight loss, etc., is evolving every day. Every day there are new studies that are showing new results. We are still learning about our bodies, and at the same time, we learn how different macronutrients affect our body – how our body processes everything and how can we improve our health.
Where I live, there was new nutrition and weight loss center opening that had the brand new technology (it was brand new back in the day). The technology was some chair you would sit in, grab to metal handles and nutritionist would sit in front of you, waving some stick that looked like an antenna, switching tubes with some liquid in it on the dashboard, and that after 30 minutes it would tell you foods your body is intolerant to.
My test came positive to like 15 different foods. Wheat, white sugar, banana, etc. So my mom took that test, bought alternatives and I started losing weight. Eventually, I gave up because I didn’t like it. I was a kid, so I didn’t really understand where junk food will lead me. But I knew it was far tastier than buckwheat bread and boiled eggs.
I gained weight, started losing and came to the point where I needed to lose only 20 more pounds in order to reach my goal. I figured “I was a kid then, maybe I should go again there, and have the test again, maybe that will boost it”. So I went there, and I sat on the same chair and as she was waving with the same antenna we started talking about how I already lost over 100 pounds.
– “How did you managed to lose that amount of weight?”
– “Well, I tried many things, but the ketogenic diet helped the most.”
– “Ketogenic diet? What’s that?”
– “You don’t know what Keto diet is?”
– “No, what is it?”
First I was shocked. Certified nutritionist and dietitian didn’t have a clue about the world’s number #1 trending weight loss diet. I barely managed to hide my shock.
– “It’s a diet, where you don’t have carbs intake. I mean you do, but it’s really low, like 25 grams maximum per day”
– “25g of carbs per day?! How were you awake?! What was your source of energy?!”
She stopped and gave me the most confused look I ever saw.
We both sat there in silence until she was done, and I got my test results. The test came out positive for only two foods: wheat and potatoes. Later I found out that “technology” was a scam (don’t know how I didn’t figure it out before), and it all made sense. Shitty outdated so-called nutritionists bought something expensive nobody else had and charged the treatment as very expensive.
Later I had the opportunity to talk with other nutritionists, and I hated the fact I was knowing more then they did. I’m really not bragging, I kinda feel ashamed for them, they should know better, they should help me out if I need them to.
Most of them think that just because they graduated in the field of nutrition, they know their shit.Well, they did, just when they graduated. But since those times, millions of new things appeared, and they stopped growing in their knowledge. And that led to a cringy situation I had.
Best thing to do is before deciding to visit a nutritionist, do your own research. Find some facts and educate yourself. And make sure to check the background of the nutritionist. There are some really good ones but bear in mind that most of them are simply outdated.
14. Fasting Can’t Actually Bring You Anything Bad
Fasting is the most powerful tool in the weight loss world. And the more it’s being researched, the more benefits they discover.
The best fasting method I personally use is intermittent fasting. You have two time-windows, eating window and fasting window. Fasting window should be at least 16 hours and eating window is max 8 hours.
Science has proven that after 12 hours of fasting, growth hormone works at its best because the insulin level is very low. Also, after 24 hours of fasting, certain cells in our guts start to regenerate. I even managed to find articles where people give their testimonies about treating serious diseases with fasting, such as cancer.
Know that starvation is not fasting. Fasting can kill you, but only when your body doesn’t have anything else to consume, meaning, you already reached anorexia.
You have a complete step-by-step beginner tutorial here, so make sure to practice it. It’s easy and very healthy. Your future you will thank you!
15. Myth: Weight Lifting Won’t Burn Fat
Of course, that depends on the types of lifting training and cardio training.
Half an hour of moderate weightlifting burns 112 calories if you weigh 155 pounds and 133 calories if you’re 185 pounds, according to the Harvard Medical School.
Half an hour of bodyweight exercises like pushups and pullups burn 167 calories if you weigh 155 pounds and 200 calories if you weigh 185 pounds. Perform these at a more vigorous intensity and you can burn 298 calories at 155 pounds and 355 calories at 185 pounds.
Cardio will just dry you out, and it will not increase your allowed caloric intake.
But do make sure to combine those two because though cardio is healthy, you just don’t want to focus only on that.
