Scrolling through social media, particularly TikTok, you’re likely to come across individuals excitedly sharing their experiences with new fitness programs or weight loss routines. The health and wellness challenges seem to be multiplying rapidly, making it challenging to keep up. Just when you’re about to dive into one, a new trend pops up and takes over the internet. But are these trendy hacks effective, and what makes them so appealing? The answers vary depending on a multitude of factors, but there are some common themes.
In general, people are attracted to challenges like the “30-30-30 approach,” which gained popularity on TikTok last year, when they address a personal need that has already been identified. For instance, if you’re looking to shed some pounds, the straightforward structure of 30-30-30 (consuming 30 grams of protein within 30 minutes of waking up followed by 30 minutes of exercise) might provide the motivation needed to kickstart your journey. Curious about whether to eat before or after your workout? Get the answer here.
Experiencing initial success within the confines of a specific challenge rather than a vague resolution to lose weight can boost your determination to continue. Additionally, participating in popular challenges, which are often social in nature, can enhance your willpower by making you feel part of a larger movement. As clinical psychologist Jessica Yu, Ph.D., points out, humans are inherently social creatures who enjoy the idea of being part of something bigger than themselves.
That being said, not every weight loss trend circulating on social media is worth jumping on. Dr. Craig Primack, an expert in obesity medicine, has ranked several viral weight loss challenges from most effective to least sustainable.
Dry January: Abstaining from alcohol for a month
For individuals who typically consume alcohol socially, Dry January can be a straightforward decision with numerous benefits for overall health. Besides shedding unnecessary calories, abstaining from alcohol can lead to improved sleep, higher energy levels, and increased exercise consistency. Furthermore, taking a break from alcohol may prompt individuals to reconsider their relationship with drinking, leading to long-term changes in consumption habits.
Intermittent fasting: Restricting eating to specific hours of the day
Intermittent fasting has surged in popularity over the past few years as a viable alternative to traditional calorie-restricted diets. It has demonstrated effectiveness, particularly in individuals with insulin resistance or diabetes, and can be sustainable for some. However, it may not be suitable for everyone in the long run.
Everyone is different, so it’s important to find a time-restricted eating schedule that fits your lifestyle. Trying to avoid eating for a whole day starting at 2 p.m. may not be realistic, but ending your eating by 7 p.m. can be effective. Green tea has benefits such as containing the compound EGCG, which may aid in fat reduction, and the caffeine in green tea can act as an appetite suppressant. While green tea is not a miracle weight loss solution, it can be a positive addition to a healthy lifestyle. Oatmeal, when made with whole oats on the stove, can be a nutritious choice due to its high fiber content. Eating a block of parmesan cheese as a snack can be a high-protein, high-fat option to keep you full, but moderation is key due to its calorie content. Running or walking a mile every day can be a good exercise habit that can improve sleep and overall well-being. The 12-3-30 treadmill workout doesn’t have strong scientific backing but may work for some based on anecdotal evidence.
While she found it beneficial, the average person with a moderate amount of weight to lose may struggle to begin at a 12% incline for 30 minutes. A gradual ramp-up in the initial two weeks, perhaps starting at a lower incline or shorter duration, could make it more sustainable. Nonetheless, if achievable, it is a commendable routine, especially aiming for four to five days per week instead of daily.
“Chia seed water” contains antioxidants and a small amount of fiber and protein, which are beneficial. However, plain water is generally more advantageous than consuming the seeds. Adding non-toxic elements to water can enhance its benefits, with chia seeds providing antioxidants. It is crucial not to consume the seeds dry, as they might pose a choking hazard. Let the seeds sit in water for 15 to 20 minutes before consumption to gelatinize.
“Drinking lemon juice before meals” has been a long-standing practice, but while staying hydrated aids in weight loss, there is no clinical evidence supporting lemon juice as a weight-loss aid.
“75 Hard/30 Hard”: a “mental toughness” program necessitating adherence to a strict diet, avoidance of alcohol, hydration with a gallon of water, two workouts daily, reading 10 pages of non-fiction, and taking a progress photo daily for 75 or 30 days. This regimen may be overwhelming for individuals not already in a consistent fitness routine, making it challenging to maintain long-term.
“Consuming black seed oil, also known as ‘nature’s Ozempic®'”: Black seed oil is rich in omega-3 and omega-6 fatty acids, which are generally considered healthy. However, research on their weight loss effects is limited to animal studies over short durations. Long-term studies are needed to determine their impact on obesity. Exercise caution with black seed oil if on other medications.
Blood thinners, low blood sugar, low blood pressure, kidney or liver disease – these are just some of the potential health risks associated with the practice of rubbing castor oil in your belly button. This method, often touted as a remedy for various ailments, ranks low in terms of effectiveness according to experts in the field.
Dr. Primack, a noted authority on health and wellness, emphasizes that castor oil does not significantly absorb into the body when applied topically. At best, it may serve to moisturize the skin but should not be relied upon for weight loss benefits. While some individuals may find the act of rubbing castor oil on their belly button to be a relaxing ritual, the actual impact on weight loss is minimal.
For those earnestly pursuing weight loss and seeking reliable support for lifestyle changes, the challenges posed by various health trends can be both alluring and daunting. Dr. Primack suggests that while many of these challenges may pique interest, it is crucial to assess them critically. One useful method for evaluating the efficacy of a diet plan or regimen is to measure it against the SMART criteria: Specific, Measurable, Achievable, Realistic (or Relevant), and Timely. Adhering to these criteria can serve as a valuable tool in setting realistic goals and navigating the overwhelming landscape of diet trends.
Furthermore, seeking guidance from healthcare professionals such as physicians and dietitians is crucial, especially for individuals who have been navigating their weight loss journey independently for an extended period. While losing weight can indeed present challenges, it is important to remember that one does not have to face these challenges alone. By seeking support from qualified experts, individuals can enhance their chances of success and ensure that their weight loss journey is both effective and sustainable.
This informative piece was produced by Hers and meticulously reviewed and distributed by Stacker, upholding the highest standards of journalism and ethical reporting.
