You take the red pill you stay in Wonderland and I show you how deep the rabbit-hole goes."

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3 "This is your last chance. After this, there is no turning back. You take the blue pill the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill you stay in Wonderland and I show you how deep the rabbit-hole goes." "I'm trying to free your mind, Neo. But I can only show you the door. You're the one that has to walk through it."

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6 FACT #1: Losing Fat Slowly Is Murder on Your Metabolism Scientists from Newcastle University tested this. They took 3 groups of overweight men and put them on a diet.

7 The first group had it the toughest. They followed an extreme diet just for six days. The 2nd group followed a slightly easier low diet for 3 weeks. The 3rd group followed an even easier re-reduced calorie diet for 6 weeks. All groups ended up losing approximately 5% of their bodyweight. (About 10 pounds). The difference is how long it took. Group 1 lost the 10 pounds in just did 6 days! Group two did it in 3 weeks. Group 3 did it in 6 weeks. No surprise there. But what IS surprising is that resting metabolism dropped the MOST in the six-week diet group. The 3 week diet group saw the 2nd biggest drop in resting metabolism. And the 6-day "extreme diet group" saw the SMALLEST drop in resting metabolism! So the research is clear. Losing fat slowly is HORRIBLE for your metabolism. Source: Siervo, Mario, et al. "Imposed rate and extent of weight loss in obese men and adaptive changes in resting and total energy expenditure." Metabolism (2015): Accepted Article

8 FACT #2: Trying to Lose Weight Slowly Kills Your Chances of Losing Pure FAT Check it out: Researchers took a group of mice and put them on a 5% caloric restricted diet. This means they ate 5% fewer calories than usual. This is the very definition of a "slow & steady" diet. The opposite of a crash diet. So we'd expect good results, right? WRONG. In just 3 weeks of this "slow & steady" diet, here's what happened to these rats: Fat Mass went UP. (They gained fat). Lean mass DECREASED. (They LOST lean mass). There was a decrease in their total energy expenditure (they became less active) There was a decrease in their resting energy expenditure (metabolism slowed down). So clearly trying to lose weight with a mild (5%) caloric deficit is a recipe for disaster if you are a rat. But humans are different right?

9 Not so fast, check out fact #3 to see why slow and steady fat loss is a bad idea for humans too... Source: Li X, Cope MB, Johnson MS, Smith DL Jr, Nagy TR. Mild calorie restriction induces fat accumulation in female C57BL/6J mice. Obesity (Silver Spring) Mar;18(3): FACT #3: Losing Fat Slowly Is Horrible for Your Hormones Ever heard the idea that you should lose fat slowly because if you lose fat too fast it will mess with your hormones? Turns out that's nothing more than an old wives' tale. Here's the truth: A human study examining the effects of long-term mildcaloric deficit dieting in humans found that long-term dieters suffered from 78% lower testosterone levels and 28% lower VO2Max levels! The research is clear: Slow & steady dieting is HORRIBLE for your hormones and your testosterone levels.

10 Source: Fontana L, Klein S, Holloszy JO. Effects of long-term calorie restriction and endurance exercise on glucose tolerance, insulin action, and adipokine production. Age (Dordr) Mar;32(1): FACT #4: If You Lose Fat Slowly You're MORE Likely To Gain It All Back! I know this is surprising because we've always been told that "crash" dieting leads to "yo-yo" weight gain. But science paints a different picture: A long-term analysis of European dieters showed that dieters who lost the most weight during an initial 8- week diet phase were the most successful at KEEPING the weight off six months later. This principle held true even when the dieters were using a very low-calorie approach (less than 800 calories a day) during their initial weight loss phase. Scientifically-validated research proves that if you want to lose weight AND KEEP IT OFF, you should lose the weight FAST. Source: Wong MHT, Holst C, Astrup A, Handjieva- Darlenska T, Jebb SA. Caloric Restriction Induces Changes in Insulin and Body Weight Measurements That Are Inversely Associated with Subsequent Weight Regain. PLoS ONE. 2012; 7(8): e42858.

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14 - Joe Remington