Quick fixes in health and fitness generate thousands if not millions of dollars per year. You’ve seen it before… ‘Take a shot of ACV to lose 10lbs in a week! Try this fat burner pill to speed weight loss! This (insert diet) is the only effective diet around! Lose 50lbs this month with this new method!‘ The quick fixes never end. As difficult as it may be to change your bad habits and pursue a healthier lifestyle, it is even more difficult to have success with a quick fix.
Please note, some supplements are beneficial, some diets are good for certain people. But most of these things have bred an unhealthy culture of yo-yo dieting and self-loathing. If you want to be healthier, you need to understand what works for you.
Please note my disclaimer here.
The Root: Instant Gratification
Instant gratification is basically wanting something immediately. It’s easy to fall into the trap of it, too, because it can be difficult to work hard, have patience, or wait an extended amount of time for something you want. However, even though it’s everywhere around us, it’s not very rewarding.
Our culture may pursue instant gratification in more ways than one, but that doesn’t mean it’s a good thing. Likewise, it definitely doesn’t apply to all areas of life— especially health. It’s only rewarding in the short term, not the long.
Notice also how if you pursue a quick fix in the health and fitness industry, the results are also short term. Many times the detox drinks are similar to light laxatives, flushing your body of excess water and gunk to allow you to lose a few pounds. The problem with this is that it’s marketed as a ‘weight loss’ product. Flushing out toxins or water weight is fine, but if you expect to lose weight, it’s a problem. The pounds you lose will come right back the second you eat a meal. See? Short term.
Usually, quick fixes try to avoid the process and skip to the end. Why workout when you can just take a pill? Why change your diet when you can drink this cleanse in the morning and reset your digestive system? Does any of this sound familiar to you? Diet culture knows it’s hard to lose weight. And, many will unfortunately choose the easy way out, which is really just a stumbling block.
Another thing about this is that these quick fixes bank on people’s goals by telling them they can help them reach them by doing absolutely nothing. Many times, it’s these big companies creating new and improved products, doing anything to stay relevant. They must come up with something quick and be loud about it.
Whether it’s a big company or not, it’s a good thing to stay aware of what we’re being told ‘we need now.’ Yes, now! Wait any longer and you’ll lose the opportunity. If you don’t do it now, you’ll never reach your goals! Sounds ridiculous to me (now that I’ve heard it so much). Often times, this is simply a distraction. What works for you may vary, but there are general principles that have always been the same. Though science has made large steps forward with research and new information, many of these quick fixes are 1. not using that science and 2. not moving in that general direction.
Here are the top myths that many people believe about fitness & health (in my personal opinion).
- You must cut out an entire food group to lose weight/maintain a healthy weight.
Rather than going through all of the diets such as keto, paleo, etc. I’m choosing to group them all under this idea that many of them seem to agree with.
Our bodies need all 3 macronutrients: carbohydrates, fats, and proteins. They each function differently. Some people may thrive on a lower carb diet while others thrive on a higher carb diet. It definitely varies, but to demonize one of these three nutrients is just wrong.
These diets above might even work for some people! But please note, the only reason any of the above diets work is not because they cut out an entire food group, but because doing that may make you eat less. Diets are often to lose weight, and to lose weight you need to be in a calorie deficit.
In general, I don’t think its good to have a diet that cuts out an entire food group completely. It’s very restrictive and can affect your mental health a lot. It is better to pursue a healthy lifestyle and add in great nutrition and habits that you can sustain longterm.
Unfortunately, diets get a lot of traction and are often marketed extravagantly. If it’s something new, many people are willing to try it. Don’t fall for this.
Even using the term diet can be destructive if you are referring to something short term. Remember: it’s a lifestyle. Be careful to nourish your mind and body!
If you want to lose weight, go into a slight calorie deficit in a way that works for you and be patient. If you want to gain weight, go into a slight calorie surplus in a way that works for you and be patient. And if you in general want to be healthy, don’t follow any crazy claims, do lots of research and eat whole foods from the earth that you love & make you feel good, without worrying about the carb, fat or protein content. - You can make up for your unhealthy diet with simply exercising more.
Nope! You’ve probably heard the saying “you can’t out train a bad diet.” Yep. You can workout your entire life with a bad diet and still have issues that stem from what you eat.
