Exercise Less, Eat Less

I’ve been working out consistently for years and lost enough fat to be at a healthy weight and body fat level. It dawned on me that I was over trained by spending 5 days a week (1.5 hours per session) at the gym and teaching group exercise in the evenings.

After reading Joey Atlas’ Fat Loss Manifesto and listening to him on Fat Loss 4 Busy Women, I decided to reduce my training to 4 times a week (1 hour per session).

Here are some positive effects that I’ve been experiencing since I exercise less…

1. Less cravings

My cravings are usually for dark chocolate, which I haven’t eaten for 2 months. I’m also eating less food since I’m not as hungry as before.

2. Less tired

I feel more energised, alert and take less naps.

Previously, I was fatigued, moody and always needed a nap after my long workouts.

3. Weight loss

By eating less, I lost some weight.

What I learned from Joey is that too much of the wrong exercise can cause over eating and weight gain. This is known as compensation.

After exercising, some people become hungrier and wanting to eat more.

a) If they consume more calories than burned –> weight gain
b) If they calories consumed is equal to calories burned –> weight unchanged

Some even think they can reward themselves with bad choices of food. It takes about 1 hour to burn 400-500 calories by running on a treadmill. This can easily be wiped out by consuming a large burger or a donut with cream in 5 minutes! No amount of exercise can beat a bad diet.

Other compensatory effects include more naps and less movements post exercise.

The bottom line is what you eat matters more than how much you exercise.

Nevertheless, you must not give up on exercising. There are many health benefits to exercise such as reducing risks of diseases, improving stamina, joint mobility, mental health and managing pain. Choosing the right kind of exercise (combined with proper nutrition) can help with fat loss and overall good health.

In my case, exercising and eating less seem to be the optimal balance in achieving weight maintenance.

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