In a society where the ideal body image is continuously advertised through social media, magazines, blogs and commercials, many decide they want to follow the path of reaching this ideal image through weight loss. Starting a diet without thorough research can end up doing more damage to one’s health rather than helping it.

• DON’TS

1. Fad Diets

These diets promise quick weight loss through what is usually an unhealthy and unbalanced meal plan. Most of them provide a “quick fix” without considering the long-term effects. They tend to be very strict, thereby making users return to their regular eating habits at one point or another, as they lack a proper way to meal plan. This means the user regains the weight, possibly adding extra pounds compared to their starting weight.

2. Televised and Advertised Products

In many cases, people that try to lose weight gravitate towards products that promise weight loss with no real effort, such as pills, weight loss shakes, waist slimmers and oils. These products are solely based on tricking their audience due to convincing advertising and getting their money. It is not advised to set trust in these kind of products in order to see real results. It’s likely that there won’t be any results, and if there are, they will be short-term.

3. Shake Diets

Liquid diets usually promise the most amount of weight loss, which is why so many people are attracted to them. Although one can put healthy vegetables and fruits in a shake, it still is not enough for a balanced diet. The limit of three or less shakes a day does not provide the body with enough room to fully get proteins, carbs and phytochemicals (plant substances found in vegetables and fruits). In addition, liquid diets are oftentimes temporary; but, once one goes back on a regular food diet, the weight is quickly added back on.

4. Drastic Calorie Cuts

Severely restricting calories in a short amount of time has several consequences. It may seem like the most obvious option: the less a person eats, the better; but, it’s not quite so. Drastically cutting calorie intake can lead to decreased metabolism, along with causing muscle mass to decrease. Additionally, it can cause fatigue and nutrient deficiencies which will make physical and daily activities a lot more exhausting. Junior Grace Weber recently cut her calorie intake in half while trying to diet.

“I felt tired all the time and had no energy,” Weber said.

• DO’S

1. Exercising

This topic isn’t constantly advised for no reason; exercising is the number one thing a person should do while trying to lose weight. Not only is it a stress-relieving and healthy habit-making activity, but it’s also one that will show the most fitting and wanted results. Focusing workouts and gym time on specific problem areas can help satisfy the end goal much better. This habit will also allow for a larger and more broad calorie intake, as it also burns calories.

2. Meal Planning  

Planning meals by days, weeks or months will make it way easier to include all needed nutrients in a diet. It also makes grocery shopping less time consuming and oftentimes, cheaper. Knowing exactly what is for breakfast, lunch and dinner every day of the month will cut out all extra spendings at the grocery store, all while knowing that the food bought will not go bad.

3. Slow Calorie Cuts

Instead of cutting calories all of a sudden, it’s suggested calorie reduction be taken as a process. Having at least a week before any calorie drops allows for the body to adjust itself without giving any severe side effects. One can still reach their calorie intake goal, they just need to do it in a healthy manner.

4. Patience

Those trying to lose weight need patience. Nothing good happens overnight; weight loss sure doesn’t. Long term results require long term work, and no oil or pill will give a better alternative to actually having a balanced diet and healthy exercising habits. Results won’t be seen overnight and it is way healthier that way.

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Valerie Rasmussen