Personally, I don’t enjoy using the terms ‘good’ or ‘bad’ when it comes to a diet- not the greatest for you mind. Here is a simple idea of what is not a “bad” or unhealthy diet.
Firstly, please note- a ‘bad diet’ does not mean a calorie surplus. Many times people will benefit from a calorie surplus or trying to recomp rather than trying to cut or lose weight (a discussion for another time).
Second, a ‘good diet’ is not a perfect diet. Many people go by the 80/20 rule or intuitive eating. While some aspects of these ideas may be questionable, it’s reasonable to understand trying to be 100% perfect with your diet isn’t always the best idea. Remember, we’re trying to keep it holistic. Your mind and soul should also benefit from your diet. A super restrictive diet may not do that.
An ‘bad’ or unhealthy diet simply means you are REGULARLY eating things that you know do not make you feel good or benefit you whatsoever. We’ll talk more on this later.
Now, the idea of ‘making up’ for an unhealthy diet. Many people have this thought when they do not want to commit to eating healthier foods but are okay with committing to working out.
The problem with this is you begin to look at workouts as something to compensate your diet, not something that is good for you to do. It can lead to resentment and bad behavior very quickly. Though workouts may burn calories, they are not an excuse to overeat or to eat a bunch of unhealthy foods. It doesn’t work that way.
Also, why are we so attached to unhealthy foods? If you are unwilling to commit to eating even just a little bit healthier- maybe reevaluate what foods you eat, why you eat them and how you feel. If you are only eating for a dopamine hit and are low on energy, than you need to change your diet. Working out to ‘compensate’ will only make it worse.
I used to think this way, and genuinely believe it’s what led me to having a bad relationship with food. If I didn’t have the time to workout but still ate unhealthy, I would feel guilty and beat myself up about it. Sometimes, I would over eat and then rush to the gym to try to burn it off ASAP. This resulted in a big tummy ache or getting sick. Like I said, you quickly learn that this mentality doesn’t work.
Workout because it’s good for you. It makes you stronger, it makes you better mentally and physically, it makes you feel good. Eat healthy because it gives you energy and sustenance and a clear mind. There are endless benefits to having a healthy lifestyle that has both a good diet and exercise routine. Neglecting one and compensating with the other is never a good idea. - You have to kickstart your digestion in the morning.
If I had a dollar for every time an influencer told me in a video or post that they drink hot lemon water first thing in the morning… I’d have a lot of dollars. Don’t get me wrong- I’m in no way demonizing lemon water (it’s delicious!). No, if you love it, you don’t have to ditch it. Let me explain further.
Your digestive system is ‘kickstarted’ naturally when you get up, drink water, and eat. If you feel as if your digestion needs support, okay! No problem. You may be lacking fiber or probiotics in your diet. You may be eating things that your body doesn’t love. And yes, you can support your gut through your nutrition or adding in probiotic/gut healing foods and supplements. Lemon water has a very small effect, but that isn’t even the issue here…
I think what these people mean to say rather than ‘kickstart digestion’ is to get things moving in the body, which, remember, you can do with water and food in general. Getting things moving in the body can also be linked to… detoxing! It’s a problem that this is associated with detoxing or weight loss. It’s easy to think ‘I’ll add this to my routine!’ and then do it all the time, be in the bathroom a lot, and then check the scale every time to see if it changed.
If you’re going to drink lemon water or ACV water or whatever, don’t look at it as a weight loss or laxative-like tool. Use it for the real benefits, such as vitamins, gut health, or simply because you like it. - Detox tea, detox products, diet pills or supplements make you lose weight.
Detox lollipops… fat burner pills… tea… you name it, they have it at your local ‘health’ store. This goes hand in hand with the above idea of kickstarting digestion with the latest morning elixir.
If you have a liver and kidneys, why not trust those to get the job done? And if you don’t, maybe try and support them better.
Also, sleep. Sleep has a huge detoxification effect on the body. The body shuts down and does what it needs to do. It’s a reason why optimal sleep is important for total body health. Check out this article from Clinical Education on how important sleep is for detoxification and disease prevention.