Do 40 minutes of weight lifting and 20 minutes of cardio. That should do the work.
16. BMI Is Bullshit
Body mass index, or BMI, is a measure of body size.
Your BMI uses your height and weight to determine how much body fat you have.
According to the National Heart, Lung, and Blood Institute, anything below 18.5 is considered underweight, falling between 18.5 and 24.9 is normal, 25 to 29.9 is overweight, and above 30 is obese.
Nutrition is a science and it is nearly impossible to get an accurate answer when there are SO many factors involved.
Furthermore, it is extremely difficult to estimate the number of calories in, for example, a cup of broccoli, because when I measure as one cup may not be the same as when you measure a cup of broccoli.
That brings us to the next one:
17. Myth: You Can’t Drink Alcohol During Weight Loss
I’m really tired of all those fitness and health blogs that strongly recommend quitting alcohol for successful weight loss.
Alcohol can be used for many purposes. People always tend to see negative sides of everything and let’s face it, alcohol has many of them. But hey, hamburger does too! Why does no one speak about the sodium level from hamburgers, who kills twice as many people every year than alcohol does?
You would be surprised how many people out there have over 100 years of life, and their testimonies always contain something like: “Yes, I drink a glass of wine every second day”.
There are numerous health benefits of consuming alcoholic beverages, (scientifically proven, and bro-scientifically proven) but we must not forget that statement is valid only if consumed moderately. Science also warns us that consuming too much ethanol can cause coma and death, which we witnessed (sadly) many times.
For example, scientists from the University of Western Australia found out that drinking moderately can improve your health and even sexual function in men and an increase of libido for women. But if you don’t use that “moderately” part, it comes the other way: you may suffer from sexual dysfunction and decreased libido.
So you get the point. Be moderate, and you will be fine. No one told you this but alcohol can actually help your weight loss. For example, I used alcohol sometimes to break a plateau. Alcohol has dehydrating powers and can flush out excess water from your body. Water retention can be a little tricky, if you are not balancing your minerals, and not paying attention to potassium level. Some alcoholic beverages contain various vitamins which can also boost your weight loss.
There was also a study where scientists found out that alcohol can help you fight colds, boost your memory, strengthen your bones, reduce diabetes risk, and… make you feel awesome!
Again, ONLY IF USED MODERATELY!
If you like to party that’s just fine, but learn what alcohol can you drink during your weight loss.
18. You Don’t Need 7 Gallons Of Water Per Day To Lose Weight
Water IS extremely important in weight loss. Not drinking enough water will cause your body to stop losing weight.
Well, I cannot say it will stop completely, but your fat-burning process will be significantly reduced. Your body cannot burn fat when dehydrated, and that’s just the way we are made. Another thing that comes with water deficiency is increased appetite.
Drinking water before meals can help you digest the foods, but it’s also beneficial because sometimes when we are thirsty, our brain sends the wrong signals, that come like “Hey, you are hungry“, instead of “Hey, you are thirsty.”
If you feel hungry all of a sudden, drink a glass of water. There are good chances that you will feel full, because of that wrong brain signal. It’s crazy, but it works!
However, drinking too much will be a significant impact on your kidneys. Drinking too much water will cause you to lose electrolytes and minerals important to your body. That will lead to “malfunction” of your immune system, and that’s when the shit starts to happen.
19. Fibers Can Heal Leaky Gut
Probiotics are cool. Let’s clear that. But they’re not originally what your body wants. Your digestive tract needs fibers.
With fibers, your gut is forming… well, products… and they keep you full.
Fibers have a small number of calories, and they do not spike your insulin that hard. If you, for example, eat a cooked potato, you will have a big fiber and low-calorie meal. But if you eat the bag of potato chips, those fiber numbers will not be that high, and calorie number will not be that low.
Fibers can work properly only if the water intake is good. They work with the water and form some kind of a gel in your guts. That gel is telling the brain it’s time to stop eating, and keeps you full.
Fibers will also make sure to protect your intestinal wall, and prevent bacteria and toxins leaking through it. That’s why veggies and greens are so important. They ARE fibers.
