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Fad Diets
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Juice Detox Diet, Juice Fast, or Hollywood Diet[3]. Although there are many variations on a juice detoxification fast or crash diet, they generally last for one to three days.
- You can only drink fruit and vegetable juices on this type of fad diet.
- Some variations of this diet involve taking vitamins or nutrients along with the juices, while others let you have a single meal per day.
- The juices are meant to help your body flush out toxins and eliminate several pounds of (mostly) water weight from your system.[4]
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The Master Cleanse, Maple Syrup Diet, or Lemonade Diet[5]. This fad diet is a liquid-only diet.
- Drink between 6 to 12 glasses of a special mixture of lemonade, cayenne pepper, water, and maple syrup each day.
- You will also drink a cup of herbal laxative tea twice a day.
- There is an optional period of easing into this fad diet, as well as an easing-out process.
- It should only be done for very short-term weight loss and is supposed to function as a detoxifying cleanse rather than a strict weight-loss routine.
- There is also an optional salt-water flush that can be incorporated into this diet.
- Drink between 6 to 12 glasses of a special mixture of lemonade, cayenne pepper, water, and maple syrup each day.
- The Cabbage Soup Diet[6]. This diet claims it can help you lose up to 10 pounds in one week.
- It involves eating a low-fat, high fiber diet.
- You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
- This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss because of the lack of nutrients you consume on it.
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The Salt-Free Diet[7]. This diet helps you lose water weight by eliminating water retention in the body.
- On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
- This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
- It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
- Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
- Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
- It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
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The HCG Diet[8]. This diet combines injections or supplements of HCG (human chorionic gonaotropin) with a severely restricted calorie intake.
- The calorie restriction alone (only 500 to 800 calories per day) is enough to promote weight loss in most people; it is significantly under the recommended daily calorie allowance, even for people attempting to lose weight.
- HCG is not monitored by the FDA, and can have unpleasant side effects in many people.
- Those who follow this diet typically gain the weight back immediately after stopping it.
Weight Loss Spa Treatments
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- Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour.
- You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
- Keep in mind that time in saunas must be limited, preferably to no more than one 15- to 20-minute session per day.
- People with blood pressure or heart problems should not use saunas, nor should young children.[10]
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Healthy Eating Habits
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Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.
- When possible, write down the number of calories in each food you eat as you eat it.
- Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
- Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
- Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.
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Exercise More
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Be realistic about the type of exercise you can do when starting a new program.
- Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence.
- Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial[17] lost up to 10 pounds and as many inches when tested by Prevention magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
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Adopt a targeted exercise program.
- Fat-burning cardio routines can help you lose fat quickly, while weight and resistance training can trigger your metabolism to use energy more efficiently.
- Fat-burning exercise routines help you drop fat quickly by targeting fat loss. Having a healthy and balanced diet in combination with moderate fat-burning exercise is essential to prevent muscle loss. Try routines that are heavy on cardio. In order to lose a pound of fat, you must burn 3,500 calories. The most effective fat-burning routines contain short bursts of high-intensity workouts with interspersed periods of rest.[18] These are also called interval workouts.
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- Make exercise enjoyable. Choosing physical activities that you like to do will make you much more lucky to succeed at maintaining your exercise regimen.
- Start a hobby that involves moving around a bit, even if it doesn't sound like "exercise." Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.
- Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.
- Find what you like and don’t be afraid to try new things. Many forms of exercise can help you reach your weight loss goals, even home-training programs such as Wii Fit, which guides you through yoga, aerobics, strength training, and balance exercises in the comfort of your own home.
- For more adventurous athletes, programs such as P90-X can also provide dramatic weight loss benefits through exercise.
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