Lastly, if you feel you need to detox because of build up over a long amount of time, it’s good to take a holistic approach. Use natural remedies such as herbs, fruits and vegetables. Drink lots of water. Consider detoxing your mind as well; lots of meditation and prayer, reading, limiting/taking a break from screens, getting outside for some fresh air and sunlight.
Just like for our nutrition and health in general, Creation provides you with everything you need to detox. Use it for your benefit, not to beat yourself up because you ate something bad or to fight to look a certain way. - You have to go super hard to be in the ‘fat burning zone’ of working out.
This is one I hear from my clients all the time. It is similar to the ‘no pain, no gain’ notion. It’s similar to the out-training a bad diet idea. People think it is going to get you to burn more calories faster so you can still be bad with your diet. Just so ya know, the ‘fat burning zone’ doesn’t work if your diet sucks.
Don’t get me wrong, there are benefits to both high intensity and low intensity training. There is definitely benefit to pain sometimes. Muscle tears, a hard workout, and a little bit of sweat all have their perks.
However, many people using this term… are people that are trying to burn that fat they mention. And many of those people are trying high impact, high intensity, fast-paced workouts at a beginner stage with excess weight. Not the safest.
Also, for some, a super high-intensity program is not sustainable and may cause them to give up quicker. This is big for people who aren’t regularly working out. When they try to incorporate an exercise routine like this, it seems too difficult.
This is also for the people who are convinced they have to go super hard every single day to see any progress. Nope! Like I mentioned before, high-intensity training has its perks, and should be incorporated into your routine regularly. But it doesn’t have to be the only thing you do, and it doesn’t have to be everyday.
For example, I have clients that are convinced that if they take their given break time in between sets, they will have less progress. They think they have to hurry up and get it done. I love to say ‘the rest period is part of the workout, too.’ This applies to the recovery aspect of a workout program as well- rest days are essential for both performance and progress.
If someone is trying to lose weight or decrease body fat, they need to be moving more regardless. There is a small window of difference between the body’s reaction to high-intensity and moderate-intensity when it comes to calories. You are ‘burning fat’ when you’re burning calories, and there are many ways to do that.
Movement is beneficial regardless of what kind. Strength training and cardiorespiratory exercise are both amazing for the systems of your body, but you don’t have to put them both in a ridiculous and fast workout to get them in for the day.
Incorporate low, moderate and high intensity cardiorespiratory workouts for the benefits to your heart, incorporate strength training for the benefits of your musculoskeletal system. If you want to lose fat, do all those things with a calorie deficit. Stop trying to. out-train your bad diet or get a step ahead by overtraining.
After all that myth busting, let’s have a quick talk about bio-individuality.
Bio-individuality is exactly what it sounds like- there is individuality to each person’s biology. Further, there is no ‘one size fits all’ approach when it comes to a person’s health, we all have different requirements and preferences based on our biology.
The reason this is important is because many diets or health gurus will come out with the next best thing without considering a person’s preferences, allergies, culture, and so on. Yes, all of these things matter!
Remember earlier when I mentioned that some people will benefit from eating more calories than less? Guess what? Others will benefit from eating less calories than more. Some people thrive on a carb heavy diet, some people on a light carb diet (notice I said heavy and light; by no means cutting them out altogether or demonizing them).
While there is a wealth of information on the internet, it’s always good to try things out to see if they work for you (without extremes, of course). Many have tried an elimination diet or the FODMAP diet to see what irritates their gut. Others have taken food sensitivity tests. I myself have simply focused more on whole, nutrient-dense foods and strayed away from processed sugars and gluten. It’s what works for me! You have to find what works for you. It may take some time, but it’s worth it.
In addition to feeling good, let’s talk about likes and dislikes. Many will say preferences are not a factor when it comes to diet and exercise. I disagree! I believe sustainability is the key to maintaining a healthy lifestyle. If you hate the majority of your lifestyle, eventually you will form some resentment towards it and even possibly lash out.
It may be harder for some, but there is a way to make nutrient dense whole foods a regular and enjoyable part of your daily diet. If you hate vegetables, I dare you to figure out a way to like at least one or two of them. I have a handful of veggies and fruits I regularly eat. By no means do I like every single fruit and veggie. The same goes for healthy fats, protein, and so on.