20. The everlasting myth about protein intake
If you visit the gym, every single person there will tell you a different amount of protein you should have daily. Some will say gram for every pound you weigh, others will say that the body cannot absorb more than 30 grams per day. And that is a HUGE difference.
But why is it important to have proper protein intake?
Not eating enough protein practically means you are eating too many carbs or fat. Protein is essential for weight loss because it feeds muscles. If you can’t do that through your main meals, you can make great protein snacks and get enough protein for your muscles. Also, a great option is to get a protein powder because it’s a lot easier to track macros with it.
However, I saw many people having protein diets and not losing weight, not realizing the level of protein is just too much for them. They work out and eat clean, sticking to their lowcarb or low-fat diet, but after their training, they eat 2 protein shakes, 15-oz of chicken breast and the protein bar. It’s just too much, muscles cannot absorb that much.
Optimal intake of protein should be 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg). So if you weigh 170 pounds and you have training 5 days a week, that would be 170 * 0.8 = 136g of protein a day. Everything bigger than that will result in body converting protein to fat.
21. Being Overtrained is a Thing
We always think more is better. We’ve been conditioned by society to think that more the better. Well, when it comes to training, more is not better.
The worst thing people do. when they hit the plateau because they are overtrained, is they keep pushing themselves. They try more, and that doesn’t work, so what do they do? They try even more, and more. And in the end, it still doesn’t work. The solution to this problem is finding the best and fastest way to cut back.
When you see that you are doing more than 90% of the people around you, and still not seeing the results, still not seeing gains you want, that can be only one of these two things:
- You are not working out properly
- You are working out properly but too often.
If it’s the first one, spend some time learning the proper form. Proper form will allow you in the future to adjust the exercise to yourself, to exclude a full range movement and target a specific muscle. Without proper for, in the beginning, you can do only harm to yourself, and nothing good will come out of it.
If the other thing is something you resonate with, cut back. Instead of going every day to the gym, take a week off, and then go every second day. Resting is more important than working out because your body burns fat and builds muscle while you’re sleeping.
22. Hypnosis For Weight Loss Is a Thing
A couple of years ago, hypnosis for weight loss made so much controversy that got people so confused. I studied psychology and that particular field always got my attention. Hypnosis always looks like magic that actually works, but it’s really something very simple.
Hypnosis is a state of mind where a person feels like napping after lunch. However, hypnosis cannot be performed on someone who doesn’t want to be hypnotized.
No matter how deep the hypnosis, is if a person doesn’t want to do something, there’s no way it will happen.
Simply put, if you have a problem, and you WANT to resolve it, and one of the options is hypnotherapy. So you want to resolve that issue, and you want to be hypnotized. A hypnotist will just walk you through that process.
Hypnosis is a great therapeutical method for resolving habits issues. That habit can be overeating, binge eating, eating sugar and junk food, etc. It’s a way of letting the subconscious take over to help stop some of the cravings and some of those dopamine impulses that come with eating food.
Most people understand how to lose weight, they know what they should be eating, they know they should be exercising.
The problem isn’t learning what to do. The problem is actually implementing it long enough to see results. Most of the time we have our conscious thoughts saying “I want to lose weight.” But from the background, you can hear the subconscious saying: “But when I’m bored, stressed, emotional, I like to eat! I don’t like exercise, and the food is my comfort!”
So when you consciously want to lose weight, but your subconscious mind says “Not today. buddy,” it’s so freaking hard because you are split in half! The goal of the hypnosis for weight loss is to align these negative subconscious habits with what you actually want.
Fact: Hypnosis for weight loss is incredibly effective, and it works almost every time.
Just make sure to find the right hypnotist and not some rookie who just finished the course!
23. You CAN Get Rid Of Cellulite Without Exercise
Wasting money is something I hate from the bottom of my soul. And paying for the gym in order to get off the cellulite is exactly that.
No matter what they say on their fancy commercials while looking shredded, you CAN lose cellulite without working out. It is different because in this case, exercise is an easier way to get rid of the cellulite.
But the main point, it can be done.
You can choose a healthy protein diet and get rid of cellulite but that will work slowly. In order to speed up a process, you have to include these:
Broccoli: I know you probably don’t like it but it’s a must, really! If you do, however, great! Broccoli is rich with alpha lipoic acid and it promotes collagen production. That results in less dimpling on the surface of fatty cellulite without exercise on areas like butt, thighs, and tummy.
