Avoid Detoxes, Cleanses, Shakes & Extreme Diets

The start of a new year usually comes with resolutions to lose weight for some people. If this is you, then you should avoid detoxes, cleanses, shakes and extreme diets like a plague. I’m sure you’ve seen all the marketing before…”lose 10 kg in 4 weeks”. They are designed to suck you in, especially at this time of the year.

Do they work? Sure they do and you’ll lose weight (not necessarily fat) quickly. But you’ll put the weight back on (and usually more) as it’s almost impossible to stick to them in the long term. Losing weight for a very short period of time is NOT a success.

Just because a diet worked for someone (and especially a celebrity) doesn’t mean it will for you. Everyone is different. You should also be wary of diets that cut out whole food groups or require major reworking of your diet.

The most effective diets are those that don’t have a special name or have a celebrity promoting it. For long term weight loss, you should combine healthy eating with exercise.

At Health Jigsaw, we encourage the following:

  1. Drink two litres of water everyday. Have two 1-litre water bottles on your desk at the start of the day and make sure one bottle is empty by lunchtime and both are empty before you go home.
  2. Eat at least 5 serves of vegetables and 2 serves of fruit everyday.
  3. Reduce your intake of processed carbs (bread, pasta) and increase protein (meat, fish, eggs, dairy, nuts).
  4. Eat slowly. You’re more likely to overeat if you eat too fast – put your fork down or have a sip of water between bites.
  5. Exercise or be active everyday. Get yourself a pedometer/activity tracker and aim for at least 10,000 steps daily. For best results, do strength or resistance training twice a week.

If you found this information useful, “share” it on your favourite form of social media so your friends can benefit from it.



Andrew is the owner and principal trainer of Health Jigsaw. He is a highly sought-after trainer and has been a personal trainer since 1997. Andrew has previously worked in a five-star luxury resort, large fitness centres and an exclusive personal training studio.

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