Have you had any of these thoughts before 

The Myth Of Quick Fixes (build a maintainable approach to fitness)

Have you had any of these thoughts before 

  • quick fixes work when done well
  • quick fixes are used to kickstart weight loss
  • quick fixes can be used to boost metabolism
  • quick fixes work but stop working if you stop

When I attempted using a pill for my fat loss journey, at first, it felt great like I was making progress when, in reality, I was setting myself up for future failure. 

I have always been into health and fitness, I started out by watching and following some workout videos, like BeachBody and Insanity.

As time went on I learned about calorie counting and dieting, and I started to do that consistently; this was when I was at the age of 19,

I was in my second year at the university, and I was worried about my body changing because it had started changing at this point, 

I was not the skinny girl from secondary school anymore, and I hated that. (I wish someone had told me it was normal and it was ok)

Where every TV station told you to aim to be skinny, what do you expect

After many experiences of dieting and counting everything I ate, I didn’t feel any better, i was always sore and always hungry.

Every time I ate something, I would worry about gaining weight.

I counted calories, but I was only counting them so that I knew exactly what I ate so I wouldn’t gain weight.

I continued on and off dieting until I graduated from school.

Now it’s time to be at home. Of course, I gained a lot of weight, and I am in a society where people greet you by making compliments about your body.

Hey Chisom, you have gained so much weight.

They go further to ask what happened.|

“I thought you worked out what happened.”

Of course, knowing what I know now, I would say thank you, but back then, I had to explain that I was at home and not doing much….phew. 

 I sought a way to lose weight quickly due to the pressure.

I bought a detox pill, a carb blocker, and an appetite suppressant; see how the name promises to give me the result I was looking for

I had little energy to work out the way I wanted or knew I should, 

so I got the pill to help me kick-start my journey.

My experience was horrible; the first day of taking this pill I was sick, I was sick, 

I  knew something was wrong, but was scared to say anything, i felt so sick I couldn’t eat, hence the appetite suppressant. 

No wonder

 I was given a meal plan.

 1 boiled egg in the morning and a few pieces of garden egg at night.


I can’t believe I felt guilty for not making it work; 


After that experience, I decided I finally had my last straw. 

I decided to start practicing a healthy habit. I ran in the mornings and did follow-along workouts in the evening, yes I was using exercise as a quick fix. 

This story goes one, having had a life of detoxes, quick fixes, over-exercising

I can tell you that those are roadblocks.

Changing my daily habits got me to where I wanted to be all along; 

I became stronger and more confident, 

I feel well, I eat delicious meals without the fear of weight gain,  and so much more.

 I am finally able to hold my 2-second handstand…..something I celebrate every day 

Something I couldn’t think or fathom was possible while on a restrictive diet because I was always weak.

You see, Quick fixes are like a disease. Let’s use the COVID-19 virus as an analogy.

Just like the COVID virus, quick fixes in health and fitness are highly contagious, and the idea spread quickly, promising fast results with little effort,

just drink some tea, and all your fitness and health problems will be gone

Remember the miracle cure that flooded social media, in the beginning stage of the covid when there was a lot of information on how to tackle the virus? Like we have for the quick fixes and fat

However, like COVID, the impact of these quick fixes can be harmful and long-lasting.

at first, they might seem to be harmless and maybe even  beneficial, with a quick weight loss, a little  less bloating, temporal confidence, and more energy even, but over time, they can leave you with long-term health issues

Quick fixes can undermine your health, leading to yoyo dieting, metabolic damage, and a disordered relationship with food and exercise and your body.

The promise of quick fixes can be infectious- you hear successful stories that lead you to try it out, and when you get the first fix.

You want a second one and another one while ignoring any underlying issues until you brutally come to the realization that this is not helping.

Of course, you first think it was your fault, maybe I didn’t do it well, I didn’t work hard enough. 

Then, you get even more extreme in your approach.

The real antidote to both COVID and quick fixes is in science, patience, and support.

It is in the willingness to embrace slow and steady progress and support from a community that values long-term health over temporary gains

In combating COVID, we’ve learned the value of wearing masks, daily cleaning habits, resting, slowing down, eating nourishing foods even though you dont feel like it, social distancing, and getting vaccinated—

practices that require a collective effort and a shift in personal behavior and habit for the greater good.

In the fight against the quick-fix mentality, we need to adopt a mindset of sustainable health practices: eating whole foods, moving our bodies in ways that feel good, practicing daily self-care habits, and nurturing our mental health.

These are the “vaccines” against the quick-fix epidemic—practices that protect us from falling back into harmful patterns of eating, not moving, and neglecting our bodies. 

I hope you are starting to get the picture I am trying to paint here.

