Losing 5.5 kilograms, or 12 pounds, in just three days may sound like a dream come true for anyone wanting fast weight loss, but it’s crucial to understand the reality behind such extreme and rapid results. While some people are drawn to these quick-fix methods because of the promise of instant transformation, the truth is that this kind of weight loss is often unsafe, unsustainable, and unhealthy.

In most cases, the dramatic drop on the scale doesn’t come from fat loss but from a combination of water loss, depleted glycogen stores, and in some cases, muscle breakdown. One of the most common strategies people use to drop weight fast is severe caloric restriction. This involves eating drastically fewer calories than your body needs, sometimes only 500 to 800 calories per day. While this puts the body in a large calorie deficit and forces it to use stored energy, most of that weight loss in the first few days comes from water and glycogen, not actual fat. Another method is following extreme diets, such as juice cleanses or so-called detox plans, which eliminate solid food entirely and replace meals with liquids.

These diets might seem effective because of how quickly the weight drops, but they are nutritionally unbalanced and can deprive your body of essential vitamins, minerals, and macronutrients. It’s also important to note that your body already has built-in detox systems—namely the liver and kidneys—so these diets are not only unnecessary but potentially harmful. Some people turn to water manipulation strategies, including diuretics, reducing sodium intake, or intentional dehydration, all in an attempt to shed water weight quickly. While these tricks may lower the number on the scale, they don’t reflect actual fat loss and can lead to dangerous side effects like dizziness, electrolyte imbalances, and kidney strain.

Colon cleanses, laxatives, and enemas are also used to drop weight by flushing out the digestive tract. This can result in the loss of waste and water weight, but again, it’s a temporary fix that doesn’t translate to long-term fat loss and can harm gut health, cause dehydration, and lead to a dependency on laxatives. Some people push their bodies even harder by combining intense workouts with restrictive eating. While exercising is generally healthy, pairing several hours of training with very little food can lead to exhaustion, increased risk of injury, and metabolic slowdown as the body tries to conserve energy.

The harsh reality is that losing 12 pounds in three days isn’t just ineffective for long-term results—it can also seriously damage your health. Most of the lost weight is water, not fat, which means that as soon as you return to regular eating habits, the weight usually comes right back. These methods often lack essential nutrients, which can weaken the immune system, interfere with proper body function, and lead to serious fatigue or illness. Additionally, when the body doesn’t get enough fuel, it may start breaking down muscle for energy, which reduces strength and can actually slow down your metabolism over time. Extreme calorie restriction also triggers the body’s survival instincts, slowing the metabolism and making future weight loss harder. On top of that, rapid weight loss methods often result in dehydration, causing headaches, fatigue, and in extreme cases, kidney damage or heatstroke. Mentally and emotionally, extreme dieting can lead to irritability, intense food cravings, and even disordered eating patterns. And perhaps the most frustrating part is that these results don’t last—most people regain the weight just as quickly as they lost it, if not more. The good news is that there are far better ways to lose weight safely and effectively. Instead of chasing quick fixes, aim for long-term changes. Start by adopting a balanced diet that includes whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Reduce your daily calorie intake by 500 to 750 calories to aim for a healthy and sustainable weight loss of 1 to 2 pounds per week. Make sure to stay hydrated throughout the day, as water plays a vital role in digestion, metabolism, and energy. Incorporate regular exercise into your routine, mixing both cardio and strength training to build muscle and burn calories. Also, don’t overlook the importance of getting quality sleep and managing stress, as both can affect the hormones that regulate hunger and weight gain. Most importantly, be patient and consistent. Lasting results don’t happen overnight, but with dedication and healthy habits, you can achieve your goals without putting your health at risk.