Do Online Weight Loss Marathons Really Help You Shed Pounds and Should You Join?

Insights from medical professionals and participant experiences.

Table of Contents

1. What Are Weight Loss Marathons?
2. How Much Weight Can You Lose in One Marathon?
3. Will I Lose Any Weight at All?
4. Why Does Weight Come Back?
5. At Least the Marathon Won't Harm Me, Right?
6. What If I Consult a Doctor?
7. So, Is It Okay to Participate?

What Are Weight Loss Marathons?

Online weight loss marathons are structured programs lasting between 21 and 35 days. They typically cost between $5 and $135 and include:

• Nutrition guidance—covering calorie targets, macronutrient distribution (proteins, fats, carbohydrates), lists of prohibited foods, and meal timing. Depending on the program, participants receive either general advice or detailed meal plans for the entire marathon.
• Workout plans with exercise videos. Usually, these are intensive bodyweight routines designed for home workouts.
• Weekly progress reports. Participants complete assigned tasks, submit videos demonstrating their efforts, and can interact with fellow participants via chat.

Some popular marathons also offer incentives such as cash prizes, cars, or gift certificates to motivate participants.

How Much Weight Can You Lose in One Marathon?

Participants report varying results, typically losing between 4 to 18 pounds (2 to 8 kilograms) over a month. However, these figures reflect total body weight, not specifically fat loss. Accurate assessment of fat reduction requires specialized analysis, which these marathons do not provide.

Dietitian and gastroenterologist Svetlana Nezvanova explains that doctors measure weight loss through bioimpedance analysis—a diagnostic method that assesses electrical resistance in different body parts to accurately determine body fat percentage, muscle mass, and other tissues.

Svetlana Nezvanova

Dietitian, gastroenterologist, and therapist with over 12 years of experience in anti-aging therapy, nutrition, and functional medicine. Participant in international medical consortia focused on keto, LCHF, and GAPS protocols.

Fat mass is burned gradually through metabolism involving the liver. Our capacity is limited: women generally cannot burn more than 6.6 pounds (3 kg) of fat per month, men no more than 8.8 to 9.9 pounds (4 to 4.5 kg). The rest of the weight lost typically comes from muscle tissue, cellular structures, and water.

Will I Lose Any Weight at All?

Not necessarily. Besides maintaining a calorie deficit, other factors influence weight loss success. Svetlana notes that organ health and metabolic rate play significant roles.

Svetlana Nezvanova

I have many cases where individuals consume only 1–2 meals a day with fewer than 1,000 calories, yet their weight doesn’t drop—in fact, it increases. Sometimes the first two weeks focus solely on cleansing the intestines, restoring gastrointestinal function, and boosting metabolism.

Quality sleep is crucial: lack of sleep can undermine all your efforts.

Svetlana Nezvanova

Between 10 PM and 2 AM, the body produces two vital hormones—melatonin and growth hormone—that regulate metabolism and fat burning. Going to bed after 1 AM lowers these hormones and raises cortisol levels. Cortisol retains water and promotes fat accumulation, hindering weight loss.

Additionally, thyroid dysfunction—which affects hormone production—can make losing weight difficult. If you have such issues, a marathon might yield no results.

If excess weight is solely due to a sedentary lifestyle and poor diet, a marathon can help you lose 4 to 7 pounds (2–3 kg). However, weight is likely to return after the program ends.

Why Does Weight Come Back?

Online marathons foster a sense of community, set clear goals, and provide structured guidance—all of which help participants stick to the plan and lose weight.

The problem is that once the program ends, accountability disappears, and healthy eating and exercise habits often fail to develop. As a result, people revert to their previous lifestyles and regain lost pounds.

Ekaterina Tereshchenkova

Participant of the “Intense Shred” marathon

I joined “Intense Shred” for two seasons. The first time I lost 13 pounds (6 kg), but by the second season, I had regained the weight and then lost it again.

The marathon helped, but once it ended, I developed a fear of food. I was afraid to gain weight and couldn’t satisfy my hunger. Now, I’ve gained back more than the initial 13 pounds I lost. For about a year, I’ve struggled with the psychological fear of denying myself and keep gaining weight.

Another reason my weight returned is that during the marathon, I got used to eating 5–6 times a day, but not to preparing or choosing healthy foods. These frequent intakes of unhealthy food caused my weight to spike.

Sudden lifestyle changes, fear of losing progress, and guilt over regained weight cause stress, which can lead to overeating and fat accumulation. This creates a vicious cycle that’s hard to break.

At Least the Marathon Won't Harm Me, Right?

Not necessarily. It depends on your health status.

Svetlana Nezvanova

Many participants have significant excess weight and have tried multiple diets. They may have gallstones, gastrointestinal diseases, or hormonal imbalances. Since exercise and nutrition advice are generic and don’t consider individual conditions, joint and spine problems or gallstone disease flare-ups can occur.

Severe obesity, inactivity, and middle age increase the risk of adverse effects from marathons.

Organizers disclaim all responsibility for participants’ health. Rules usually advise consulting specialists before starting, but few read these warnings, and organizers never require medical clearance.

What If I Consult a Doctor?

Consulting a doctor beforehand reduces the risk of health complications. Before changing your diet, see a gastroenterologist and get necessary tests.

Svetlana Nezvanova

Never start a diet without medical evaluation. At minimum, rule out gallstones, kidney stones, ulcers, or erosions.

Also, visit a cardiologist. Marathons often use intense interval training, which can be risky for those with cardiovascular issues.

Additionally, consult an orthopedic surgeon to exclude joint and spine problems.

So, Is It Okay to Participate?

Yes, if you have no health problems, only mild excess weight, and some regular physical activity. In this case, a marathon can boost motivation and help you lose a few pounds quickly.

However, once you stop following the program, the weight is likely to return. Few maintain exercise and healthy eating habits after the marathon ends due to loss of motivation, lack of ongoing support, and absence of habit formation.

Long-term change should be gradual.

If you want to adopt healthy eating and avoid overeating, switch to nutritious foods without drastically cutting calories. Consult a dietitian to find a sustainable eating plan you can maintain for life.

The same applies to exercise. If daily workouts feel like a chore, you’ll likely quit after the marathon.

Choose activities you enjoy, develop a regular routine, and engage with pleasure. Only then will physical activity become a lifelong habit that supports a healthy and attractive body.

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