Pineapple: Better news than broccoli, right? Haha! Pineapple contains the enzyme called bromelain. Bromelain is usually given to people after surgery because it has natural powers to reduce swelling (inflammation). It keeps your skin healthy, tight and firm.
Asparagus: Even though we said toxins have nothing to do with cellulite, asparagus will flush all toxins out of your body, and that’s because it behaves like a diuretic. Saying that it will flush all excess water from your body, but that’s not all. It’s also loaded with fibers and it forces minerals to do their job.
Sardines: Fish meat is the best meat and everyone knows it. The best thing about sardines is their level of omega 3 fatty acids which are popular in fighting the visceral fats.
Caffeine: Just like asparagus, caffeine will fight the excess water in your body. Watch out with the sugar, though!
Fruits: Include fruits in your diet! Your body needs sugar, but not refined white sugar! Fructose has many health benefits for your body! There are a couple more things that you should pay attention to in order to get rid of cellulite only through nutrition. Dieting and tracking everything can be an exhausting process and many people don’t like it. But it’s the price you pay for not getting sweaty.
Having a protein diet and food mentioned above included will give you results but as always secrets come in small packages. Here are some things you should bear in mind:
Water intake is very important. People tend to be confused when it comes to water retention. They hear all the time about excess water in their body and they just cut the amount of water they drink per day. Wrong! Water retention depends on sodium level, not the water intake.
Actually, the less water you drink, your body will keep more inside. That’s not what you want. You want to hydrate all day long, so the water can circulate through your body. Drink enough water, your skin will be very thankful, trust me!
Potassium is one of the most important minerals in our bodies. It prevents sodium to keep all the water inside and it feeds our cells. Kidney beans, bananas, potato (boiled), avocado… All those foods are rich in potassium, and you should balance them in your diet. Make sure you balance your potassium levels.
Stress level. People who have high-stress lifestyles have the level of catecholamines in the body increased. These catecholamines are linked to cellulite being created in the body. We spoke about this earlier in the article, and we’ll say it again: Balance your “happy” hours with your “stress” hours. If you need more advanced techniques about getting rid of stress, learn more about meditation and yoga. Those are really helpful!
Don’t spend a whole day sitting. If you can’t exercise or you just don’t want to, that is fine, I get it, but it’s not a reason to spend a whole day sitting. Take a walk, or do some home squats, get the blood circulating. That way you will reduce the chance of getting cellulite drastically.
24. Apple Cider Vinegar Truth And Myths
Here’s a myth: Apple cider vinegar has a lot of nutrients.
It doesn’t have a lot of vitamin A, it doesn’t have a lot of vitamins C, it doesn’t have a lot of minerals. What it does have is something even more important.
In fact, the real reason why apple cider vinegar works for so many conditions is that it has acetic acid. And the reasons WHY it works is because many people bodies are too alkaline. And I know that goes against many philosophies out there, but the truth is we don’t need our bodies to be alkaline! So we have to talk about pH factor. Many experts out there don’t know this but your pH depends on the part of the body we are talking about.
In this case, we will talk about blood pH which is the most accurate indicator of body pH.
Unfortunately, it’s very hard to determine the blood pH because as soon as your blood gets in contact with air, it oxidizes and it gets different pH.
So we need to go with symptoms. Hand tremor. Lightheadedness. Muscle twitching (especially muscle under the eye). Nausea, vomiting. Numbness or tingling in the face, hands, or feet. Prolonged muscle spasms (tetany). Heartburn.
Can you resonate with any of those?
It’s true that your blood should be slightly alkaline but it often becomes too alkaline. And that’s why apple cider vinegar works so well in making changes. If you manage to change the pH of your body a slight bit with apple cider vinegar you can create huge effects, because pH is so important in transporting minerals, allowing enzymes to work, stimulating the thyroid, increasing metabolism, etc.
One of the symptoms of being too alkaline is also heartburn.
Heartburn is actually a condition when your stomach acid is too alkaline, causing incapability of the valve on top to close. And people say “it’s just too much acid” and take baking soda to neutralize the acid.