I will also go ahead and expend what seems like an effortless result, but underneath, it requires more work than you can fathom.

“The Fallacy of Effortless Results

Quick fixes are often attractive because they offer a shortcut to achieving health and fitness goals, but they typically fall short in the long run.

They start off great and leave you in your own mess. 

in order to, make things clear, I will be listing examples of what quick fixes in the fitness industry look like

Why they are  appealing and what makes it fail

  • Crash Diets: these diets will promise fast results and quick weight with an extremely restrictive pattern of eating; while they may lead to major weight loss, it is usually unsustainable and can cause nutritional deficiencies 
  • Detox Teas and Juices: Marketed as a way to cleanse the body and promote weight loss quickly, these products usually don’t offer long-term solutions and can sometimes be harmful. 

They’re often a mix of laxatives and diuretics, which only lead to temporary water weight loss, not fat loss. 

  • Fat Burning Pills: Supplements that claim to boost metabolism and burn fat effortlessly. The effectiveness of these pills is highly questionable, and some may have dangerous side effects.
  • Body Wraps or Waist Trainers: Body wraps are advertised to slim and tone the body instantly. 

While they might temporarily tighten the skin or cause water loss, they don’t result in true fat loss or lasting changes.

  • Vibration Machines: These machines claim to stimulate muscles and promote fat loss just by standing on a vibrating platform. They promote fatloss because you are physically active than when you were sedentary

While they may have some benefits for muscle activation, they cannot replace conventional exercise and nutrition for weight loss.

  • Magic Workout Regimens: Programs that promise a “beach body” in weeks without much effort. Real fitness gains and weight loss require time, effort, and consistency, something these programs often downplay.
  • One-Size-Fits-All Fitness Apps: Technology can be a great tool, but apps that promise personalized coaching without truly understanding the individual’s needs can lead to frustration and minimal results.
  • Extreme Fasting: intermittent fasting can be beneficial when done correctly; extreme fasting promises quick weight loss but can be dangerous and unsustainable, leading to potential metabolic damage and disordered eating patterns.
  • Abs Gadgets: Equipment that promises six-pack abs without much effort. real core strength and definition come from a combination of diet and exercise, not just a gadget.
  • Superfoods for Instant Results: Marketing certain foods as miraculous solutions for weight loss or health. While a healthy diet is crucial, no single food can provide instant fitness results.

Again, I understand why people think dieting means a quick fix.

Lots of people will still choose a quick fix over a sustainable change no matter what they know;

 If you are at your wit’s end and have tried a number of diets but still feel and know you need a change. 

I have made the comparison between quick fixes and calorie deficits so that you are not confused as to what you are doing well. 

 Here are the differences between a calorie deficit and a quick fix:

  1. Sustainability vs. Temporary Results:
    1. Calorie Deficit: This is about creating a slight energy shortage in your body by consuming fewer calories than you burn over time. It’s a slow and steady process that promotes long-term weight management and health benefits. It’s sustainable because it encourages you to adopt healthier eating and exercise habits that you can maintain.
    2. Quick Fixes: These often involve drastic measures like severe calorie restriction, detoxes, or fad diets that promise rapid weight loss. While they might deliver immediate results, they’re not sustainable in the long run. Most people revert to old habits once the diet is over, leading to weight regain.
  1. Nutritional Balance vs. Nutritional Deficiency:
    1. Calorie Deficit: Achieving a calorie deficit through mindful eating still allows for a balanced diet rich in nutrients. You focus on the quality of the food, ensuring you get enough vitamins, minerals, and other nutrients essential for good health.
    2. Quick Fixes: Many quick-fix diets involve cutting out entire food groups or relying on specific products, which can lead to nutritional deficiencies and health problems over time. This approach can compromise your immune system, energy levels, and overall well-being.
  1. Relationship with Food:
    1. Calorie Deficit: Encourages a healthy relationship with food. You learn about portion control, the importance of variety, and listening to your body’s hunger and fullness cues. It’s about making informed choices, not restricting yourself from enjoying food.
    2. Quick Fixes Often promote an unhealthy relationship with food, categorizing foods as “good” or “bad” and bringing in guilt around eating. This can lead to a cycle of yo-yo dieting, eating disorders, or an unhealthy obsession with food and body image.
  1. Impact on Metabolism:
    1. Calorie Deficit: By reducing calorie intake gradually and increasing physical activity, you encourage your body to use fat stores for energy without significantly slowing down your metabolism. This balanced approach supports a healthy metabolic rate.
    2. Quick Fixes: Extreme diets and rapid weight loss can slow down your metabolism because the body adapts and becomes more efficient at managing energy.

