What you need to lose fat/ get fit… 🏋🏻♀️
At this time of year, and even more so during lockdown, social media is FULL of “guaranteed” ways you can lose weight/fat and/or get fit. You’ll see plenty of self proclaimed fitness/health/well being “coaches” and influencers trying to suggest you really need to do whatever it is they’re selling. For example:
Replacing whole foods with Juice Cleanses / Shakes / Supplements can result in fewer calories and rapid initial water loss and a possible calorie deficit from meal replacement. Supplements provide a laxative effect or promote excessive bowel movements etc which result in water loss.
“Detoxes” (cutting certain things from your diet (like meat or carbs) or taking certain products) allegedly remove toxins from your body and cause fat loss. Fad diets/ diet clubs (5:2, intermittent fasting, slimming world, WW etc) often restrict the window of time you can eat, what you eat, or assign points/labels to certain foods. They usually involve regular weigh ins or rewards of some type.
Diet or fitness based challenges are also very popular, 7 day, 21 day, 30 day etc e.g. 30 day squat challenges etc. They can be great fun, but more often than not they’re just a hook to get you into a ‘private’ group or to sign up for longer term plan later.
All of these things can result in fat loss, but how many of them are sustainable long term, educate you on managing energy intake, fit your lifestyle and build new long term habits? Some are actually damaging: laxative supplements and fasting can cause bowel damage, kidney damage and development of silent acid reflux etc, as well as promoting disordered eating. And almost all require you to spend money.
Obviously if you want to do any of these things then go for it, but you really don’t need to. All you need is a calorie deficit, to move a bit more than you do now (any way you enjoy), to have functioning organs (if you didn’t you’d be hospitalised so don’t fret!) and to eat a balanced diet. That includes all the things you enjoy eating, but in moderation. So skip the expensive fads and focus on these fundamentals! 🙂