Before and after pics are the standard all exercise programs or diets use as evidence that "IT WORKS" It's important to recognize that EVERYTHING works when you go from nothing to something. If eating pop tarts is your standard food and you switch to whole wheat bread then you might look better. If your workout consists of walking in your neighborhood and then you start running 5k races you'll likely see physical change. With that logic I could promote the wheat bread 5K diet plan. There's way more to health than your physical appearance. Understandably, most people measure it that way because we want to look better above all else. However, realize that to maintain physical appearance you still must have a sustainable method. "IT WORKS" doesn't mean most optimal, risk free, or logical.