When you’re busy juggling work, life and family, fad diets and fast-fix exercise programmes may seem tempting, but more often than not you’ll just end up back at square one later – or in a worse position than you were when you started.  

With promises of rapid weight loss and fast-tracked fitness results, it’s only natural that we want to get these as quickly as possible without having to put in any effort we don’t have to. However, these shortcuts usually only offer short term results which can be damaging for your ongoing motivation, your self-belief, and your relationship with food, your body and exercise. 

If you’re serious about getting sustainable health and fitness results that you’ll be able to maintain in the long term, you need to take a different approach. Let’s take a look at some of the key reasons quick fixes don’t work for sustainable habit change and what we need to be doing instead for results that last. 

Myth: Quick-fix diets will give you permanent weight loss

Reality: Quick weight loss often means temporary results 

Fad diets, fast-fix solutions and miracle weight loss products can help you drop kilos quickly; this is why testimonials often seem impressive for extreme calorie restrictions, cutting out entire food groups or macronutrients, or juice cleanses. 

However, the catch is that most of that weight loss typically comes from water weight and loss of muscle instead of fat loss.  

Most restrictive diets ask you to cut out or cut back on carbohydrates. Carbs once broken down by your digestive system are delivered with water into your cells to be used as energy, so you can imagine that as soon as your carbohydrate intake drops, the water being carried into your cells is also reduced. As soon as you start eating carbs again, that water weight will pile back on. 

The loss of muscle is more of a problem which is usually seen from severe calorie restriction. This can wreak havoc on your metabolism as muscle burns calories even while you’re at rest. Less muscle means your body burns fewer calories, which can make future weight loss even harder. 

Why a sustainable nutrition approach works better: 

Sustainable nutrition focuses on building healthy habits that nourish your body without restrictions or deprivation, so they will be easier to maintain in the long term. These habits should fit in with your existing lifestyle rather than take it over.

By learning how to eat a balanced diet with the right quantities of food for your body, you’ll not only lose weight gradually but also keep it off.

Intense daily workouts are necessary for results 

Reality: Over-exercising leads to injury, burnout and inconsistent results 

We get told that exercise helps you lose weight, so it’s easy to believe that more is better when it comes to working out.

Many quick-fix fitness programmes push the idea that working out every day, or multiple times a day, is the fastest way to achieve your dream body. However, this approach can lead to physical exhaustion, injuries, and ultimately burnout—making it difficult to stay consistent over time.

When you’re already busy and feeling overwhelmed, it’s not good for your mind or your body to add another activity that leaves you drained and defeated. 

Why a sustainable fitness approach works better: 

Instead of exhausting yourself with a punishing workout routine, sustainable fitness is about finding movement that you enjoy and can stick with. Whether it’s short strength training sessions, brisk walks, yoga or sport, consistency is what leads to results that last.

For busy women, fitting in a 20-minute workout a few times a week or doing shorter, lower intensity workouts every day is far more effective in the long run than trying to maintain an unsustainable daily grind of long, intense training sessions. The focus is on building strength, energy, and endurance over time, rather than burning out quickly. 

There’s nothing wrong with intense training sessions if that’s what you enjoy, but make sure they’re balanced out with rest and recovery as needed.

Quick-fix diets and workouts save time 

Reality: Quick fixes can lead to wasted time and frustration 

It might seem like you’re saving time if you hit your nutrition and fitness hard for a short period of time. Do something drastic to get fast results and then go back to normal to maintain it – sounds good, right?

Unfortunately, this method rarely works because even for that short burst of intense effort, you need constant willpower, constant energy and often you’ll be living with some degree of stress and/or deprivation while you’re doing it.

When this inevitably results in failure, you get frustrated, tired of it, you fall ‘off the bandwagon’, what little results you get don’t stick, then you’re back at square one looking for the next ‘solution’.

Why you need to aim for long term sustainable change:

Sustainable changes may take more time initially and it can feel like a test of your patience, but they yield better long-term results. When you lead a busy life, building fitness and nutrition habits that fit into your existing schedule ensures that you won’t have to start over every few months.

You’ll be creating a tailored foundation that supports your health and wellbeing in a way that is manageable and works with your busy life rather than adding more overwhelm to it. Whether it’s learning how to meal prep, carving out time for short but effective workouts, or working on mindset shifts, the time you invest now will pay off in the future. 

You need to see immediate results to stay motivated 

Reality: True progress isn’t always instant, and that’s okay

We live in a world where instant gratification is appealing because we all want to save time and effort, so it’s no wonder that quick-fix diets and workouts seem like the answer to our health and fitness goals.

When you don’t get rapid results, it’s easy to feel discouraged, lose motivation and give up. However, sustainable progress takes time and expecting immediate results can set you up for disappointment from the start. 

Why slower progress is better for sustainable results:

Sustainable fitness and nutrition focus on gradual progress and long-term goals. Tracking your energy levels, how your clothes fit, or even how much better you feel in your day-to-day life can be much more motivating than a number on a scale (weight loss will never be linear and will always fluctuate, so that number doesn’t help!).

These positive changes accumulate over time, and because they’re based on healthy habits, they’re much more likely to stick. The sense of empowerment that comes from making small, manageable changes builds confidence and resilience—which in turn helps you to stay motivated and consistent. 

Why sustainable results matter for busy women 

You need a health and fitness plan that enhances your life, not adds stress and overwhelm to it. The real key to success isn’t found in extreme measures but in learning how to incorporate healthy habits into your everyday routine. Small, consistent changes are what lead to lasting transformation. By shifting your focus from short-term fixes to long-term health, you’ll not only see results but also feel more energised, balanced, and in control of your life. 

Remember, your journey is unique and progress takes time. You deserve to feel strong and confident in your body, and sustainable habits are the best way to get there without sacrificing your sanity or your schedule. This will help you get real, lasting results that fit your busy life.

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