That is the wrong thing to do because we were never meant to have sodium bicarbonate in our stomach. Our pancreas produces sodium bicarbonate to neutralize the acid from the stomach, in order to protect the digest system, it’s never meant to have it in our stomach. If you have heartburn, take apple cider vinegar, your heartburn will disappear in a matter of hours and will never come back.
As you age, your stomach is becoming more alkaline and you need it to be more acid. Apple cider vinegar will bring back acidity to your stomach, which will make you able to absorb calcium, minerals, and protein, which alkaline body cannot absorb properly,
Too much stress will also bring you a state of alkalosis, so apple cider vinegar also helps your body to fight excess amount of cortisol and keep everything up and running, even when you are under stress.
Being too alkaline will cause your body to have calcium in the soft tissue. Have you ever seen old people being stiff? Yup, that’s calcium in the small tissue. Did you ever have or know someone who has a twitching eye? Yup, that’s calcium not being absorbed. And they start taking botox to kill it, or vitamin D to equalize it but actually, everything they need to do is take apple cider vinegar. Why? You take apple cider vinegar, your pH drops down to normal acidic level, calcium get’s mobilized, and problem solved. Just like that.
Drink apple cider vinegar every day. Get a cup of warm water, 1 tsp of honey, 1/2 of lemon and 1 tbsp of apple cider vinegar. It’s the best-tasting tea to drink, and it’s one of the healthiest things on earth.
25. You CAN Build Muscle And Lose Fat at The Same Time
You CAN make a program for yourself, based on protein nutrition and planned systematic workout, where you WILL lose fat and build muscle at the same time!
And if you think that’s a big one, no probs, it’s even easier to make a plan for losing fat and PRESERVING muscles.
All you have to do is calculate your protein intake as said above, have proper water intake as said above, have a systematic workout of 40 minutes lifting weights and 20 minutes of cardio and sleep for about 7 hours.
However, here’s also a few things to know if you try to attempt this: This is not easy. Losing fat and building muscle at the same time can be a very difficult process. Why is it so difficult?
Because it is slow. And by slow, I mean slow like a fat-turtlewith-a-serious-hangover slow. Like really slow. Don’t expect to see classic weight dropdowns after you break the plateau. You will probably have the fat dropdowns because it’s natural, but you will not see it on the scale. Why? Well because you are gaining muscle, silly! If you drop 5 pounds of fat and gain 3 pounds of muscle, you will see only 2 pounds drop down. And admit it, when you are cutting, it’s not the same to see 2 and 5 pounds of difference!
It’s exhausting. Tracking calories, staying on track, working out, looking at slooooow progress, it’s really exhausting.
It’s a great way to lose weight generally. Your skin will be more thankful for a slow process, and it’s much better for your health than regular cutting.
It’s very easy to mess things up. If you are not careful and not tracking like you are supposed to, you will likely become Sisyphus. You will work your butts off, but there will be no results. If you experience that, change something immediately. However, if you enjoy sweating and not getting anywhere, keep up the good work!
26. Organic Does Not Equal Healthy
When it comes to packaged and processed foods, “organic” does not equal “healthy.”
As Michael Pollan quips in his “eater’s manifesto,” In Defense of Food, “Organic Oreos are not a health food”—they’re still heavily processed cookies filled with fat and sugar, and your body metabolizes organic fat and sugar the same way it does conventional.
Some companies use “organic” as a marketing smoke screen, only to load up a cup of yogurt or a box of crackers with unhealthy amounts of organic high-fructose corn syrup (yes, HFCS made from organic corn fits under the FDA guidelines for organic).
And fructose can be just as bad as white sugar. If not burned, it will impact the liver, and produce fat on it.
That also stands for a raw food diet.
Just because you are eating raw organic foods, without herbicides and pesticides, doesn’t mean you can eat a ton of it.
Overconsuming anything in this world is not healthy.
27. Coffee Makes You Fat
If you are like me and can’t imagine the morning without coffee, then I have bad news. Coffee does make you fat.
Caffeine concentration from the cup of coffee unnaturally spikes up your cortisol level. Stress is the state of having high cortisol, so what happens when cortisol goes up is your body starting to break down the muscle and store the fat. 200mg of caffeine which is a cup of coffee results in increasing the cortisol by 30% in 1 hour.
