9. Quick Fixes Won’t Work: Build a Healthier Body and Mind with Sustainable Habits

Everyone is obsessed with instant results. It’s easy to be tempted by promises of quick wins, whether it’s a quirky diet, a 7-day detox, or a workout program that guarantees six-pack abs in a month. But if you’ve tried any of these, you’ve likely experienced the same frustrating cycle: Then there is a sharp crash - it’s too hard, we go too all in. Then we end up back at square one, or worse; we have put on more weight than we started with or injured ourselves.

It really is true, good things come to those who wait. Quick fixes don’t work because they ignore the fundamental principles of lasting health. Let’s have a look at why these approaches fail and how you can shift your mindset toward sustainable, habit-based changes that works for life.

The Problems with Quick Fixes

1. They’re Too Extreme
   Quick fixes often require drastic changes that are unsustainable for most people. Cutting out entire food groups, slashing calories to ridiculous levels, or doing hours of cardio every day may get short-term results, but they’re almost impossible to keep up. The moment you return to your normal routine, the weight comes back—and often with a little extra. Lasting change requires small changes which can be kept up consistently.

2. They Ignore Your Lifestyle
   A cookie-cutter diet or workout plan doesn’t consider your personal schedule, stressors, or preferences. If it doesn’t fit your life, it won’t last. There’s no point saying you MUST go for a walk at 5PM every day, if four evenings a week you are taking your kids to football and swimming 4-6PM. This is why so many people fall off the wagon after a few weeks (if they’ve lasted longer than most).

3. They Don’t Address Underlying Habits
   Quick fixes focus on surface-level results rather than the habits and behaviors that led to the issue in the first place. Your life is the result of decades of embedded choices, not just because you’ve started having a tub of Ben & Jerry’s every Saturday night. Without addressing emotional eating, poor planning, or lack of movement, you’re likely to repeat the cycle.

4. They Create a Harmful Mindset
   Many quick fixes rely on guilt, shame or extreme lifestyles, making you feel like you’re not enough unless you achieve drastic results. This toxic mindset can damage your relationship with food, exercise, and yourself.

The Power of Sustainable Habits

Sustainable change doesn’t come from overhauling your life overnight; it comes from small, consistent actions that build over time. Here’s why habit-based approaches work:

1. They’re Manageable
   Instead of trying to change everything at once, focus on one habit at a time. Whether it’s drinking more water, adding vegetables to your meals, or walking daily, these small actions are easier to stick with and build momentum. So often, people bite off way more than they can chew - zero carbs, run for 30 minutes every day when they haven’t run for 30 seconds in the past decade. You have to make realistic changes and gradually increase.

2. They’re Customisable
   A habit-based approach considers your lifestyle, preferences, and goals. It’s about finding what works for you, not what works for someone else on Instagram. James Clear’s Atomic Habits book recommends introducing new habits into existing routines - take a multivitamin while making your morning coffee, park a five minute walk away when you take your kids to school.

3. They Create Long-Term Results
   By focusing on habits, you’re not just chasing temporary weight loss; you’re building a foundation for lifelong health. Over time, these habits become second nature, making it easier to maintain your progress. When people focus on one change at a time, they are successful with keeping up the change 80% of the time. When people try to implement two changes, the success rate drops to less than 30%!

4. They Shift Your Mindset
   Sustainable habits encourage self-compassion and progress over perfection. Instead of feeling like a failure for slipping up, you learn to adapt and keep moving forward. Likewise, by being successful with small changes, we gradually change our identity to someone who takes healthy actions and follows through.

How to Start Building Sustainable Habits

1. Start Small
   Choose one habit to focus on, like eating a protein-rich breakfast or drinking 2 litres of water a day. Master it before moving on to the next.

2. Add, Don’t Restrict
   Instead of cutting out foods, focus on adding nutrient-dense options to your meals. For example, add a side of greens instead of cutting out your favorite carb.

3. Track Your Progress
   Keep track of your habits, whether it’s through a journal, an app, or simply checking in with yourself each week. Seeing your progress is motivating.

4. Plan for Challenges
   Life happens, and perfection isn’t the goal. Have a plan for when things go sideways, like a go-to 10-minute workout or healthy snacks for busy days.

5. Celebrate Wins
   Every small win - whether it’s cooking a healthy meal or choosing to walk instead of drive - is progress. Celebrate these to stay motivated.

Real Success Takes Time

The key to lasting health isn’t a magic pill or a quick fix, it’s consistency. Think of your health like an investment. The small, daily actions you take compound over time, leading to massive returns. Look at what happens to £100 if it increases by 1% every week. After 5 weeks, you’ve only gained £5.10. However, after a year you’ve gained £66.70 but the real magic happens after a year. After two years, you’ve gained £181.46. Four years, you have an extra £692.22. It may take longer to see results, but when they come, they’ll last.

So, ditch the quick fixes and focus on building habits that support your long-term health. The journey may be slower, but it’s worth every step.