Kicking off the new year by cleansing your body with a detox diet? A dietitian unpacks the science behind these fads

Doing that repeatedly over a long period can lead to a chronic decrease in metabolism, which means that the number of calories you burn at rest may slowly decrease over time. This can make it more difficult to lose weight and balance blood sugar. It can also leave people more susceptible to chronic metabolic conditions such as cardiovascular disease and diabetes.

Focusing on sustainable lifestyle shifts can make a huge difference – and unlike a detox diet, actually work.

Number one, eat a balanced diet. Aim to eat mostly whole grains, lean protein choices, fruits and vegetables of many colors, low-fat dairy, nuts and seeds. This way, you’re getting a variety of nutrients, antioxidants and a good amount of fiber.

Number two, hydrate. For women, the recommended daily water intake by the Academy of Nutrition and Dietetics is 11½ cups; for males, it’s 15½ cups. However, you get about 20% of that total from food, which leaves nine cups for women and 13 cups for men as the daily recommended water intake. This is comparable to 4½ 16-ounce water bottles for women and 6½ 16-ounce water bottles for men.

Lastly, move your body in a way that you enjoy. The more you enjoy being active, the more likely it will become a routine. Aim for at least 150 minutes, or 2½ hours of moderate-intensity physical activity every week.

Focusing on these types of long-term, sustainable healthy habits is the key to weight loss and overall health and wellness.

This article is republished from The Conversation, an independent nonprofit news site dedicated to sharing ideas from academic experts. It was written by: Taylor Grasso, University of Colorado Anschutz Medical Campus. The Conversation has a variety of fascinating free newsletters.

Taylor Grasso consults for Simply Healthy, LLC and CU Anschutz Health and Wellness Center.