People opt for weight loss shortcuts to seek quick results, busy lifestyles, and the influence of media promoting rapid fixes. Other factors like impatience, low self-efficacy, and frustration with slow progress also play a role. Many times, misinformation, societal pressure, and cultural beauty standards further push individuals toward extreme diets, supplements, and detox trends.
Shortcuts to Weight Loss and Their Side Effects.
1. Extreme Crash Diets (Juice Cleanses, GM Diet, etc.)
Many people follow fad diets like the General Motors (GM) diet, a 7-day crash diet that claims to help people lose 5–7 kg in a week by following a strict eating plan focused on specific food groups each day, or extreme juice cleanses that involve only consuming fruit and vegetable juices.
Side Effects:
- Nutrient Deficiencies: These diets lack protein, healthy fats, and essential vitamins, leading to hair fall, brittle nails, and weakened immunity.
- Muscle Loss: Lack of protein results in loss of muscle mass instead of fat.
- Fatigue & Weakness: The sudden calorie drop can make you feel weak, dizzy, and tired.
- Metabolic Slowdown: Once normal eating resumes, the metabolism slows, leading to rapid weight regain.
2. Fat-Burning Supplements & Herbal Teas (Garcinia Cambogia, Green Coffee, Ayurvedic Powders, etc.)
Fat burners and herbal teas are popular because they claim to increase metabolism and burn fat faster. Some common ones include Garcinia Cambogia, green coffee, and fat-burning Ayurvedic powders.
Side Effects:
- Increased Heart Rate & Blood Pressure: Some contain caffeine or stimulants that can cause palpitations.
- Digestive Issues: Some fat burners cause bloating, gas, or diarrhea.
- Liver Damage (in extreme cases): The Unregulated use of supplements can harm liver function.
- Dependency: Once you stop, weight gain may return since real fat loss requires lifestyle changes.
Use natural metabolism boosters like green tea, cinnamon, and regular strength training.
3. Overuse of Ayurvedic Medicines (Triphala, Guggul, Medohar Vati, etc.)
Many turn to Ayurveda for weight loss, using Triphala, Guggul, and Medohar Vati. While natural, excessive reliance can be harmful.
Side Effects:
- Loose Motions & Dehydration: Many Ayurvedic medicines act as natural laxatives, causing water loss rather than fat loss.
- Electrolyte Imbalance: Frequent diarrhea can disturb the body’s sodium and potassium balance.
- Long-Term Digestive Disturbances: Continuous use can make the gut dependent on external stimulants.
Use Ayurvedic herbs in moderation and focus on gut-friendly foods like curd, fiber, and probiotics.
4. Drinking Excess Hot Water or Jeera/Ajwain Water
Drinking warm water and jeera (cumin) or ajwain (carom) water is believed to help melt belly fat.
Side Effects:
- Bloating & Acidity: Excess water dilutes stomach acids, leading to indigestion.
- Mineral Loss: Drinking too much can flush out essential minerals and electrolytes.
- Disrupted Digestion: Too much hot water can weaken digestive enzymes.
Drink lukewarm water in moderation and include fiber-rich foods for better digestion.
5. Skipping Meals (Mostly Dinner or Breakfast)
Skipping breakfast or dinner is a practice, thinking it will cut calories and speed up weight loss.
Side Effects:
- Slowed Metabolism: Prolonged fasting can reduce metabolism, making fat loss harder.
- Nutrient Deficiencies: Missing meals means missing essential vitamins and minerals.
- Increased Cravings & Binge Eating: Hunger can lead to overeating junk food later.
Eat smaller, balanced meals with proteins, healthy fats, and fiber.
6. Detox Waters (Cucumber, Lemon-Honey, Cinnamon Water, etc.)
Detox drinks are widely consumed for quick weight loss. People drink cucumber water, lemon-honey water, or cinnamon water first thing in the morning.
Side Effects:
- Temporary Water Weight Loss: Detox drinks make you lose water, not fat.
- Electrolyte Imbalance: Excess detoxing can cause muscle weakness and dizziness.
- Acidity & Heartburn: Lemon-honey water can irritate the stomach lining if taken on an empty stomach.
Focus on a real detox with fiber-rich foods, leafy greens, and hydration.
7. Excessive Cardio without Strength Training
Many people believe running, cycling, or HIIT for hours will burn fat faster.
Side Effects:
- Muscle Loss: Excess cardio without strength training can cause muscle breakdown.
- Joint Strain & Injuries: High-impact exercises can strain knees and ankles.
- Reduced Fat-Burning Efficiency: The body adapts, and over time, cardio becomes less effective for weight loss.
Balance strength training and moderate cardio for sustainable fat loss.
8. Laxatives & Herbal Diuretics (Senna Leaves, Isabgol, Castor Oil, etc.)
People consume laxatives and herbal diuretics like senna tea, isabgol (psyllium husk), or castor oil to reduce bloating and lose weight.
Side Effects:
- Dehydration & Weakness: Frequent bowel movements cause excessive water loss.
- Dependency: Long-term use can make the digestive system dependent on laxatives.
- Loss of Essential Minerals: This can cause muscle cramps, fatigue, and weakness.
Increase fiber intake from whole foods like fruits, vegetables, and whole grains.
9. Intermittent Fasting Without Proper Nutrition
Intermittent fasting (IF) is popular in India, where people eat only during a specific time window, like 16:8 fasting.
Side Effects (If Done Incorrectly):
- Nutrient Deficiencies: Not eating enough protein, fiber, or healthy fats can weaken immunity.
- Hormonal Imbalances: Long fasting periods can affect menstrual cycles and metabolism.
- Energy Crashes & Mood Swings: If not balanced properly, it can lead to low energy and irritability.
Follow customized fasting with enough protein and healthy fats to maintain energy.
10. Overuse of Apple Cider Vinegar
Drinking apple cider vinegar (ACV) in the morning is a popular fat-loss hack.
Side Effects:
- Tooth Enamel Erosion: The high acidity can damage teeth.
- Acidity & Stomach Irritation: It can cause acid reflux and stomach pain.
- Lower Potassium Levels: Excess ACV can lead to muscle weakness.
However, these shortcuts may offer temporary results; they often come with health risks and are not a long-term solution for maintaining a healthy weight.
Focus on:
- balanced diet with protein, fiber, and good fats.
- Following strength training + moderate cardio for fat loss.
- Drinking enough water without overdoing detox drinks.
- Practicing portion control instead of extreme fasting.