Summary of Reverse Dieting Part 2 by Metabolism and Hormone Support for Women:
The belief that doing more exercise and cutting more calories will lead to better results is flawed and can lead to burnout, a decline in productivity, and a neglect of other areas of life. Over-exercising can result in undereating, which causes muscle loss, and overeating, which can cause a plateau in fat loss. It can also lead to hormonal imbalances that impact body composition. Eating a low calorie diet for a long period of time can cause metabolic adaptation, where the metabolism slows down, leading to weight gain. Lastly, overdoing it at the gym can result in an increased risk of injury. Coaching programs can help those who are looking for better ways to manage their fitness and health goals.
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Why the “More is Better” Approach to Diet and Exercise Doesn’t Work
We’ve all heard the phrase “more is better” at some point in our lives. When it comes to diet and exercise, it’s easy to fall into the trap of thinking that if we just work harder and cut more calories, we’ll see better results. Unfortunately, this approach can backfire and do more harm than good.
Here are four reasons why “more is better” is not a sustainable approach to improving your body composition, health, and fitness.
1. Doing More Isn’t Sustainable Long-Term
Exercising for hours every day and drastically reducing your caloric intake is not sustainable in the long run. It can drain your energy, affect your productivity, and negatively impact your relationships and social life.
While it’s important to prioritize your health, it’s equally important to find a balanced approach that works for your lifestyle. Incorporate healthy habits into your daily routine gradually, and don’t be too hard on yourself if you miss a workout or indulge in a treat once in a while.
2. Your Caloric Intake and Output Can Work Against You
Over-exercising and undereating can cause a variety of problems when it comes to losing weight and improving your body composition. Undereating can lead to muscle loss and a decline in exercise performance and recovery, while overeating can result in hitting a plateau or even gaining weight and body fat.
It’s important to strike a balance between the calories you consume and the calories you burn through exercise. Find a caloric target that supports your goals, and listen to your body’s hunger and satiety cues to ensure you are fueling your body properly.
3. Metabolic Adaptation
Eating a low-calorie diet for extended periods can cause metabolic adaptation, where your metabolic rate slows, and you end up burning fewer calories. A low-calorie diet can also lead to hormonal imbalances that affect your body composition since hormones control things like hunger, energy, cravings, mood, and motivation to move and exercise.
It’s essential to fuel your body correctly and ensure that you are getting the right nutrients to support your metabolism. Incorporate strength training to maintain lean muscle mass, which can boost your metabolism and keep you burning calories.
4. Increased Risk of Injury
Overdoing it at the gym can put you at risk for injuries. Chronic muscle soreness, fatigue, and joint pains and aches are common when we don’t take rest days or push ourselves too hard. It’s important to listen to your body’s signals and rest when you need to avoid exacerbating injuries.
Overall, the more is better approach can do more harm than good. Finding a balance between diet and exercise to support your goals sustainably is the key to achieving long-term success.
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