“diet tricks that backfire”

Weight-loss shortcuts aren’t as effective as you may think. Here are the ones that never work—and the strategies you can depend on. BY elisa zied, r.d.

It’s normal for weight to go up or down a couple of pounds from day to day.

THE “TRICK”	WHY IT DOESN’T WORK	WHY IT’S BAD FOR YOU
purging after a big meal	Girls who purge (vomit) usually eat a lot of food beforehand because they think they’ll expel the calories by throwing up. In reality they lose only a small fraction of them—and ultimately gain weight.	Purging causes dehydration, which makes a person feel tired and dizzy. Also, forceful vomiting may tear the esophagus, and stomach acid can erode tooth enamel and cause decay.
counting every calorie	Watching each tiny calorie can lead to labeling fattening foods “off-limits,” which can make a girl feel deprived. This may cause her to crave—then overeat—those very foods, and she’ll likely gain weight.	Girls who are hyperaware of calories label low-calorie foods “good” and high-cal ones “bad,” and tend to feel guilty when they eat “bad” foods. This can develop into an eating disorder.
juice-fasting a few days	Fasting causes you to lose more muscle weight than fat. For many, this ultimately slows metabolism, since muscle burns more calories than fat—so you’ll regain the weight when you start eating again.	During a juice fast, you’re not getting a full range of nutrients, such as protein, vitamins, and fat. As a result, you may feel tired and dazed, and won’t be able to concentrate as well.
WARNING! If you rely on one or more of these tricks to lose weight, you could have an eating disorder. For help, call the National Eating Disorders Association Helpline at 800-931-2237.

TACTICS THAT DO WORK These strategies are safe and effective.

sleep 8 to 9 hours Sleep helps your body make less of the hunger hormone, so you naturally won’t eat as much. eat proteinat each meal Protein takes longer to digest than fats and carbs, so fewer calories will keep you full. hide fatty, sugary food Just looking at food triggers the appetite, so stash treats like chips and candy out of sight.