Why quick fixes for fat loss rarely work!

Quick fixes for fat loss have never been so appealing or readily available as they are now. Living in a world where the desire for instant gratification is so strong, it is no surprise that the fat loss pills, low calorie diets, meal replacement plans and restrictive approaches to eating are so attractive when they are aligned with promises such as "lose a stone in 2 weeks!"

Whilst the claims are more than tempting, the reality is these approaches are normally unsustainable, potentially unhealthy and rarely work in the long term!

Why don't the quick fixes work?

Much like when you use a quick fix around the house, to perhaps stop a leak or any other DIY issue, you need to prepare yourself to revisit the problem when that quick fix no longer holds or stops the leak.

Quick fixes to achieve fat loss are just the same. Eventually the quick fix will no longer hold as it just isn't sustainable. What happens when we stop taking the fat loss pills, or stop the meal replacement shakes and starting eat normally again? Inevitably the weight goes back on.

Have you ever noticed the people who jump from one quick fix to another, or repeatedly revisit a plan, without ever finding lasting results? It is sadly the most damning evidence that quick fixes very rarely work! These quick fixes don't teach us about nutrition or what the body actually needs to be healthy and function well. They teach us very little about energy balance for fat loss - consuming fewer calories on a day to bay basis than we expend through normal bodily functions, activity and exercise. On top of this, quick fixes also:

• Create unrealistic expectations around fat loss. The truth is, rapid fat loss isn't necessarily healthy as it often involves calorie restrictions which just isn't sustainable.

• Can lead to muscle loss. The majority of the time these rapid quick fixes are focused around weight lost on the scales rather than losing fat. The rapid approach can often lead to muscle loss especially when the approach leaves little energy to exercise.

• Cause nutritional imbalances. Extreme diets and supplements can lead to nutritional imbalances as they can lack the nutrients the body needs for optimal health. The body requires nutrients for food to function at its best, not from supplements, and the imbalances created can have adverse effects on your mood, energy levels and well-being.

• Disrupt hormonal balance in the body. Leptin and Ghrelin, the hormones responsible for hunger and appetite, can become imbalanced with rapid weight loss which can lead to increased feelings of hunger and decreased feelings of fullness. This can create an increased risk of overeating when off the plan.

• Lead to mental stress and create, or possibly worsen, unhealthy relationships with food. Constantly chasing quick fixes is mentally exhausting and can lead to anxiety around food. A quick fix doesn't build a healthy relationship with food, which makes it so hard to maintain any fat loss once you stop using the plan.

Fat loss should always be focused around health and creating a sustainable approach that can be continued forever more. Yo-Yo dieting from one quick fix to another is exhausting, both mentally and physically.

Fat loss shouldn't be about dropping pounds as quickly as possible; it's about changing behaviours and adopting healthy habits that will create long term, healthy fat loss, which you can maintain without needing another diet again. This means understanding what the body needs to function, learning the importance of a calorie deficit for fat loss and calorie balance for maintenance. It also means realising you don't have to restrict your favourite foods or punish yourself with exercise every time you feel you have eaten too much.

If you need help losing fat in a healthy, and sustainable way, send me an email or WhatsApp message using the links on my website - I would love to help!