Do Crash Diets Work?

Wanting to lose weight, regardless of the motivations, is a common occurrence. The general goal of being healthier is so common that some of the most frequently cited resolutions include weight loss, healthier eating, and more exercise. While shedding pounds is always possible, the process can be slow for a variety of reasons. Changing lifestyle habits, reaching weight loss plateaus, or simply not seeing gains fast enough causes many people to turn to fad or crash diets to achieve a better figure. However, experts agree that a consistent, measured approach is always better in the long term.

Why quick fixes don’t work

Although crash diets can temporarily yield results, most people who attempt these methods regain the weight that was lost. These programs often rely on drastic calorie restrictions, unrealistic activity levels, or complete avoidance of specific food groups. However, most individuals can’t maintain these habits for extended periods, leading to weight regain. Likewise, dramatically slashing calories without properly refueling causes the body to enter starvation mode. Rather than losing weight, metabolism slows down to conserve body fat as the body thinks nourishment is no longer available. Instead of chasing fads, consider the following 3 tips that are proven to support weight loss goals.

1. Eat the right foods

While weight loss does require a caloric deficit, proven weight-loss strategies all center on ensuring that calories consumed are nutrient-dense. Eating enough protein helps people feel fuller longer, which helps prevent cravings and energy slumps that usually derail weight loss strategies. Aim for at least 4 servings of vegetables and 3 servings of fruit each day, including as in-between meal snacks. Whole grains like brown rice, whole-wheat bread, and pasta can be used instead of refined versions like white bread or white rice. Healthy fats can be olive oil, nut oils, and nut butters, but should be used in moderation. Keep sugar consumption to a minimum except for natural versions found in fruits.

2. Create realistic goals

Even if a person plans to lose significant amounts of weight, setting realistic benchmarks helps to maintain motivation and stay on track. Healthy weight loss guidance usually recommends aiming for 1-2lbs a week. This strategy means that most people need to burn roughly 500-700 more calories than eaten each day. Some experts recommend creating both action and outcome goals. An action goal like achieving 10,000 daily steps can help keep a person active, while an outcome goal would be to lose 20lbs.

3. Get an accountability partner

For some people, exercising alone and starting a weight loss journey without support can be difficult. These individuals may find that motivation wanes, especially if weight loss is slower than expected. In these scenarios, sometimes having an accountability partner can help. That partner can become an exercise buddy, trade recipes to keep meal plans interesting, or simply offer encouragement.

Weight loss is possible

Losing weight is a journey, and for most people will require dedication and effort. Especially for a person aiming for a large weight loss goal, staying the course can be challenging. While fad diets offer the promise of rapid weight loss, remember that most participants wind up regaining lost amounts shortly after the program ends. A measured approach based on balance is a more reliable way to lose weight.