Is "Eat Less, Move More" Right For You? - Stronger U Nutrition (2024)

FAQs

Is it better to eat less or move more? ›

The basic idea behind 'eat less, move more' is that body fat is purely a result of excess energy. By this theory, if we take in less energy than we're using up, we will lose weight. Eating fewer calories than we're using up is called being in a calorie deficit.

Eating less calories than you need makes it harder to maintain or build muscle mass, and this will make it more difficult, but far from impossible, to increase your strength while cutting.

Eating Too Little And Exercising Too Much Results in a Slower Metabolism. When we undereat, or go too long without eating, our bodies react by slowing down our metabolism to conserve the energy we have. Some studies suggest that under eating can result in up to a 23% decrease in metabolism.

Eating less while moving more is a simple formula for weight loss. When you eat less, you lower your calorie intake. That helps you lose weight. Moving more helps you shed even more pounds.

If you take in fewer calories than needed, you will lose weight ( 1 ). Restricting intake to fewer than 1,000 calories daily can slow down your metabolic rate and lead to fatigue since you're not taking in enough calories to support the basic functions that keep you alive.

The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. But if your calorie intake dips too low, says Lummus, your body could go into starvation mode. "Your body will start to store fat because it thinks it is not going to get anything," says Lummus.

Increases Muscle Mass and Strength

Numerous studies show that eating plenty of protein can help increase muscle mass and strength ( 8 , 9 ). If you're physically active, lifting weights, or trying to gain muscle, you need to make sure you're getting enough protein.

Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories.

You've gained muscle.

And here's an often overlooked fact: Muscle tissue is more dense than fat tissue. So as you gain more muscle and lose fat, you change your overall body composition, which can result in a higher weight, but a smaller figure and better health.

Why is moving more good for you? ›

Move Well, Heal Well

Regular, moderate exercise helps fight many chronic diseases, and boosts your immune system, helping you heal better. Physical activity is also linked to reduced incidence of illness and sick days needed.

Eating less may restrict you from getting the required vitamins and minerals leading to various problems in the body." Eating less can cause various health problems that may include fatigue, gout, constipation, diarrhoea, nausea, anaemia, loss of lean muscle mass, heart problems and other imbalances.

Under the care of a health practitioner, following a carefully reduced diet with high nutritional density for an extended period can lead to positive metabolic adaptations. Some markers include reduction in blood pressure and cholesterol levels, and surprisingly an increase of energy and clarity of thinking.

Restricted eating, malnourishment, and excessive weight loss can lead to changes in our brain chemistry, resulting in increased symptoms of depression and anxiety (Centre for Clinical Interventions, 2018b). These changes in brain chemistry and poor mental health outcomes skew reality.

During the first eight hours, your body will continue to digest your last intake of food. Your body will use stored glucose as energy and continue to function as though you'll be eating again soon. After eight hours without eating, your body will begin to use stored fats for energy.

Overeating causes the stomach to expand beyond its normal size to adjust to the large amount of food. The expanded stomach pushes against other organs, making you uncomfortable. This discomfort can take the form of feeling tired, sluggish or drowsy. Your clothes also may feel tight, too.

Unfortunately, it's possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but it can also cause other health problems. In other words, eating below your needs can backfire big time. Everyone has a set amount of calories, or energy, they need to simply be alive.

Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.

Examples of muscle strengthening activities include lifting weights, using resistance bands and doing push-ups, pull-ups, sit-ups and some types of yoga. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.

Can I build muscle without protein? ›

After all, your muscles are made of protein, and your body requires adequate protein in the diet in order to have the building blocks it needs to build up muscle mass. But protein alone won't do. You need to pay attention to the rest of your diet and exercise routine as well.

You can increase muscle strength with little or no increase in muscle size by lifting heavy and reducing the volume of your resistance training sessions. You'll train your brain and nervous system to increase the number of motor units that fire and the frequency with which they fire so you can lift more weight.

One eggs supplies more than 6 grams of high quality protein (about 13 per cent of the daily value) which helps to preserve muscle mass and prevent muscle loss in older adults. Eggs are rich in leucine, an essential amino acid that helps the body use energy and muscles recover after exercise.

Pull ups: Pull ups are the best upper body exercises for building strength and muscle mass in the back and biceps. Pull ups use muscles in the back, arms, shoulders, chest and core simultaneously in one fluid movement. Overhead press: Overhead press exercises target your shoulders (that lift the weight over your head).

It will take years of consistent strength training to reach your natural potential for strength gain. The two most important things you can do to get as strong as possible are to do lots of heavy, compound weightlifting and build as much muscle as possible.

