Introduction
Losing weight is a journey that requires dedication, focus, and patience, especially at 18 when your body is still developing. At this age, adopting healthy habits is not just about looking good it is about setting yourself up for a lifetime of health and well being. In this blog, we shall explore the unethical ways to lose weight that people often attempt, and explain how these shortcuts may bring fast results but also harm your body or energy levels.
Many people wonder, does not eating make you lose weight? Others ask if losing weight with just diet or eating less is enough. Some look for ways to lose fat without exercising and dieting. We will answer all of that while guiding you toward safe, effective alternatives.
Table of Contents
Understand Your Body Needs
Before doing anything to lose weight, you need to know how your body works. At 18, your metabolism is usually fast. But that does not mean you can eat anything and not gain weight.
We all have different body types:
- Mesomorphs: Medium build, usually lose weight and build muscle easily.
- Ectomorphs: Naturally slim, may find it hard to build muscle, but stay lean.
- Endomorphs: Bigger build, gain weight easily, but can also build muscle well.
You can begin by calculating your Basal Metabolic Rate (BMR), which indicates the number of calories your body requires to maintain basic functions. Understanding this number helps you determine how many calories to consume daily for effective weight loss.
Create a Calorie Deficit
Weight loss always comes down to one thing calories in vs. calories out. This means burning more calories than you eat. Many people try to lose weight by cutting too many calories or skipping meals. That is one of the most common unethical ways to lose weight.
Here is what happens in different situations:
| Caloric Intake | Caloric Expenditure | Result |
| 2500 calories/day | Burn 2800 calories/day | Weight loss |
| 2000 calories/day | Burn 2000 calories/day | Maintain weight |
| 3000 calories/day | Burn 2500 calories/day | Weight gain |
A smart calorie deficit is about 500 calories per day, which usually leads to one pound of fat loss per week. But cutting too much can make you feel tired and slow down your metabolism.
Incorporate Strength Training
Strength training is not just for bodybuilders. It is one of the best ways to shape your body and burn more calories even when you are not working out.
Start with easy bodyweight moves like squats, push-ups, or lunges. Later, you can add dumbbells or resistance bands.
Why strength training helps:
- Builds muscle that burns more calories than fat
- Improves your shape and body composition
- Stops muscle loss during weight loss
Focus on Protein-Rich Foods
Protein is your best friend. It keeps you full longer, helps your muscles recover after exercise, and prevents overeating. People often try to eat less to lose weight, but eating more protein is a smarter approach.
Here are some great protein sources:
- Eggs
- Chicken breast
- Fish
- Beans and legumes
- Greek yogurt
- Tofu
Try to include protein in every meal. It helps with muscle repair and supports your metabolism.
Stay Hydrated
Water is key. Drinking enough water helps your body digest food, burn fat, and stay full. Sometimes we think we are hungry, but we are just thirsty.
Simple hydration tips:
- Drink water before meals to avoid overeating
- Skip sugary drinks like soda or sweet tea they add empty calories
- Add lemon, mint, or cucumber for a refreshing twist
Water vs. Sugary Drinks:
| Beverage | Calories per serving | Effect on Weight Loss |
| Water | 0 | Promotes weight loss |
| Soda (12 oz) | 150-200 | Hinders weight loss |
| Energy Drinks | 100-300 | Adds unnecessary calories |
Cardio for Fat Burning
Cardio workouts help burn calories and improve your heart health. Whether it is running, swimming, biking, or even walking, just get moving.
Try to do 30 to 60 minutes of cardio, 3 to 5 times a week. Mix it up with dancing, sports, or hikes to keep it fun. Even small things like walking to class or using stairs help.
Fun fact: Sitting in a sauna may help you sweat off water weight, but that is not real fat loss. Use it for relaxation, not as a shortcut.
Some other non-traditional ways help to lose weight, like Calories Burned in a Sauna, which helps to lose weight successfully.
Watch Your Portion Sizes
At 18, it is easy to eat more than your body needs. Even healthy food can lead to weight gain if you eat too much.
Here’s how to stay in control:
- Use smaller plates so portions look bigger
- Read food labels to understand servings
- Eat slowly and mindfully, give your brain time to feel full
Get Enough Sleep
Many people forget this part. But sleep plays a huge role in weight loss. Lack of sleep can mess with your hunger hormones.
- Ghrelin goes up when you are tired, it makes you feel hungrier
- Leptin goes down, which makes it harder to feel full
So if you stay up late and get poor sleep, you may eat more without realizing it. Aim for 7 to 9 hours of sleep every night. Your body needs it to recover and stay balanced. Is going to bed hungry helpful for weight loss? Learn more here.
Cut Down on Sugary and Processed Foods
Sugary and processed foods are high in empty calories, which can cause rapid weight gain and contribute to health issues like diabetes and heart disease. Avoid fast food, candies, pastries, and other high-calorie, low-nutrient foods.
Instead, focus on whole foods like:
- Fruits and vegetables
- Lean proteins
- Whole grains
- Nuts and seeds
If you are craving something sweet, try healthier alternatives like fruit smoothies or dark chocolate in moderation.
Processed Foods vs. Whole Foods:
| Processed Foods | Calories | Nutritional Value |
| Potato chips (100g) | 536 | Low nutrients |
| Apple (100g) | 52 | High nutrients, low cal |
Stay Consistent and Patient
This might be the hardest part. Weight loss takes time. It is not always fast. One of the most common unethical ways to lose weight is giving up after a few days or trying shortcuts when progress feels slow.
Keep showing up. Make small changes. Celebrate every win. Do not just track the number on the scale, notice how your clothes fit, how you feel, and how your energy changes.
To learn more about the other factors of weight loss, click on the link: Tips for Successful Weight Loss.
Conclusion: Make Weight Loss a Lifestyle
You are young, and that is your superpower. Start building healthy habits now, and they will carry you through life. These unethical ways to lose weight may seem tempting, but they are not worth the risk.
Instead, choose real food, smart workouts, plenty of water, and a lot of sleep. Stay active. Be kind to yourself. And remember, the goal is not just to lose weight, it is to feel strong, confident, and healthy.
Your future self will be proud of the work you start today.
