Richards: Why most weight-loss resolutions fail — and what actually works
This is the moment of the year when many weight-loss resolutions begin to unravel. The gym loses its appeal. The kitchen becomes harder to restrain. Motivation fades. For those who have repeatedly failed at losing weight, it may be time to reconsider the approach altogether.
One of the most effective and fastest methods for fat loss is fasting — abstaining from food while consuming only water, black coffee or tea for an extended period of time. While fasting is not without nuance or risk, and this column is not a comprehensive guide, understanding the fundamentals can fundamentally change how you think about fat loss.
First, a disclaimer: I am not a medical doctor. I’m a real estate adviser, a former fitness professional of two decades, and someone who overcame childhood obesity. My perspective is shaped by years of personal experience, coaching others and completing multiple fasts with lasting results. For medical perspectives and research-backed guidance, readers should explore the work of Dr. Pradip Jamnadas, Dr. Jason Fung, and Dr. Alan Goldhamer, all of whom have extensively studied fasting and metabolic health.
My own experience with fasting began in college in 2002, when a roommate and I attempted a five-day water-only fast. We immediately undid the benefits by breaking the fast at an all-you-can-eat Pizza Hut buffet. The result was misery, rapid weight regain, and an important lesson. That approach is not recommended and can be dangerous.
Years later, I completed a 14-day fast, lost 25 pounds, and — more importantly — kept it off. Since then, my weight has fluctuated less than 10 pounds. Last spring, I coached my lifelong friend William through a 25-day water-only fast. He went from 240 pounds to 204, then carefully reintroduced food over a two-week period using healthy fats such as olive and coconut oil, avocados and bone broth, before gradually adding protein, fruits and vegetables. His body transformed, and the weight stayed off.
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Understanding why fasting works requires understanding insulin. Fat gain is largely a consequence of consuming too much food, particularly carbohydrates. When carbohydrates are eaten, they are converted into glucose, raising blood sugar levels. In response, the pancreas releases insulin, a hormone whose primary role is to store energy. Elevated insulin levels directly promote fat storage. When insulin is high, fat loss is difficult; when insulin is low, fat burning becomes possible.
After roughly 24 hours without food, the body exhausts its stored carbohydrates (glycogen). Once these stores are depleted, the body must shift to burning fat to produce glucose, particularly to fuel the brain. During fasting, insulin levels drop dramatically, forcing the body to rely on stored fat for energy. The result is rapid and efficient fat loss. Additional benefits include increased autophagy — the recycling of damaged or old cells — and elevated hormones such as growth hormone and glucagon, which help preserve muscle tissue and mobilize energy.
However, the most important — and most overlooked — component of fasting is how the fast is broken.
After an extended fast, the body is fully adapted to burning fat for fuel. Breaking the fast slowly and intentionally is critical. The safest and most effective way to do this is by reintroducing dietary fats first. Healthy fats such as olive oil, coconut oil, avocados and bone broth provide energy without spiking insulin and allow the digestive system to gradually wake up. Protein and carbohydrates should be added later and in small amounts.
Breaking a fast improperly can be dangerous. Refeeding syndrome is a serious condition in which consuming too much food too quickly — especially carbohydrates — can disrupt electrolyte balance and stress the heart and nervous system. This is why extended fasts should never be broken with large meals or sugar-heavy foods.
Fasting is not appropriate for everyone. It is not recommended for pregnant women, individuals with type-1 diabetes, or those with certain medical conditions without medical supervision.
As the year progresses and resolutions fade, it’s worth remembering that lasting change rarely comes from willpower alone. It comes from understanding how the body works and choosing strategies that align with biology rather than fight it. Whether fasting becomes part of your journey or not, true success lies in prioritizing metabolic health, practicing patience and approaching transformation with both humility and respect for the body you’re trying to improve.
Ryan Richards is the growth director and a luxury real estate agent at Keller Williams Mountain Properties. He is the founder and co-owner of the Bunkhouse, Vail’s first and only boutique hostel. You can find him at ryanrichards.com or 970-401-0720.