Maybe you're not getting stronger because the way you're progressively overloading isn't ideal for your body, current training state, or you're trying to change too many variables at once. Sometimes a lifter can try to change too much at one time, as opposed to choosing one type of overload and sticking to it.

You can't lose weight on 1200 calories a day because you're no longer in a calorie deficit. Your body has adapted to what it's been doing and plateaued. If you start your diet with a 500 calorie deficit per day, your body adapts to this in various way so that over time your energy requirements are reduced.

Muscle is denser than fat.

While one pound of fat weighs the same as one pound of muscle, muscle occupies about 18 percent less space. In addition, muscle burns calories while fat stores them. So, if your weight isn't decreasing but your clothes are starting to fit more loosely, you may be building muscle.

Can walking everyday make you gain weight? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

Keeping physically active works wonders for your overall health in many ways—and your heart in particular. Exercise lowers blood pressure and improves blood cholesterol, for example, which directly impacts the condition of your arteries.

It increases serotonin levels, leading to improved mood and energy. It can also boost your mood and help you sleep better – two major factors for determining your mental wellbeing.

By moving, you are strengthening your muscles, which improves stability, balance, and coordination. Don't forget, stretching helps maintain your muscle health as well. BONES: Movement helps build more durable, denser bones.

Exercise boosts energy

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

Even if you dedicate at least 30 minutes a day to structured exercise (such as brisk walking, cycling, or swimming), it's still important to get up and move for at least a few minutes, many times throughout the day. "The more you sit, the more your large muscles are not using glucose, the body's main energy source.

So much so that when we leave what we know as home due to a move, the experience can bring along a bit of emotional disruption. You may go through a short grief period, according to psychologists. Likewise, the fear of the unknown can come along with new surroundings and encourage anxiety.

Adjusting to healthy eating.

The key thing to remember when embarking on a health journey is to be patient with yourself as your body needs time to physically adjust to the changes in your diet as well as maintain this new healthy habit. Research shows that it can take up to 21 days to form a new habit!

In general, it is likely that a person could survive between 1 and 2 months without food. As many different factors influence the length of time that the body can last without food, this period will vary among individuals.

Mental health conditions, like anxiety, depression, and stress, can all have a negative effect on hunger levels. Other physical conditions, such as pregnancy, hypothyroidism, and more, can also cause a decrease in appetite.

Does moving more help you lose weight? ›

According to a new study, 'moving more, more often' can aid long-term weight loss. Published in the Obesity Journal, the study found that moving more rather than structured exercise can keep the weight off.

It's what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you also eat a healthy diet.

Multiple studies have confirmed that fidgeting throughout the entire day can burn ten times more calories than just sitting still; one study from 2005 clocked the number at 350 calories per day, enough to lose 30 to 40 pounds in one year. It makes sense: constant motion, even while sitting, is a form of cardio.

Studies have now shown that aerobic exercise — such as running, cycling, and swimming — actually decreases appetite by changing the levels of hormones that drive our state of hunger.

Building Muscle Mass

Fat and muscle weigh the same amount, but muscle is denser and takes up less space. So you may be eating healthy and taking in fewer calories -- and you probably see a difference in your body and the way your clothes fit -- but the number on the scale might be going up instead of down.

You've gained muscle.

And here's an often overlooked fact: Muscle tissue is more dense than fat tissue. So as you gain more muscle and lose fat, you change your overall body composition, which can result in a higher weight, but a smaller figure and better health.

If you simply want to move around more, then yes: Walking around your house is exercise. If your goal is to improve your health, moderate-intensity exercise is recommended. 3 You may need to boost the intensity of your walking to hit this goal.

Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.

Yes, walking in place can be a great way to get exercise. “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” says Boreman.

How much should I walk a day to lose weight? ›

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

You can achieve part of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume. Depending on your calorie intake, a deficit of 500 calories per day may lead to 0.5–2 pounds (0.2–0.9 kg) of weight loss per week ( 10 ).

Running at even a slow pace burns a lot of calories for 30 minutes. On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.

Health Care Providers: Improving Your Arthritis Patients' Health. Counsel for low-impact physical activities—Walking, biking, swimming, and water activities are all good non-drug ways to ease arthritis pain and are safe for most adults. These forms of exercise can also improve joint function and improve mood.

Lack of exercise, feeling lonely or socially isolated or an inability to prepare meals can also cause a reduced appetite.

“Exercise will boost testosterone, though certain types of exercise increase testosterone more than others,” says Richard Jadick, D.O., a Piedmont urologist. Exercise can raise testosterone because it promotes: Muscle building. The more muscle you have, the higher your testosterone levels.