Spice up nutrient dense foods so that you look forward to them! Roast veggies in some avocado oil with cajun and sea salt for an added kick. Have a salad with lots add ins along with some olives and ACV for probiotics. Have your favorite fruit aside some greek yogurt for breakfast. Find what you like that makes you feel good and incorporate it regularly.
It’s the same with an exercise routine. You really enjoy yoga? Okay great! Do it. You hate it? Do something else.
Bio-individuality is important to understand because one size doesn’t fit all. There are going to be things that people swear by that may not agree with you. That’s okay! Move on accordingly. There are some principles, however, I believe everyone should be able to stick to.
Here’s what will work, regardless.
Hard work and consistency with exercise, balanced nutrition, managed stress, a good sleep schedule, sunlight and healthy relationships are what makes a person thrive. It’s a lot, but you work on it one day at a time. If you have a goal, whether it be weight management or gained energy, this is what will get you to it. Maybe not fast, but effectively. It also will improve your life in other areas.
Exercise & movement
When it comes to exercise, do your best to find a time that works for you regularly. I recommend 2-3 days of resistance training a week along with 2-3 days of cardiorespiratory training. You can do these separately, like alternating a long walk with strength training every other day. You can also incorporate them together in things such as HIIT training or a specialization like martial arts or pilates.
Also, as a culture who sits all the time, get up and move every once in a while. Take the long way, go on walks, take a stretch break. Park far from the store or manually wash and dry the dishes. Walk around while you’re on the phone. Little movements throughout the day can help with keeping your energy high too. This is called NEAT, or non-exercise activity thermogenesis. It’s good to move, so sneak it in every once in a while throughout the day aside from your exercise.
Nutrition
As far as nutrition, like mentioned above, find what works for you. I recommend having protein, healthy fat, fiber, flavor & color filled meals. Nutrient dense is always best, which is usually the foods you find from the earth. Fruits, vegetables, well-sourced meat, dairy and eggs. Nature provides us everything we need, as usual.
Sleep, Stress & Sunlight
Ahh the things not everyone likes to talk about. First of all, sleep. If your sleep schedule is off, your body’s detoxification, hormones, circadian rhythm, and more is also going to be off. 7-9 hours a night is optimal, and it’s also important to be on a regularly timed sleep schedule. I’m an early bird, but that also means I’m doing my best to go to bed early, too. Again, what works for me may not for you, but it’s ideal to go to bed and wake up around the same time daily.
When it comes to stress, there are good kinds and bad kinds. For example, exercise can be a stress on the body that is actually good. However, anxiety can also be a stress on the body which is bad. It’s impossible to get rid of stress, so it’s important to learn how to manage your stress.
While diet, exercise and sleep can help this, it’s also good to nurture your relationships, set boundaries, and look to see if the things surrounding you are serving you. Obviously life isn’t always going to be easy, but there are some things in your control. A big help with stress is simply adding in prayer and meditation. Just remember, it’s important to be intentional about how you manage stress.
Lastly, sunlight and being outside can make a massive difference on the way we feel. We’re often exposed to artificial light and staring at screens all day. I personally don’t think that’s what we were intended to do. Not only is sunlight a great source of vitamin D, but being outside in general is a stress-reducer, good for your mental health, good for your gut and immune system, and more. Regularly getting outside is important. Try to do it a little bit everyday, I bet you’ll feel better.
Remember, quick fixes in health are not what you want to pursue. A quick change isn’t going to change how you feel daily. Also, when it comes to goals, the end product isn’t the only factor. Patience, progress, and everything cultivated in between is what’s really important. Some would argue that’s even more important than the end goal.
Stay positive and stay consistent. Don’t be discouraged if you see a weight-loss ad that says someone lost weight at a faster pace than you, gained more muscle in a shorter period of time or simply they have a better method than the next person. Learn the basics and stay consistent. If you keep up your journey, you will avoid the ups and downs of the fitness industry, create sustainable habits, and ultimately attain a healthier and happier lifestyle.
The best “quick fix” isn’t quick at all. Good things take time.
Thanks for reading and hopefully I cleared some things up for you. If you have any questions, write them in the comments! Much love, and see ya next blog.