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Don't give in to weight loss fads! SOS!

In today's society, the desire to achieve quick weight loss results has led to the rise of

numerous weight loss fads. These fads promise instant transformations and magical

solutions, but they often fail to deliver sustainable results. Instead of falling for these

fleeting trends, it is important to focus on a long-term, evidence-based approach to weight

loss. By incorporating behavioural changes, adopting healthy habits, and seeking support,

you can achieve lasting success in your weight loss journey.

What is a weight loss fad?

Weight loss fads can be defined as short-lived trends or gimmicks that promise rapid weight

loss without a solid foundation in scientific evidence. These fads often rely on extreme

restrictions, unrealistic claims, or the use of certain products to achieve quick results. While

they may initially show some progress, they fail to address the underlying causes of weight

gain and rarely provide a sustainable solution.

5 examples of popular weight loss fads

1. The 'Magic' Pill: Pills or supplements that claim to burn fat or suppress appetite with

little to no effort on your part.

2. Crash Diets: Extremely low-calorie diets that promise rapid weight loss by severely

restricting food intake, often leading to nutrient deficiencies and metabolic


3. Detox Cleanses: Cleanses or juice fasts that claim to eliminate toxins from the body

and promote weight loss, often based on pseudoscientific claims.

4. Waist Trainers: Devices worn around the waist that claim to 'mould' your body into

an hourglass shape, but in reality, they only provide temporary compression and

have no impact on fat loss.

5. Electrotherapy Devices: Gadgets that use electrical currents or vibrations to

stimulate muscles and supposedly help you burn calories and tone your body, but

their effectiveness remains unproven.

Why fads don't provide long-term results

Weight loss fads often offer quick fixes that can lead to short-term weight loss, but they

rarely lead to sustainable results. Here's why:

1.Lack of individualization: Fads focus on one-size-fits-all approaches, ignoring the fact

that every individual's body and metabolism are unique.

2.Unsustainable restrictions: Extreme diets or products often require strict adherence

that is hard to maintain over time, leading to feelings of deprivation and eventually

resulting in rebound weight gain.

3. Ignoring behavioral change: Fads neglect the importance of addressing the

underlying behaviours and habits that contribute to weight gain. Without behavioural

changes, old habits tend to resurface.

4. No emphasis on education: Fads rarely promote education or understanding of

nutrition, exercise, or healthy lifestyle choices, making it difficult to make informed

decisions for long-term success.

5. Lack of scientific evidence: Most weight loss fads lack scientific backing and rely on

anecdotal evidence or marketing tactics to make unrealistic claims.

Why you should consider evidence-based weight loss plans

Instead of falling for the allure of weight loss fads, it's crucial to choose evidence-based

weight loss plans. These plans are developed using scientific research and have a higher

chance of delivering sustainable results. Benefits of evidence-based plans include:

1. Customization: Evidence-based plans consider individual factors such as age, gender,

activity level, and medical history to create personalized approaches to weight loss.

2. Balanced nutrition: These plans focus on providing a balanced diet that meets

nutritional needs, ensuring that you receive adequate nutrients for overall health

and sustained weight loss.

3. Behaviour modification: Evidence-based plans address the root causes of weight gain

by promoting behavioural changes, helping you develop healthier habits and a

positive relationship with food and exercise.

4. Long-term success: By focusing on gradual, sustainable changes, evidence-based

plans prioritize long-term success over quick fixes, ensuring that you maintain your

weight loss in the future.

5. Professional support: Many evidence-based plans offer the guidance and support of

qualified professionals, such as registered dietitians or certified trainers, who can

help you navigate your weight loss journey.

Adopting healthier lifestyle habits is the key to long-term success

Rather than relying on temporary fixes, adopting healthier lifestyle habits is the key to

achieving and maintaining long-term weight loss. Here are five essential tips to get you


1. Set realistic goals: Instead of aiming for rapid weight loss, set realistic and achievable

goals that focus on overall health improvement and sustainable weight loss.

2. Eat a balanced diet: Incorporate a variety of whole foods, including fruits,

vegetables, lean proteins, whole grains, and healthy fats. Focus on portion control

and mindful eating.

3. Make exercise enjoyable: Find physical activities that you genuinely enjoy and make

them a regular part of your routine. Aim for a mix of cardiovascular exercise,

strength training, and flexibility exercises.

4. Prioritize sleep and stress management: Adequate sleep and effective stress

management are crucial for weight loss and overall well-being. Establish a consistent

sleep schedule and practice stress-reducing techniques such as meditation or yoga.

5. Seek support and accountability: Surround yourself with a supportive environment,

whether it's through friends, family, or a weight loss support group. Consider working with a qualified coach or professional who can provide guidance and keep

you motivated.

Final Thoughts on Weight Loss Fads

When it comes to weight loss, it's essential to resist the allure of fad diets and quick

fixes. Instead, focus on evidence-based approaches that emphasize sustainable lifestyle

changes. By adopting healthier habits, seeking professional support, and committing to

long-term behaviour change, you can achieve lasting success on your weight loss journey

while prioritizing your overall health and well-being. Remember, slow and steady wins

the race, and the rewards of a healthier, happier you are worth the effort.

This links nicely into one of our previous blogs discussing how much weight can you really lose in 1 month. It discusses how yes, you may be able to lose a large amount in one month when getting yourself onto one of these fad diets but it's not going to provide you with long term results making it VERY LIKELY you will pile all the weight you lost back on again just a few months or even weeks later. This may help you understand even further why the long term sustainable approach is better long term. Read more/ watch here:

Pocket Coach

Emma Kitching

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