Summary of Getting Real With You About My Macros by Metabolism and Hormone Support for Women:
The approach of doing more exercise and cutting more calories for better results is not sustainable in the long run and can cause burnout, exhaustion, and frustration. This strategy can also cause undereating, overeating, metabolic adaptation, hormonal imbalances, and an increased risk of injury. Coaching programs may be helpful for women over the age of 35 who want to better manage perimenopausal symptoms, see changes in body composition, or have been diagnosed with hormone imbalances.
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The Problem with “More is Better” Approach to Diet and Exercise
In our society, we often equate being busy with being productive, and this mindset extends to our approach to diet and exercise. We think that if we just do more, we will see better results faster. However, this approach can easily backfire, leading to burnout, frustration, and injury. In this article, we will explore the four problems with “more is better” approach to diet and exercise and offer alternative solutions to achieving your health and fitness goals.
Problem #1: Doing More Isn’t Sustainable Long-Term
It’s easy to get caught up in the excitement of seeing results from our diet and exercise efforts. However, pushing ourselves too hard for too long can be unsustainable in the long run. It’s crucial to remember that rest and recovery are just as important as the workout itself. Neglecting important areas of our life like work, family, and relationships can lead to burnout and exhaustion, making it more challenging to stick to a healthy lifestyle.
Instead of thinking of exercise and diet as a chore, try to incorporate activities that you enjoy into your routine. This can help you stay motivated and look forward to your workouts. Steady progress over time is more important than short-term gains.
Problem #2: Caloric Intake and Output Can Work Against You
Another problem with the “more is better” approach is that it can lead to overeating or undereating. When we over-exercise, we may try to compensate by consuming more calories. This can hinder progress or even cause weight gain. On the other hand, undereating can lead to a decline in exercise performance and recovery and a reduction in lean muscle mass.
Instead of drastically cutting calories, try to focus on quality food choices that fuel your body. A diet rich in whole foods like vegetables, fruits, lean protein, and healthy fats can help you feel fuller for longer and provide the energy you need for your workouts. Pair this with an exercise routine that is challenging but manageable, and you’ll be on your way to achieving your goals.
Problem #3: Metabolic Adaptation
Fad diets and extreme exercise regimens can cause metabolic adaptations that may hinder weight loss and body composition goals. A low-calorie diet for long periods of time can slow down metabolism, leading to a decrease in caloric output. Hormonal imbalances can also occur, causing a reduction in active thyroid hormone and sex hormone production.
Instead of falling for fad diets, try to find a lifestyle that works for you. Eat a balanced diet and incorporate strength training to build lean muscle mass. This can increase your metabolism and help you burn more calories throughout the day.
Problem #4: Increased Risk of Injury
Overdoing it at the gym can lead to an increased risk of injury. High-intensity workouts or not taking rest days can cause chronic muscle soreness, fatigue, and joint pain.
Instead of pushing yourself to the limits every workout, try to incorporate rest days and recovery techniques such as stretching, yoga, or foam rolling. Engage in different styles of workouts like swimming or cycling to avoid overworking certain muscle groups.
Conclusion
While the “more is better” approach may seem tempting, it’s essential to keep in mind that sustainable progress takes time and patience. Remember to prioritize rest and recovery, focus on quality food choices, and engage in different styles of workouts. These modifications can help you achieve your health and fitness goals in a healthy and sustainable way.
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