And the worst thing? It will remain that high for the next 18 hours.
Besides getting the cortisol up, coffee inhibits your R.E.M. sleep. If you don’t know what that is, here’s a simple explanation:
There are basically two types of sleep: R.E.M. and Non-R.E.M. Rapid Eye Movement (R.E.M.) is the part of sleep that cycles with Non-R.E.M. During the R.E.M. sleep you dream and you are considered to be in deep sleep. R.E.M. sleep occurs about 90 minutes after you fall asleep. But what does deep sleep have to do with coffee?
Well, during R.E.M. sleep our bodies burn the most fat, build the most muscle and bone. And they can’t do that with cortisol being up. Actually, coffee will even prevent you from going that deep into the sleep, so even though you thought you slept good last night, you probably didn’t if you consume coffee often.
28. Breakfast Cereals Make You Fat
When I started losing weight I pretty much knew nothing. I thought I would eat less, drink more water and instead of a burger, take healthy breakfast cereals.
When it comes to choosing “the right” breakfast cereals, people mostly get triggered by those “healthy” words – fitness, no sugar added, light, with honey, healthy, multivitamin, etc. Just in case you didn’t know:
- just because you see a fit person on the box it doesn’t mean that the product has anything to do with fitness.
- Even though it says no sugar added, yes, there’s some sugar added.
- the word “light” usually means “full of carbs”. You eat it, after a few hours your blood sugar crashes down, and a few hours later your body wants more. “It’s really light, my body burns it in 2 hours!” No.
- Honey is healthy, but that thing in there is sugar water with flavored honey.
- Healthy is just a word. I can make a box of meth and write “Healthy” on it.
- In the best case scenario, it has like 5% of good vitamins.
All these healthy breakfast cereals are full of sugar and refined carbs, which are the number #1 reason people get overweight in the first place.
What happens is you wake up with your insulin level down, your growth hormone is working the best at the moment, and you need something with a low glycemic index that will not spike your insulin to the sky. You want a small spike because if the spike is huge you will have constant cravings throughout the day.
People on high-carb diets usually have these blood sugar roller coasters, and it’s far from healthy.
If you are not practicing intermittent fasting, and you just need breakfast, then eat breakfast. Foods that will keep you full for a longer time and will not affect your insulin are foods like eggs and veggies.
29. Low-Fat Yogurt Is Extremely Unhealthy
Here’s a simple explanation of how the yogurt is made: Fresh milk is fermented using lactic bacteria. The bacteria convert the lactose to lactic acid, which thickens the milk and gives it the tangy taste – result: yogurt.
What do you need to do in order to remove natural fat from that milk/yogurt?
Yep, you guessed it, it has to go through a chemical process. And when it does, it tastes like shit.
Seriously, I tried that organic low-fat yogurt without any additives, and I almost puked my soul out.So obviously, nobody is going to buy it like that. So what companies do is they add all kinds of other artificial stuff to cover that taste, so it tastes like a normal one.
However, new studies are showing that saturated fat is harmless to humans. Saying that when you buy low-fat yogurt you actually paid someone to remove something from the yogurt that’s harmless to your body, and to put much worse artificial things in there.
30. Salad Dressings Make You Fat
I know, how can the best things be bad things?
Well, because the fitness industry made them like that. It’s a lot easier to make money selling something people will get easily addicted to and that will make them unhealthy. When they realize they’re unhealthy and that leads nowhere, it’s a lot easier to sell them everything that will help them be healthier. Simple, but unfortunately, a working loop.
Commercial dressings can kill your complete diet plan. Most of them are based on soybean oil, which is very cheap and full of Omega-6. Scientists have discovered that too much Omega 6 can increase inflammation and potentially contribute to disease.
The other problem with these dressings is they are loaded with calories, and if you are tracking down calories it will be A LOT harder for you to stay in caloric deficit.
You can find plenty of recipes out there that will help you make your own healthy dressing.
Use natural spices and extra-virgin olive oil. When you learn how to make them, you’ll never wish to go back to commercial ones, because, with proper ingredient ratio, homemade dressing can taste like a million bucks!