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Avoid Quick Fixes to Lose Weight

By Rachel Carver

Quick fixes promising to help you drop pounds are everywhere. Weight loss products such as juice cleanses, meal replacement plans, and fat-burning supplements claim to make the weight come off with little effort in a very short time.

It is true that these products can get rid of unwanted weight. However, fast weight loss usually means cutting too many calories or eliminating entire food groups. Known as fad dieting, this process makes it hard to maintain the weight loss and can sometimes result in weight gain.

Achieving your weight loss results requires a strategic plan with deliberate thoughts and actions. This plan will take time but will give you lasting results instead of a fluctuating scale. Here are some things to avoid as you begin your weight loss journey.

Be Cognizant of the Calories You Need

A calorie deficit means that you burn more calories than you consume. You can accomplish this with regular exercise and finding ways to move more each day. However, severe calorie restriction can lead to weight fluctuation and yo-yo dieting.

To avoid this, set a calorie goal before you begin. You can use various meal tracking apps to help you do this. It is also important to be mindful of portion sizes and to focus on eating whole foods that will keep you satisfied. Aim to lose 1 or 2 pounds per week. This approach will make it easier to keep the weight off.

Don't Give up Foods

Many diets encourage you to give up key food groups such as carbohydrates. This approach can make you feel deprived. It can also increase cravings for sweets and other food items you enjoy but can't have. For example, giving up carbohydrates for 30 days can lead to binge eating after the month has passed, leading you right back to your unhealthy habits.

Instead, focus on incorporating healthy foods into what you eat each day. Make a list of whole foods you enjoy, such as:

  • Vegetables including broccoli, carrots, and cauliflower
  • Lean proteins such as fish, chicken, and eggs
  • Healthy fats such as olive oil, nuts, and seeds

Don't Start Without a Plan

While willpower is helpful, it will only get you so far. An action plan is needed to keep you on a schedule.

A lack of preparation will make you more likely to fail. For example, it is easy to binge watch Netflix after work if you do not have a workout scheduled. Eating unhealthy food for dinner can happen if you do not have meals planned.

Create a weekly meal plan, leaving some room for leftover night. Set a realistic workout routine that can change as your weight loss progresses.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Aventura, Fla.

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