Weight loss is a global trend. Many individuals are obsessed with losing weight or at least avoid gaining unwanted body fat in the quickest, easiest, and most convenient ways possible that it’s almost magic. Because of this, many fad diets have been introduced by different institutions, businesses, or even so-called health professionals. You might even find yourself considering to try this hype if you aren’t doing it yet. Is it really worth all your time, money, emotions and other efforts?  Here’s the truth behind the fad diets that are available today:

The instructions and restrictions of what to eat or not to

Fad diets will tell you specific food to eat and what not to eat to achieve the said weight loss. For example, you should have a banana or an egg after every meal, or you shouldn’t have an acid-producing diet that involves meat or some dairy, or you should just eat soup. Restricting your food intake will cause you to lose weight, but if you’re on a soup diet, then you’re only losing some pounds from water. Effective weight loss solutions never tell you to just eat one thing or avoid others. What you can do instead are:

  • Eat various kinds of food. Your body needs all sorts of nutrients that no one food can give you. Have adequate carbohydrates from whole grains, omega-3 from fatty fish, and protein from lean meat.
  • Snack healthily. Many people think that snacking adds to gain weight. However, this isn’t true if you eat the right kind of food. Pack fruit or raw vegetables like carrot sticks for a healthy snack. Otherwise, make things simple with a great healthy snack delivery.
  • Avoid empty calories. Food that is rich in refined sugar and carbohydrates are the group you want to stay out of. While they can probably make you feel better, for the time being, it has a crashing rise and fall effect to your blood sugar levels, aside from adding to weight gain.

lose weight without a fad diet

The promise of weight loss in a short period

Is the diet going to help you lose x lbs in only seven days? If the time frames of losing weight are too short or unrealistic, then it’s too good to be true. While you might want rapid weight loss, it’s not going to be sustainable and might even backfire in the foreseeable future. Here are some logic and science behind sudden weight loss:

  • Fad diets will ask you to cut down your usual calorie intake to half, or even lower. For example, if you’re taking in 3000kcal per day, you’ll need to have only 1500kcal or less. You will definitely lose weight fast.
  • You’ll reach your total weight loss during the third week or so, and then your metabolism will also start to slow down to try to conserve body resources.
  • Once you notice that you haven’t been losing more weight, you can get demotivated, see that the diet didn’t work, resume your eating habits and gain weight again. Sometimes, this causes you to gain more weight than you had previously.

Having cycles of rapid weight loss and weight gain is doing more harm than good to your body and mind, and in worse cases, affect your mood that could hinder you to boost your career.

The magical weight loss without the need for exercise

Unfortunately, not everyone is a fan of exercise. So whenever a fad diet promises weight loss without breaking a sweat, many individuals rush to try it out. The proper and sustainable weight loss is almost impossible without being paired with exercise. Exercise benefits your body not only for weight loss but even for overall healthy living. Here are some exercise tips:

  • Have at least 2 hours and 30 minutes of exercise on a weekly basis. Having regular exercise is vital to keep your systems active. You don’t need to do one entirely strenuous exercise session. Running for at least 15 minutes every morning will do wonders to your body.
  • Cardiovascular workouts can burn calories and increase when you work harder. Thirty to forty-five minutes of moderate intensity cardio workout 3-5 days a week is a recommendation for weight loss.

you don't need to follow a fad diet to lose weight and stay fit

There’s no lifestyle change needed

Another common indicator of the fad diet is when it claims that you don’t need to change your lifestyle. Keeping your body healthy needs a lot of work and lifestyle changes to see real results. You’ll need to trust the science, not the food fad. Here are lifestyle changes for weight loss:

  • Avoid a sedentary lifestyle. Make sure you walk for 5-10 minutes every hour when you’re at work. Stand from your desk and do some stretches.
  • Ditch the sugar. Stop eating food high in refined sugar like candies, pastries, and doughnuts. If you want something sweet, have berries instead.
  • Have regular exercise. Run or walk for at least 15 minutes before you go to work, or join some yoga classes or gym clubs that you can do after work.

If you want to lose weight and do so effectively, stop trying out fad diets. It’s best to work hard for the body that you want with proper exercise and healthy, balanced diets. It might not be easy, but it’s going to be better than the hype.