In the past few years, a sedentary lifestyle has become the root cause of many non-communicable diseases. So when it comes to health and fitness, there is a noticeable jump in people trying to follow and maintain a healthy diet. And because of this sudden surge in interest, more health gurus are now preaching their healthy lifestyles and influencing people to follow their example. However, we all need to realize that excessive exercise or following fad diets is not the way to lose weight.
The Internet is full of various information. It often confuses people about what is right and wrong weight loss in a healthy way. So-called online facts may or may not be useful. For example, daily heavy exercise in a caloric deficit or practices such as fasting or starvation are not gaining popularity.
Are these methods effective?
The answer is both yes and no. But do they make you fitter? Certainly not. Let’s break them down one by one:
1. Excessive exercise
Although the term is sufficient for the answer, excessive exercise is bad for your health. Being a beast and wearing out your muscles isn’t always cool. At least not in the long run. This can damage the heart and arteries and cause many heart and brain complications.
Five hours of exercise per week or 2-3 hours of endurance physical activity per week is sufficient for a healthy lifestyle for the average adult. Excessive exercise can have more risks than benefits, as it can lead to weakened immunity, which puts the human body at risk of infection and disease.
Women in particular are at risk of the “athlete triad” characterized by loss menstruation, osteoporosis or loss of bone minerals and eating disorders. Due to excessive exercise and dietary restrictions, this can cause major complications for any woman.
2. Diets and starvation
Diet and the rise of the trend of following different types of diets have led many people to starvation and malnutrition. Starvation is when your caloric intake is far less than what your body actually needs. Leaving your body in a huge caloric deficit is not a great solution for weight loss and will make you even weaker.
The side effects of intentional starvation and undernourishment can directly affect the brain and other vital organs for a healthy lifestyle. Some of its side effects are:
- Malnutrition and dehydration: These are the most common side effects faced by someone following extreme diets. Low intake of vitamins and minerals can cause lethargy, pale skin and muscle pain.
- constipation: Many stomach and intestinal problems arise from insufficient fiber and fiber intake. Starvation can lead to an unhealthy and weak digestive system that is difficult to live with for long periods of time.
- Menstrual imbalance: Before embarking on a starvation diet, this is an important parameter to focus on, as it can negatively affect your menstrual cycle.
To say the least, over-exercising and starving yourself can have drastic results at the beginning of your attempt to beat obesity, but in the long run, these practices can harm your health in more ways than you can imagine. For a more sustainable and healthy weight loss journey, you should consult an expert and follow a healthy diet plan that suits your body and needs.