Hottest weight loss trends in 2024: How safe were they?

Social media plays a significant role in every aspect of lifestyle these days. Be it fashion, current affairs and even something as critical as health and weight loss- social media has a stronghold in each and every part of life.
Platforms like Instagram, TikTok, and YouTube showcase fitness influencers, diet hacks, and transformational journeys that inspire many to embark on their own

weight loss

efforts.

Weight loss trends in 2024

Among the most significant trends in 2024 is that of AI-powered diet applications. Applications such as calorie counters based on AI, personalized meal planners using machine learning, were designed to use user preferences, goals, and health metrics to offer personal dietary recommendations. The ability to analyze food intake patterns and suggest alternatives or portion adjustments in real time made it easier to eat healthily.
Reverse dieting gained traction as a more sustainable approach to weight management. Unlike traditional diets that emphasize calorie reduction, reverse dieting focuses on gradually increasing caloric intake to restore metabolism without significant weight gain. Fitness influencers demonstrated how this approach could help individuals recover from years of extreme dieting or yo-yo dieting.

Intermittent fasting (IF) remained popular but evolved in 2024, with new variations gaining traction. Time-restricted eating (TRE) and alternate-day fasting (ADF) were widely discussed on social media, often paired with other trends like keto or vegan diets.
A gentler adaptation of the intense “75 Hard” challenge gained popularity in 2024. The “75 Soft” challenge focused on realistic daily habits, such as 45 minutes of exercise, drinking water, and eating whole foods, but without the rigid all-or-nothing mindset.

Countering traditional weight loss trends, the body neutrality movement gained traction in 2024. This approach focused on health over aesthetics, with an emphasis on mental well-being and intuitive eating. Influencers shared stories of stepping off the dieting treadmill and embracing a holistic view of health.
While on the positive side, social media provides access to a wealth of fitness tips, healthy recipes, and motivational content, on the other side, it glorifies unrealistic beauty standards, pushing extreme or unsustainable diets and workouts. Misleading content, such as unverified “quick fix” products or fad diets, can harm physical and mental health. Youngsters, mostly, eager to replicate what they see, might adopt harmful practices like over-exercising, calorie deprivation, or using unregulated supplements.

A careful approach is essential

Parents, educators, and influencers must encourage critical thinking about online trends and emphasize evidence-based, personalized weight management. While social media can be a powerful motivator, it’s important for youngsters to focus on long-term health and well-being rather than chasing potentially harmful shortcuts for quick results.
“From detox teas to fasting plans and keto diets, the trend for weight loss is everywhere. Some trends, such as balanced diets and fasting, have some science to them. Many others, though, such as slimming teas or extreme diets, are not safe. Such quick fixes may lead you to lose weight in the short term but leave you tired and unhealthy. People often regain all that weight once they cease to follow the trend. Making healthy habits a part of your life is the best way to lose weight. Balanced meals, regular exercise, and keeping track of what you are eating is better in the long run. If you’re still unsure, talk to a dietician or a nutritionist to find out what works for your body,” says Dr. Neeti Sharma, Head- Dietetics and Nutritionist , Marengo Asia Hospital Gurugram.

Health risks

“You might follow weight loss trends without proper knowledge and damage your health. Detox plans or extreme diets are mostly deprived of essential nutrients, causing weakness, fatigue, and poor immunity. Slimming teas or pills are quick fixes that may lead to stomach problems, dehydration, or even heart issues. Crash diets disturb the metabolism, and one gets less effective at losing weight as time goes by. Trend-recommended over-exercising strains the muscles and joints leading to a high chance of injury. It also might lead to eating disorders and unhealthy relationships with food,” explains Dr. Bimal Chhajer, Former Consultant- AIIMS & Director- SAAOL Heart Center, New Delhi.

Words of caution

“Everyone’s body is different; hence what works for one, may not work with another. Do not follow trends blindly, but balanced eating and regular exercise are a must,” suggests Dr. Bimal Chhajer.
“Weight loss takes time. You should focus on being healthy rather than trying the next quick trend,” advises Dr. Neeti Sharma.

Weight loss is not a competition

For teenagers, understanding weight loss starts with focusing on health rather than appearance. Adolescence is a critical time for growth and development, so it’s essential to prioritize proper nutrition and a balanced lifestyle over unrealistic beauty standards often portrayed on social media. Teens should remember that each body is unique, and healthy habits matter more than the number on a scale.
The healthy way to lose weight is by having a balanced diet, drinking plenty of water, and avoiding those fad diets that claim overnight success. Crash diets deprive the body of the essential nutrients it needs to work properly, leading to fatigue and long-term health problems. Teens should aim for a balanced plate with fruits, vegetables, whole grains, proteins, and healthy fats.
Physical activity is another key factor to consider. Whether it’s playing a sport, dancing, or simply going for a walk, exercise should be enjoyable, not a punishment. Additionally, managing stress, getting adequate sleep, and building self-confidence are equally important for overall well-being.
Teens should consult trusted adults, such as parents, doctors, or school counselors, if they have weight concerns. Remember, the aim is to feel strong and healthy, not to fit into a particular mold. Patience and self-care are essential on this journey.