What to Do When More Exercise and Stricter Dieting Don’t Work
Many times when we think of getting results from exercise, we think we need to work harder and harder. This can be difficult when you are already doing so much. After some time, it is common for anyone to hit a plateau and see the results of consistent efforts begin to get sluggish. So the natural thought process of many people is to begin doing more extreme and intense workouts. This can also be the case with diet control, as many people looking for fading results begin to restrict themselves even more in terms of what they eat. But this can make those results even more elusive than before. More restriction and obsession of limiting yourself is not always the answer. More is not always better, and the pathway of extreme exercise and dieting will only lead you to burnout.
#1: Problems with “More is Better” Approach
While exercise may be something you love to do, it can be a real-time consumer. It can take up a lot in your schedule and can also absorb a lot of your energy. This is why doing more cannot last forever. If you have already allotted time to work out in your schedule, increasing that time and taking up more of your free time is not a long-term solution. Going into workout overdrive will just lead you to neglect meaningful personal time, family time, and even your other responsibilities.
#2: Caloric Intake Can Begin to Reverse In Effectiveness
If you are being super extreme with working out, you are also likely combining this with super restrictive dieting. Or you could be doing the opposite, which is eating way too many calories to overcompensate for how many you are burning. So this means you’re burning a lot of calories and not taking much in either. Either way, you are not putting your body in an optimal range of caloric burn and intake to see results. With the way diet and fitness culture is today, it can be hard to keep in mind what a good intake of food really is. Many people lose sight of how much food is needed daily to truly sustain themselves. These types of extremes skew important perspectives on fitness and eating that are needed to keep you healthy and safe.
- Having little to no energy and insomnia
- Mood swings, depression, and anxiety
- Hair loss and always feeling cold
- Brain fog and poor concentration
- Infertility, changes in menstruation, and low sex drive
- Sugar cravings and constipation
#3: Your Body Goes Into Survival Mode and Conserves Calories
If you are constantly working out and burning too many calories in relation to how much you are taking in, you put your body into dangerous caloric deficits. The body is trained to survive harsh conditions, and this includes sustaining itself when it is not receiving proper nutrients and sustenance. When it is taking in too little calories, your body will go into survival mode and begin conserving as much fat as it can. This means your caloric burn will plummet and you will actually begin retaining fat.
So What Is the Alternative To The “More is Better” Approach?
The key to combatting a lack of results that is healthier than extremes and obsession is to find what is called your Optimal Effective Dose. This consists of the range between your Minimal Effective Dose and your Maximum Effective Dose. This is essentially the least and most exertion it takes for you to achieve the desired effect. Minimal Effective Dose is a good mark for those who are wanting to moderately change their lifestyle, and need to incorporate exercise into a busy, regular life schedule. Unless you are a professional athlete or trainer, you should not be shooting for a Maximum Effective Dose. This range is more taxing and takes time to recover from, which is why professional athletes who dedicate most of their time to fitness can handle this range.
Benefits of Finding Your Optimal Effective Dose
Finding your Optimal Effective Dose can make exercise a much more pleasurable experience. Through this method, you can adequately nourish yourself and keep your body in a range that ensures your health and wellness. You can also avoid burnout and limit the amount of exercise-related stress and trauma you put on your body.