Hi Jess, I have an upcoming trip with friends at the end of this month, and I've been trying to shed some pounds on-and-off for it. However, it feels like it’s come up unexpectedly fast. Would a short term crash diet work? 

I wish I could just say no, you don’t need to apply this pressure on yourself, and leave it there. 

Saying that, I understand why this narrative comes up when a quick Google search flags multiple alarming headlines within seconds:

‘Emergency one week bikini diet- Lose 5lb but it'll look like a STONE in time for your holiday’

‘Left it too late to slim down for your holiday? Melt away fat in TWO WEEKS with new diet’

Unfortunately, in our Instagram-led world, the message that a ‘thigh gap’ equals happiness is hard to avoid. In truth, the drastic results aren’t quite as simple to achieve as the headlines imply (read our article on whether crash diets are a good idea for a more in-depth look at the topic).

With such an emphasis on restrictive dieting, research has shown that diets are not the answer with up to two-thirds of dieters regaining more weight than they lost on their diets after a couple of years, while another study found more than half of the lost weight of individuals was regained within two years. 

My advice would be to shift the attention towards embracing positive lifestyle changes in the long term rather than fixating on the term 'crash diet.'

Of course, if you’d like to lose a small amount of weight before your trip, this is entirely your choice. Here are some tips to do so in a safe and sustainable way:

• Plan your meals and snacks ahead of time to avoid impulsive, unhealthy food choices.
• Eat a balanced diet, including various fruit, vegetables, and whole grains. 
• Choose complex carbohydrates like whole grains, brown rice, quinoa, and sweet potatoes for sustained energy.
• Include sources of protein to help keep you feeling full.
• Don't put all the focus on diet. Get enough sleep, drink plenty of water, and exercise regularly too.

TL;DR

Try to remove the focus from dieting for the holiday, and think more about long term, positive lifestyle changes that will actually last. Just focus on soaking up the sunshine and enjoy your holiday.

Jessica Stansfield, RNutr

Junior Nutrition Manager