You think you’ve been sticking to a pretty solid, foolproof weight-loss plan. In a week, you’ve even managed to lose double-digit kilograms and are now the envy of many others. But does your plan have any unforeseen side effects that could have a detrimental impact on your health? Is it one that could help you maintain all the weight you’ve lost, or will you run the risk of regaining all of it in a matter of days? Or have you been suffering from fatigue as of late?
Overtraining Is Most Definitely A Thing
Everyone knows that exercise can play a key role in weight loss, which may lead some people to overestimate the limits of their bodies in an attempt to accelerate weight loss. However, as with most things in life, moderation is key and exercise is not an exception to this rule. Most healthy individuals should experience little to no problem with a healthy dose of exercise, but too much of it can lead to dire consequences. For instance, muscle soreness is common after a workout, disappearing soon enough as long as you rest. But when you take it to the next level and push yourself well past your limit, it all crosses into the realm of overtraining. So how do you know when this happens?
One warning sign is any kind of pain on your body that fails to subside more than a week later. Most adults should be able to recover from the usual muscle soreness in less than a week with a healthy diet and rest. But if you find that the pain still lingers, please consult a doctor as soon as possible. You should also consider how well you’ve been sleeping lately as well as your overall mood. Overtraining may result in a hormonal imbalance that may manifest in moodiness and sleep disturbances. Women who overtrain may also miss their periods more often, which can lead to reduced bone density and, consequently, increased incidence of osteoporosis.
How To Counter The Effects Of Overtraining
Fortunately, you can recover if you realise that you may be getting a little too overzealous with your training. The first thing you should do is cease or cut down any exercise right away. As long as you still stick to a healthy diet, there should be no reason to fear any sharp spikes in your weight within a few days. You should also ensure that you’re hydrated at all times since your body is largely composed of water and is going to need all the water it can get to recover.
Crash Diets And Detoxes Can Hurt You
The promise of immediate results with crash dieting and detoxes can make them irresistible. On some level, it almost makes sense because you do need a deficit in calories for weight loss to happen. One simply needs to widen that deficit even further to take weight loss rate up several notches, right? Wrong. The price of immediacy can be way too much for anyone to pay.
Although our body tends to prefer burning fat stores to muscle for energy, it may attempt to protect itself by going into starvation mode and cutting into our muscle. As a result, lower muscle percentage reduces your metabolism, which may then cause your body weight to see-saw much more easily. If you think you don’t mind sacrificing your health for the perfect ideal figure, at least consider how much more difficult it’s going to be to maintain your figure. At the end of the day, your body is still going to need enough nutrients to function optimally.
How To Counter The Effects Of Crash Dieting
As with overtraining, the first thing you should do is stop doing it with immediate effect. Rather than buying into fad diets and cleanses, simply pay close attention to your portion sizes and be more mindful of the food you’re eating. Look up calculators online, approved by recognised health authorities, that can help you estimate your individual recommended dietary intake. Plan your weekly food schedule around your recommended dietary intake. It’s okay to deviate a little bit here and there since this is mostly a rule of thumb, so don’t stress about it too much. Just make sure that your diet includes a wide variety of natural, nutrient-dense food sources. Where possible, consult a qualified nutritionist or a doctor for tips on healthy weight management.
Go easy on yourself and eat healthily, rather than resort to unhealthy crash diets. A better way of reframing your approach is to aim for weight management, rather than weight loss. All of us should steer as far away from obesity as possible, but we should also refrain from excessive weight loss. Too many of us equate a healthier lifestyle with weight loss when that’s not necessarily the case. Instead, always aim for moderation and sustainability when it comes to diet, exercise, and health matters.