Why Crash Diets Fail—and What to Do Instead

Lose 10 pounds in a week? Cut out all carbs? Only drink juices for three days? Crash diets promise quick results—and they often deliver them. But what they don’t tell you is that the weight almost always comes back, often with extra. For many Filipinos trying to lose weight, these extreme approaches can lead to frustration, fatigue, and even harm.

Here’s why crash diets fail—and what actually works if you’re aiming for real, sustainable weight loss.

The Problem With Quick Fixes

Crash diets work by cutting calories drastically—too drastically. That forces your body into starvation mode, where it burns muscle, slows down your metabolism, and holds onto fat more stubbornly. You might lose weight at first, but you’ll also feel tired, irritable, and more likely to binge when the diet ends.

Plus, they’re hard to stick to. Most crash diets cut out entire food groups, making them nutritionally unbalanced and socially difficult—especially with the way we eat in Filipino households. Before long, the cravings win, and you’re back to square one.

What Actually Works

Real, long-term weight loss comes down to small, sustainable changes. Instead of cutting out rice entirely, try reducing portions or swapping to brown or red rice a few times a week. Instead of skipping meals, try eating more whole foods with fiber and protein to keep you full longer. Add movement into your day, even if it’s just walking more or doing household chores more actively.

And don’t forget to check in on sleep and stress—both can mess with your hunger hormones and make weight loss harder without you realizing it.

There’s Support If You Need It

For some, lifestyle changes aren’t enough. Medical weight loss options—like those offered through telehealth platforms such as &you—can help when weight is affecting your health. Treatments like semaglutide work by regulating appetite and blood sugar, helping patients lose weight safely under medical supervision.

These tools aren’t shortcuts—they’re support systems that can help you reach your goals more effectively, especially when combined with healthy habits.

Rethink What Success Looks Like

Weight loss isn’t about extremes. It’s about progress you can maintain. You don’t need to starve or suffer—you need a plan that fits your body, your lifestyle, and your long-term health.

Real change takes time. But it also lasts longer.

And that’s what makes it worth it.