You’ve likely been there: it’s the end of the holiday season, or a few months before a big event, and you want to get back to being your healthiest self. We know there are no magic pills or formulas, but we still look for options that will help us reach our goals…and preferably fast!
That’s why short-term cleanses and detoxes, which are founded on the premise that our bodies need assistance in toxin elimination – hint, they don’t! – might sound appealing, particularly when we want to achieve those quick results. And while you might see an initial boost in energy or some weight loss at the start of your cleanse, the results won’t be long-lasting or sustainable, as cleanses typically call for strict rules, a low calorie intake, and other restrictive features that make them challenging, and downright unhealthy, to maintain long-term.
Why cleanses are not the solution
Not only are these methods hard to adhere to, but they can miss out on key nutrients due to their restrictive nature. Many cleanses that are fruit-and-veggie-based sound healthy, but in reality, you might be missing out on macronutrients that your body needs to function, like carbs and fat.
Additionally, any weight loss that may be experienced is likely due to low caloric intake as well as water weight loss, as opposed to fat loss, which is what people actually desire when working to lose pounds. And speaking of losing weight, your wallet may suffer the most loss, as juices and suggested supplements can get quite costly! As coaches, it can be hard to watch people spend hard-earned money on juices or cleanse routines, because we know our bodies are equipped with their own detoxing organs, which work hard day and night to ensure that we are functioning at an optimal level.
We breathe, therefore we detox
Most cleanse and detox programs promise to remove your body of toxins. But here’s the thing – our bodies are already really good at getting rid of stuff that doesn’t belong in them.
Of course, there may be times that we need a qualified professional to support our health by guiding us through a targeted elimination diet or by providing us with specific supplements, but under regular circumstances, our bodies have their own detoxification organs:
- Lungs: By exhaling carbon dioxideas well as any particles that we breathe in, the lungs are efficient at getting rid of substances that do not belong there.
- Large intestines: After our small intestines absorb nutrients from our food and transfer them to our bloodstream, the large intestines remove anything remaining that the body can’t use, which is one of the reasons why it’s very important to ensure that we are following a lifestyle that supports healthy bowel movement.
- Liver: In addition to playing a role in digestion, the liver filters our blood and helps eliminate potentially harmful elements.
- Kidneys: These organs also filter our blood and remove byproducts of digestion and other bodily processes, then produce urine to flush them out of our bodies.
When you understand how many intricate internal processes are happening inside our bodies every day, to keep us healthy and toxin-free, it’s easy to see that drinking juices or supplements for a week has nothing on what our bodies already do. That’s the skinny on detoxification – now what about cleansing for weight loss?
We need to consume energy so that we can produce energy.
Yes, muscles are made in the kitchen. But they are also made by moving our bodies intentionally (through our favorite intensive physical activities) and functionally (through daily living activities). And while it is true that a caloric deficit is required for fat loss, we also need to be mindful that we don’t create too much of a deficit, one that would prevent us from being able to move our bodies in ways that support our goals.
Hang on, you can eat too few calories if you’re trying to lose weight? That’s right.
If we don’t supply ourselves with sufficient energy, our bodies may break our muscles down to get that energy, chipping away at our hard-earned metabolic goldmine (since muscle burns more calories than fat, even at rest). Developing and maintaining muscle is one of the primary keys to improving metabolism, and building muscle requires proper nutrition.
Simply put: You need to fuel your body to move your body! While a small caloric deficit can help you lose weight, a larger one can actually hinder your progress, because it sends your body into starvation mode. That’s why cleanses, which are often low-calorie and low-protein, can be detrimental to your long-term goals. Eating a sufficient and balanced diet gives us the energy to perform physical activity, and both those stimuli together create an ideal environment for muscle growth. By following this method, we are thinking ahead for the long game and developing metabolic health and a body that performs and feels at its best, regardless of the season!
But it worked in the beginning!
People may experience initial “success” following a cleanse or detox, but after a couple of weeks they hit a wall, and no longer feel so good. Because low calorie and restrictive eating plans often lack macronutrients (carbs, fat, protein) and micronutrients (vitamins and minerals), they make us more prone to mood changes, headaches, weakness, and constipation. As noted earlier, regular bowel movements are our bodies’ natural way of detoxing, and doing anything that can hinder this process paradoxically leads to harmful substances remaining in the body.
If followed for too long, individuals who cleanse may start experiencing nutrient deficiencies as well as disruptions in sleep, hormones, and overall level of functioning. Once they return to eating the way they did before the cleanse, those disruptions will resolve themselves, but any “weight” they lost will return because it was not a long-term solution. In some cases, people may put on additional pounds, as their bodies are attempting to regulate hormonally and metabolically after what may have been perceived as a stressful situation.
Okay, so a cleanse isn’t a great idea—what can I do instead?
We know, you’re still hoping for the quick fix response. And while there’s no quick-fix solution, there are effective and long-lasting ones. Because really, when you’re trying to get healthier, don’t you want those changes to stick around for life?
Of course, while the strategies below may sound simple, we know that behavior change isn’t always easy, so we suggest that you start with one step, get good at it, and build on that. Positive behavior begets positive behavior, and if you aren’t sure where to start, lead with what brings you joy. For example, if you love trying new foods, find a healthy recipe that seems exciting and try it out. Or if you love spending time outside, bring your workout outside next time. When you focus on the parts that bring you joy, you are much more likely to feel committed to your goals.
How to lose fat without a cleanse:
- Add a salad or non-starchy vegetable (broccoli, cauliflower, zucchini, carrots, greens, green beans) to each meal, and enjoy as snacks with dips and nut/seed butters.
- Include high-quality protein at each meal and snack (meat, poultry, fish, beans, legumes, dairy, nuts, seeds, eggs).
- Choose products with 100% whole grains or replace them with starchy vegetables (potatoes, root vegetables), low sugar fruit (berries and citrus),or non-starchy vegetables.
- Opt for high quality fats in the form of olives and avocados (and their oils), ghee, butter, coconut, nuts, and seeds.
- Fill two-thirds of your plate with plant-based foods, like vegetables and whole grains.
- Drink more water and eliminate sweetened beverages from your diet.
- Limit or avoid convenience or processed foods.
When creating your meals, keep this template in mind:
- 60% filled with non-starchy vegetables
- 20% high quality protein
- 20% smart carbs: root vegetables, low sugar fruit, minimally processed grains and legumes
- 1-2 tablespoons of healthy fats
In addition, include physical activity throughout your day. Aim for aerobic activity that consists of 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity. You can also do an equivalent combination of moderate- and vigorous-intensity activity throughout the week. Lead with movement you enjoy, like walking, jogging, dancing, weight training, exercise classes, yoga, or gardening. And if you are just starting out, and this seems overwhelming, no worries, we got your back—every movement counts and it all adds up! You can also break up your physical activity to mini workouts throughout the day.
Holistic approach to fat loss.
While nutrition and exercise come top of mind when it comes to losing weight and/or gaining muscle, we want to impress upon you that sleep, recovery, and stress-management are just as important for achieving these goals. We are whole beings—mind, body, and soul—and therefore must attend to all parts of ourselves, whether we are making changes or looking to maintain our health. And though we understand that promises for quick fixes seem appealing and exciting, we believe that by following a more sensible and flexible behavior-based approach, you are going to pick up some life-changing skills and habits AND experience results that last beyond any specific season!
