While it might not be the sole marker of health as it may have once been thought, weight management is still an important part of a complete approach to wellness. As such, trends and fads that focus on weight have always gotten a lot of attention, and it can be difficult to see which ones actually work versus those that don’t. As such, we’re going to explore a few examples of each and what is currently known about them.
Juice Cleanses Don’t Work
One of the most common “rapid weight loss” strategies recommended online, there is no proven effectiveness to juice cleanses. What is known about them is their high risk of a nutritionally unbalanced diet. Also, their supposed “detoxification” benefits have largely been baseless, with no evidence to support that they enhance the job your liver and kidneys already do.
Meal Replacement Shakes Do Work
Meal replacement shakes can be used strategically to help you lose weight, but they should never replace a healthy diet of whole foods. There are now decent shakes that provide balanced nutrition, but you should make sure they contain your necessary protein, fiber, vitamins, and minerals, and you should never use them to replace multiple meals a day. Healthy eating habits need to be sustainable in the long run, after all.
Sweat Belts Don’t Work
Most innovations that promise to help you passively lose weight are going to be minimally effective, at best. It’s thought that waist trainers and sweat belts mostly just squeeze your midsection, which can help you temporarily feel slimmer, which sweating off some water weight, but this is easily put back on by staying hydrated.
GLP-1 Medications Do Work
A lot of attention has been paid to medications like Ozempic, and for good reason. Proponents have promised some drastic results, but unlike many past fads, there is real clinical support for their ability to help with significant weight loss. As part of a medical approach to weight loss, they can help reduce appetite and slow digestion. They’re most effective when paired with long-term lifestyle changes, not as a quick fix.
Extreme Calorie Restriction Doesn’t Work
Any diet that involves severely cutting calories below the recommended might lead to some initial weight loss, but it also comes with muscle loss, a slower metabolism, and, as a result, much quicker weight gain in the future. Add to this the fatigue and nutrient deficiencies, and it’s simply not worth it.
Weight Loss Procedures Do Work
For those who are looking for a little extra help in managing their weight, weight loss procedures like a gastric bypass or liposuction have proven results. However, while they can help reduce weight immediately or manage appetite, they are not a cheat code. Their results are often reversible if the patient doesn’t put in the work to maintain the results through healthy eating habits and exercise. You can follow my own RNY journey on TikTok here.
Above all else, finding the solutions that are sustainable and realistic for your own needs is what makes any weight loss strategy the most effective. Keep that in mind.