 A slower metabolism means it becomes harder to lose weight over time and easier to gain it back.

  1. Lifestyle changes:
    1. Calorie Deficit: It’s all about integrating changes into your lifestyle that you can live with long-term. It includes learning to cook healthier meals, finding physical activities you enjoy, and setting realistic goals. It’s a holistic approach that considers your overall well-being.
    2. Quick Fixes: These solutions are often seen as a means to an end, not requiring or encouraging lasting lifestyle changes. Once the diet or program ends, there’s little guidance on maintaining the weight loss, leading to a high likelihood of reverting to old habits.

These are the differences so that next time you are feeling confused or pressured to get quick to start your fitness journey consider the above,

 with your values in mind to determine if this is what you truly want for your body and for yourself. 

Of course, I understand why people think they are supposed to use a quick fix to get things started for weight loss.

It almost seems logical to want to detox right before you get into a calorie deficit to get things started and often it is because of the fear associated with not getting the result you wanted in the past and also other numbers of reasons

  • Instant Gratification Culture

We live in a society that values instant results. From fast food to same-day delivery services, the expectation to get what we want quickly has permeated into how people approach weight loss. The promise of rapid results with minimal effort is hard to resist.

  •  Overwhelming Information and Choice: 

The volume of weight loss solutions available can be overwhelming. Quick fixes offer a seemingly straightforward path through the maze of dietary advice, workout plans, and lifestyle changes.

  •  Success Stories and Marketing: 

Media and advertising are rife with success stories of people achieving significant weight loss in a short period, thanks to a particular product or regimen. These stories can be very compelling, especially when they’re backed by persuasive marketing that highlights dramatic before-and-after photos.

  •  Desperation and Frustration: 

For those who have struggled with their weight for years, the prospect of a quick fix is a beacon of hope. The frustration from past failures makes the quick promise of success alluring, even if they’ve experienced disappointment before.

  •  Misunderstanding of Weight Loss Fundamentals: 

A lack of understanding about how sustainable weight loss actually works—through consistent, healthy lifestyle changes—leads people to believe in the efficacy of quick fixes. The idea of “dieting” for a few weeks is seen as easier than overhauling one’s lifestyle permanently.

  • Social Pressure: 

The pressure to look a certain way or fit into a societal mold can be intense. 

Quick fixes offer a fast route to meeting these societal expectations, providing a temporary solution to deeper issues of self-esteem and body image.

Why it is important to follow a sustainable lifestyle change?

Embarking on a journey towards a sustainable lifestyle change is like planting a seed that grows into a tree with many branches of benefits.

Five big wins you could encounter along the way:

1). Enhanced Physical Health: Imagine your body as a high-performance vehicle.

 Just as fuel can increase your car’s efficiency and longevity, nourishing your body with whole, nutrient-dense foods and regular movement can dramatically improve your physical health. 

It is not just about losing KGS or building muscle; it’s about enhancing your body’s systems—improving cardiovascular health, stabilizing blood sugar levels, and boosting immune systems. 

It’s like maintaining your car for a smooth performance, but the vehicle is your body.

2). Mental Clarity and Emotional Well-being: This is similar to clearing the clouds on a dull day to let the sunlight in.

 A sustainable lifestyle isn’t just about physical health; it goes together with mental and emotional well-being. 

Regular exercise, for example, acts as a natural antidepressant, boosting hormone function, increasing energy, and reducing stress and anxiety levels. 

Similarly, a balanced diet can stabilize mood swings and improve cognitive function. 

It’s about creating a mind-body connection that fosters resilience and a positive outlook on life.

3). Improved Relationship with Food and Body: This win is about shifting from a war against food and your body to a sense of peace. Many people battle with diets, fight with fat,  restrictions, and guilt around eating. 

By focusing on a sustainable lifestyle, you develop a mindful eating practice, learning to listen to your body’s hunger and fullness cues and to appreciate food as nourishment rather than the enemy. 

This change can heal the relationship with your body, leading to a more compassionate and accepting body image, this is what we do with THE  Move Eat Love Coaching Method

4). Long-Term Success and Fulfillment: The ultimate win is realizing that this isn’t a temporary fix or a diet trend but a lifelong journey. 

Sustainable lifestyle changes lead to long-term success because they’re adaptable to life’s ebbs and flows. 

They’re not about perfection but about progress and learning. 

This approach fosters a sense of accomplishment and fulfillment, knowing that you’re investing in your future self every day.

When next you are questioned about the benefits of a daily practice of healthy lifestyle habits, are benefits that go beyond losing fat; they improve the quality of your life 

Even with all of this, 

you can still find it difficult when you are in that space or just heard amazing stories about how a person took a pill, magically lost weight, and had no side effects and life is awesome, 

I want you to remember this.

