Weight loss is always one of the most popular goals when it comes to improving health and appearance. Many people start this journey with the desire to quickly achieve their ideal weight, regain a slim figure and confidence. However, in that effort, many people fall into the “trap” of fast weight loss methods that are advertised heavily on social networks, media or through word of mouth. They often promise results in just a few days or weeks, but behind that attractive appearance are potential risks that few people foresee.
The feeling of wanting to change yourself sometimes makes you believe that skipping meals, fasting, drinking smoothies instead of rice or exercising to exhaustion is the only way to successfully lose weight. However, science has proven that these methods are not only difficult to maintain but also cause a series of consequences: body weakness, metabolic disorders, mental effects, and even counterproductive when weight regains faster.
What is more worrying is that these “extreme” weight loss methods often give you immediate results but at the expense of long-term health. You may see weight loss quickly in a short time, but that is usually due to dehydration or muscle loss, not real fat loss. When returning to a normal diet, weight gain is inevitable, accompanied by feelings of disappointment and loss of confidence.
Which weight loss methods are unhealthy?
Instead of forcing your body in extreme ways, you need to identify and stay away from the following unhealthy weight loss methods:
1. Skipping meals to lose weight
Many people think that eating less by skipping meals will help you lose weight quickly. In fact, skipping meals makes the body lack energy, easily tired and prone to overeating with foods high in sugar and fat. As a result, not only does weight not decrease but also increases.
2. Completely cut out a food group
Carbohydrates are often “accused” when it comes to weight gain, but in fact each food group contains important nutrients. Completely eliminating them will cause nutritional imbalance, affecting overall health. The right solution is to eat a balanced diet and control portions.
3. Only drink weight loss shakes
Protein smoothies can be a good choice for snacks, but if you rely entirely on them, you will quickly fall into a state of malnutrition. Many “diet smoothies” also cause dehydration, causing artificial weight loss. When returning to a normal diet, weight will increase again.
4. Over exercise
Exercise effectively supports weight loss, but “the more the better” is a misconception. When exercising too much, the body falls into a state of stress, is susceptible to injury, sleep disorders, and even causes weight gain due to increased cortisol hormone. Remember that the principle of exercise is enough – regular – sustainable.
5. Exercise on an empty stomach
Many people try to burn fat by exercising without eating anything, but this causes the body to lose muscle to create energy, easily causing fatigue and injury. A safer way is to eat a light meal before exercising.
6. Too strict with yourself
Absolute prohibition of favorite foods often makes you quickly “break down”. When you accidentally eat wrong, you easily fall into a feeling of failure and give up the weight loss process. Set a flexible principle, eat consciously instead of being too extreme.
7. Prolonged liquid diet
Maintaining soup or juice instead of rice is not a long-term solution. The body lacks fiber, protein and micronutrients, not to mention many types of soup contain too much salt which can be harmful to the heart.
8. Using weight loss supplements on your own
The market is full of pills, herbal teas, and functional foods that are advertised as “fast fat burning”. However, many products have not been tested and can even harm the liver, kidneys, and cardiovascular system. Before using any type, consult your doctor.
9. Starving or eating too little
A lack of nutrients causes the body to weaken, reduces muscle mass, and slows down metabolism. At that time, weight loss not only fails but also causes long-term damage to health. Do not eat less than 1,200 calories/day without instructions from a nutritionist.
10. “Rapid” cleansing and detoxification
“Detox” diets often make you lose weight due to dehydration, not fat loss. In addition, they also pose a risk of electrolyte imbalance and body exhaustion. Instead of a short-term “cleanse”, you should drink enough water and eat lots of fruits and vegetables every day to help your body eliminate toxins.
