We all know which weight loss techniques today are becoming tremendously popular and widely practiced. An array of information about and attention to slimming down leads to confusion and distortion of advice. Suggestions vary from useful and healthy to downright harmful and dangerous.

Weight loss methods that are successful in the long run tend to be more subtle and can be incorporated into our daily lives. People are less receptive to these methods because they do not show results as quickly.

On the other hand, some of the extreme weight loss methods can be quickly effective but damaging. Many people want quick solutions and adapt very unrealistic habits in order to shed the pounds. Misguided weight loss attempts that require intense measures for short periods of time only leave one to be forced to give up and gain the weight back.

These top five weight loss strategies to avoid can lower metabolism, cause illness or injury, and, ultimately, more weight gain.

1. Starvation: Very low calorie diets (eating less than 1,200 calories a day) are too intense to be realistic and support wellbeing. Your body needs fuel to sustain everyday activity. Without the necessary calories, you will lose weight due to muscle and water loss. This causes a shift to a high body fat percentage, increasing your risk for developing type 2 diabetes.
2. 

   Diet pills can be dangeous and are not an effective weight loss method.

   Diet Pills: No matter how many testimonials you read, do not consider diet pills safe. If it sounds too good to be true, it probably is. All the promises made by supplement companies are empty and only used for marketing purposes. These pills are loaded with caffeine and cause rapid weight loss by dehydration. Not only are they a waste of money, but dietary supplements are also not approved by the FDA. You could literally take flour, put it in a capsule and sell it as a dietary supplement.

3. Cleanses/ Detoxifications: Again, this method causes weight loss by dehydration, which can cause a dangerous imbalance of electrolytes. Using this weight loss method, along with fasting can be hazardous and disrupt your body’s natural systems that have been working just fine for centuries. A healthier way to detoxify your body would be to eat lots of enzymes (abundant in fruits and vegetables) and foods naturally high in fiber.
4. Purging: This may seem obviously harmful to some, but others may partake without realizing the ramifications. Any form of purging, including vomiting, chewing food and spitting it out, and using laxatives, are red flags for an eating disorder. Consequences include erosion of the mouth, esophagus, and teeth due to the high acid content. Repetitive damage of this sort can also lead to certain cancers. Bottom line- don’t do it!
5. Extreme Exercise: Despite what we see in reality TV, over-exercising is similar to both purging and starvation. Overexertion of your muscles can cause inappropriate wear and tear for a young age and increase risk for injury, dehydration, and turn exercise into a punishment for eating. A healthy amount of exercise is good for the body. The American Academy of Sports Medicine and American Heart Association recommends 30 minutes of moderate cardio 5 days a week and 10 strength training exercises twice a week.

Written by Amanda Yazbek, Nutritionist at Camp Shane weight loss camp for children and teens