People ignore symptoms,

People try to please the product. 

People have invested a lot of money in these teas; they dont want to look like they have wasted their money.

So they say things like it worked, but it stopped working when I stopped.

So, \ when you are feeling compelled to buy new pills, or waist trained or that fancy new gadget

ask yourself any or all of these 5 questions.

1. “What am I hoping to achieve with this quick fix?”

  • Goal Clarity: Often, we are drawn to quick fixes in hopes of rapid weight loss, muscle gain, or improved performance.

 It’s important to get specific about the goal.

 Is it truly about losing weight quickly, or is it about feeling better in one’s skin? 

Understanding the underlying desire can guide more sustainable approaches.

  • Realistic Expectations: Question whether the expectations are realistic. 

Can a detox tea truly cleanse years of poor eating habits in a week? This perspective can help set more realistic goals and timelines.

What is driving me towards this quick fix? 

Understanding the underlying motivation can often reveal if the approach is a genuine solution or a response to momentary frustration or impatience.

2. “Have I tried something similar before, and what were the results?”

  • Pattern Recognition: Reflecting on past attempts can reveal a pattern of relying on quick fixes without lasting results.

 This can be a powerful motivator to try a different, more sustainable approach.

  • Learning from Experience: Consider what didn’t work in the past.

 Was it too restrictive? 

Did it cause negative side effects?

 Learning from these experiences can guide future decisions.

3. “How does this quick fix align with my values around health and wellness?”

  • Value Assessment: consider your values. 

If you balance wellness and sustainability, does a crash diet align with these? 

Often, quick fixes don’t support long-term health values.

  • Long-Term Vision: How does this quick fix fit into their vision of a healthy life?

 If the approach seems at odds with your vision, it may be worth reconsidering.

 How might this quick fix affect my mental health or body image? I

t’s important to consider the psychological impacts, including feelings of failure if the results aren’t as promised.

4. “What are the potential risks or downsides of this approach?”

  • Risk Evaluation: Every quick fix comes with its risks, be it nutritional deficiencies, muscle loss, or metabolic disturbances. 

Understanding these can help weigh the benefits against the potential harm.

  • Hidden Costs: Beyond health risks, consider the emotional or financial costs. 

Is the stress of maintaining an extreme diet worth the temporary loss of a few pounds?

5. “Can I see myself maintaining this change long-term, and how will it impact my life?”

  • Sustainability Check: If a change is not sustainable, it’s worth questioning its value. 

Can you maintain these eating habits, 

 will you rebound to old patterns?

  • Quality of Life: Reflect on how this quick fix will impact your life. 

Will it enhance your quality of life, or

 Will it lead to stress, obsession, or social isolation?

Is this change something I can realistically maintain over the long term? 

If a change isn’t sustainable, it might not be worth pursuing.

How will this change fit into my daily life and routine?  

Consider if the quick fix demands changes that are incompatible with your lifestyle or too disruptive.

Support System

Do I have the support needed to make this a long-term change? Having a support system in place can greatly affect the ability to maintain changes.

These are the myths of quick fixes. And why you should build a sustainable lifestyle practice instead

 You will have to take your time to explore what practices will work for you, and I mean, what you can stick to, what makes your life better, a healthy habit you dont dread.

If you dread it, then it is not healthy for you mentally and Physically

Now that you know what could or has been driving you to quick fixes, you can start to question yourself and review your beliefs and mindset.

If you’ve tried the “latest and greatest” quick fixes or any quick fix at all without any success (and are considering accepting your fate and giving up on taking care of yourself ), it’s because you are falling for tactics and marketing scams.

In Move Eat Love  I teach the principles and fundamentals of building a strong, healthy, and happy body.

That’s it for this one, it’s already way too long.

I hope you enjoyed it.


Chisom Jane.

Struggle to rest? Feel constantly tired? You need this resource, containing some free  prompts to help you rest better healthful life.

The Rest Resource


Transform Your relationship with food


I am Chisom Obidike a entreprenuer and
Founder -Janesmovement a body-neutral movement and fitness coach whose goal is to help you heal your relationship with food, exercise, and your body.

Janesmovement helps women improve their diets and relationships with food and their bodies.
With the help of value-based nutrition and training programs, we can help you achieve the healthiest diet possible
It may or may not be required that you track your macronutrients as part of the coaching process
you may or may not want to lose weight, and our approach is highly individualized
Aside from habit building, practice-based goals and homework in body awareness, self-compassion, and mindfulness,

Janesmovement also helps you to improve your body image and reduce obsessive eating by teaching you about nutrition and movement to support your health.

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