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Tired of the Health Rollercoaster? Let’s Talk About the Long Game.

Ever tried a juice cleanse, cut carbs overnight, or taken a “magic” supplement that promised instant weight loss? Okay, so have I. And while that is slightly embarrassing to admit, I’m sure I’m not alone. There are so many ads these days. They use gimmicks to sell us products and ideas that simply don’t work. I’ve tried supplements, fad diets, intermittent fasting (is that a fad diet?). Anyway, yes, I might have shed a few pounds. But they came back, and they came back fast. Quick fixes are everywhere, and they seem tempting—until they stop working. If you’re like me, you’re tired of it all. You know the problem isn’t you, it’s the techniques that aren’t working.

Here’s the hard truth: diets, detox teas, and extreme workout plans don’t lead to lasting health. In fact, they often do more harm than good. In my experience, they’re more stressful, they throw off my whole week and burn a hole in my wallet. It’s like the only great thing I’ve gleaned from all that wasted time is that there must be another way. Right?

Okay, okay, don’t worry—I’m not here to tell you to give up hope. Instead, let’s talk about how to build a body and mind that feel amazing for the long haul. Spoiler: It’s way easier (and way more fun) than you think. Trust me, I’ve tailored an approach that works so well for me. I never thought it was possible to feel as good as I do. I’m talking waking up energized, no more afternoon crashes, and actually being capable of thinking without brain fog. Stick with me, I’m about to share my best tips.

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Why Quick Fixes Don’t Work (And Can Actually Backfire)

Quick Fixes: The Allure and the Risks

1. They Mess with Your Metabolism

Extreme diets that slash calories can actually slow down your metabolism, making it harder to maintain weight loss in the long run (Fothergill, et al., 2016). So, I didn’t believe this at first. But think about it. If you’re not eating consistently enough every day, your body is going to hold on to every calorie it can. It doesn’t know when its next meal will be. I know that sounds like I’m talking about a wild animal. However, if your body can’t recognize the difference between being stuck in traffic and attacked by a snake, how can it tell when you’re “just dieting” for a week?

So, what actually happens? Your body goes into survival mode, burning fewer calories to conserve energy. So, when you return to normal eating, the weight piles back on—sometimes even more than before. The best approach is to add more good stuff to your plate, like veggies, instead of restricting yourself.

Curious what your maintenance calories should be per day? Try this calculator.

2. They’re Hard to Stick to

Ever tried cutting out added sugar completely? You probably lasted a week before craving a brownie like your life depended on it. That’s because overly restrictive diets aren’t sustainable—our brains rebel against deprivation (Herman & Polivy, 2008). Besides, why be so cruel to yourself? Instead of completely cutting out sugar, try limiting yourself to one piece of dark chocolate per night. You get a sweet treat and reduce cravings. Win-win!

3. They Ignore the Bigger Picture

Your health isn’t just about food or exercise—it’s about your habits, sleep, stress levels, and mindset. Quick fixes focus on one thing while ignoring everything else, which is why they don’t lead to long-term success. You need all the gears turning for the clock to work.

👉 Related Post: 6 Tips to Reshape Your Mindset for Long-Term Success

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The Secret to Lasting Health? It’s All About the Long Game

If you want to feel strong, energized, and happy for years to come, the key is building sustainable habits. No starving, no obsessing, no quick fixes—just real, enjoyable changes that work.

Eat Real Food (Most of the Time)

You don’t have to eat “perfectly” 24/7 to be healthy. I don’t think that’s even realistic, anyway. Focus on whole, nutrient-dense foods, but still allow room for the foods you love (that brownie I mentioned earlier? Duh).

The 80/20 Rule:

80% whole, nourishing foods (veggies, lean proteins, healthy fats, whole grains)

20% fun foods (yes, you can still have pizza!)

Foods That Fuel You:

• Leafy greens & cruciferous veggies

• Healthy fats (avocados, nuts, olive oil)

• Fermented foods (yogurt, kimchi, sauerkraut)

• Berries & colorful fruits (think rainbow-colored plates, people)

🛒 If you struggle to get your greens in (like me), I recommend trying Alfalfa Complex from here. I like to take these with my morning strawberry banana smoothie.

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Move Your Body (But Make It Fun)

Exercise doesn’t have to mean punishing yourself in the gym. The best workout? The one you actually enjoy and stick with. Hint: the best workouts are not quick fixes (again!) Incorporate many different kinds of activities to avoid burn out.

Fun Ways to Stay Active:

Strength train

Walk more

Try yoga or stretching

Dance, hike, swim

Tip: Move just 5 minutes in the morning to kick start your energy. A few squats, a quick stretch, or a walk around the block can make a huge difference. I really love doing cat-cow poses in the morning to stretch my neck and back.

👉 Related Post: Incorporate Different Kinds of Workouts to Avoid Burnout

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Prioritize Sleep (Your Superpower for Health & Longevity)

You can eat clean and work out every day, but if you’re not sleeping well, your health will suffer. Sleep is when your body repairs itself, balances hormones, and strengthens immunity. Sleep is so important, and many of us fail to get adequate sleep each night. Unfortunately (maybe fortunately), there are no quick fixes for a good night’s sleep!

Sleep Tips for Better Health:

Keep a consistent sleep schedule (even on weekends)

Limit screen time before bed

Try magnesium or herbal teas to promote relaxation

🛒 I really like these for nights when I just cannot sleep.

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Manage Stress (So It Doesn’t Manage You)

Chronic stress wrecks your body—leading to inflammation, hormone imbalances, and even weight gain (McEwen, 2006). A lot of us are experiencing this, and we aren’t even aware of it. Society has normalized a hustle culture that masks the symptoms of chronic stress.

The good news? You can train your body to handle stress better with small, daily habits. Remember, small changes make big impacts!

Easy Stress-Relievers to Try Today:

Deep breathing (inhale for 4, hold for 4, exhale for 4)

Take a walk outside (nature is a natural stress reliever)

Journal your thoughts or practice gratitude

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Why the Long Game is Worth It

When you shift your focus from quick fixes to sustainable habits, everything changes.

✔ No more yo-yo dieting (and weight)

✔ No more exhaustion from over-exercising

✔ No more guilt for enjoying food

Instead, you’ll have:

✅ More energy every day

✅ A stronger, healthier body

✅ Less stress around food and fitness

✅ A lifestyle that actually feels good (and can be maintained)

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Start Small, Stay Consistent, and Enjoy the Process

Health isn’t about being perfect—it’s about making small, consistent choices that add up over time. Here’s a secret: the more you make these small, intentional choices, they naturally become second nature. So, keep on, and don’t give up.

What’s ONE small change you can start today?

✔ Drinking more water?

✔ Walking for 10 minutes a day?

✔ Adding a veggie to your dinner?

💬 Drop a comment and let me know what you’re working on!

👉 Subscribe for weekly health tips and simple wellness hacks.

Jeremiah 29:13,

Kirsten

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References

Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., & Hall, K. D. (2016). Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity, 24(8), 1612-1619.

Herman, C. P., & Polivy, J. (2008). External cues in the control of food intake in humans: The sensory-normative distinction. Physiology & Behavior, 94(5), 722-728.

McEwen, B. S. (2006). Protective and damaging effects of stress mediators: Central role of the brain. Dialogues in Clinical Neuroscience, 8(4), 367.

Patel, S. R., & Hu, F. B. (2008). Short sleep duration and weight gain: A systematic review. Obesity, 16(3), 643-653.

Walsh, R. (2011). Lifestyle and mental health. American Psychologist, 66(7), 579-592.