If you want to lose weight, you must not eat too little. Otherwise, the diet could turn against us, as personal trainer Emma Storey-Gordon tells us.
Instead, try to be in a slight calorie deficit while eating as much as possible.
When it comes to exercise, most people need to do a lot less than they think to lose weight, says Storey-Gordon.
Do you want to lose fat in the long term? So you shouldn’t make the mistake of eating as little as possible and exercising as much as possible. This is what the staff advises. Trainer Emma Storey-Gordon in conversation with us.
Theoretically, if you eat less, you will lose fat faster. In the long run, however, it’s not good for you and your body. According to Storey-Gordon, restrictive dieting and excessive exercise are not sustainable ways for most people to lose weight.
Instead, try to be in a slight calorie deficit while eating as much as possible. According to Storey-Gordon, this is how you support a healthy lifestyle that lasts. “It’s much better to create a calorie deficit that you can stick to than trying to create a calorie deficit that you can’t maintain in the long term,” she said.
Even small training units have a big effect
Likewise, trying to go from zero to five workouts per week is probably not only unattainable for most people, but also pointless, according to the personal trainer. When it comes to exercise, Storey-Gordon cites the principles of “minimum effective dose” and the “law of diminishing returns.”
This means that the benefit you get from going from zero to one workout per week, or 2,000 to 5,000 steps per day, is far greater than going from four to five workouts per week, or 11,000 to 14,000 steps a day, she explains.
A 2019 study that assessed the step counts of nearly 17,000 older American women over a four-year period found that walking 4,400 steps a day was associated with a significantly lower death rate than walking 2 700 steps. The death rate declined steadily as the women’s steps increased, but leveled off at around 7,500 steps per day.
As a result, most people need to do a lot less than they think, says Storey-Gordon: “That first hour of exercise a week is so beneficial. You still benefit from each additional hour of training, but it’s much less than the first.
However, if you train too much and don’t give yourself enough recovery time between workouts, your fitness progress could slow down. If you move more, you are also hungrier. It’s also not particularly helpful for weight loss, according to the personal trainer.
Storey-Gordon advises doing something even if it’s not perfect. The concept applies to both training and nutrition. Just focus on getting active and eating three balanced meals a day and maybe a snack or two.
This article was translated from English by Klemens Handke. You can find the original here.