Summary of How to Avoid Holiday Weight Gain by Metabolism and Hormone Support for Women:
The approach of doing more in terms of diet and exercise can backfire and cause burnout, exhaustion, and frustrating stalls in progress. Four problems associated with this approach are: doing more isn’t sustainable long-term, caloric intake and output can start to work against the individual, metabolic adaptation can occur and increase the risk of hormonal imbalances, and it can increase the risk of injury. Coaching programs may be a good fit for individuals who fit a certain criteria. A closed Facebook group, Metabolism and Hormone Support for Women, is a helpful resource.
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Why “More” Isn’t Always Better: The Downside to Overdoing Diet and Exercise
When it comes to diet and exercise, many of us fall into the trap of thinking that “more is better”. We may see initial results and think that if we just push ourselves harder, we’ll see even greater progress. However, taking this approach can lead to burnout, exhaustion, and frustrating stalls in progress. In this article, we’ll explore four problems with the more is better approach, and how it can be detrimental to our health and fitness goals.
Problem #1: Doing More Isn’t Sustainable Long-Term
If you’re pushing yourself to exercise more and eat less, it’s easy to burn out quickly. Even if you love to exercise, dedicating too much time to exercise and diet can drain your energy, productivity, your schedule, and your social life. It’s important to find a balance that works for you and your lifestyle, rather than trying to do too much too quickly.
Problem #2: Your Caloric Intake and Output Can Work Against You
Over-exercising can result in one of two things: undereating or overeating. Undereating can cause a loss of lean muscle mass, which can lead to a decline in exercise performance and recovery. Overeating, on the other hand, can cause a plateau or even weight gain. It’s important to find the right balance of caloric intake and output that works for your goals.
Problem #3: Metabolic Adaptation
Eating a very low calorie diet for extended periods of time can cause metabolic adaptation, where metabolic rate slows. Additionally, eating a low calorie diet can cause us to move and fidget less, resulting in a decline in caloric output. Hormonal imbalances can also occur when we push ourselves too hard with extreme dieting and exercise, which can lead to declines in thyroid hormone, sex hormone production, and increases in adrenal stress hormones such as cortisol and adrenaline.
Problem #4: Increased Risk of Injury
Over-exercising can make us more susceptible to injuries. Chronic muscle soreness, fatigue, and joint pains can develop, which can be detrimental to our overall health and progress. Additionally, when we push ourselves too hard, we can tune out our body’s signals, which can exacerbate injuries even further.
What Can You Do Instead?
Instead of trying to do more, it’s important to find a balance that works for you and your lifestyle. When it comes to diet and exercise, it’s important to focus on the quality of your food choices and your workouts, rather than the quantity. Listen to your body’s signals and take rest days when you need them. Additionally, make sure you’re getting enough sleep, managing stress levels, and finding exercises that you enjoy.
If you’re a woman over the age of 35, have been diagnosed with hormone imbalances such as low thyroid, struggling with perimenopausal symptoms, or wanting to see changes in body composition, a coaching program may be a great fit for you. Contact cfitnessonlinetraining@gmail.com to set up a free discovery session.
Join the conversation in my closed Facebook group, Metabolism and Hormone Support for Women. We can work together to find a balance that works for your goals and your life. Remember, more isn’t always better – finding a balance that works for you is key to reaching your long-term health and fitness goals.
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