Fitness Overload: The Risks of Over-Exercising and Under-Eating

Health and fitness are about balance and sustainability, not extremes.

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 02, 2023 16:04 IST
Fitness Overload: The Risks of Over-Exercising and Under-Eating

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In a generation obsessed with likes and followers, there is constant pressure to appear fit and healthy. To look Instagram-worthy,  the majority of people resort to severe fitness routines and crash diets. Eating healthy and exercising consistently are the best things a person can do for themselves, but over-exercising and under-eating can have detrimental effects on your body and mind. So, before you pop some fat-cutting pills or fad drinks, let's start by understanding fitness overload, risks, mistakes to avoid, and what your goal should be. 

What is Fitness Overload?

Fitness overload happens when you engage in excessive physical activity and restrictive calories to meet your fitness goals. This can include going to the gym for hours every day, limiting your calorie intake, and removing entire food groups from your diet. While these behaviours may appear to be harmless, they can harm your internal body and mind.

The Risks of Fitness Overload

1) Injury

When you push your body too hard, you put yourself at risk of injury. Over-exercising can lead to a variety of injuries, including strains, sprains, and even fractures. 

2) Burnout

Engaging in excessive exercise and restrictive dieting can lead to burnout. This can manifest as feelings of exhaustion, frustration, and even depression.

Also Read: Cheat Day Vs Cheat Meal: Which Is Better For Weight Loss

3) Nutrient Deficiencies

If you are having difficulty recovering from a workout and seems you are not able to best during your workout, chances are it's because of nutrient deficiency. Restricting your calorie intake and eliminating entire food groups from your diet can lead to nutrient deficiencies. 

4) Hormonal Imbalances

Over-exercising and under-eating can lead to hormonal imbalances, which can impact your menstrual cycle, libido, and even your mood.

Mistakes To Avoid

1) Overtraining

Overtraining occurs when you engage in too much exercise without giving your body adequate time to rest and recover. This can lead to injuries and burnout.

2) Calorie Restriction

Without a doubt, body transformation is a game of calories but eating healthily is also important. Restricting your calorie intake too severely can lead to nutrient deficiencies and other negative consequences.

3) Elimination

Eliminating certain foods from your diet can lead to nutrient deficiencies and other negative consequences.

4) Obsessing The Scale

While it's important to track your progress, obsessing over the number on the scale can be counterproductive. Instead, focus on how you feel and the progress you're making in terms of strength and endurance.

What's The Right Way To Prioritise Health And Fitness

If you want to prioritise your health and fitness without falling into the trap of fitness overload, here are a few tips:

Start Slow

Instead of looking fit from the outside, focus on making small, sustainable changes to your diet and exercise routine.

Listen To Your Body

Pay attention to your internal health and adjust your exercise and diet routine accordingly.

Take Proper Rest

Body transformation is a long-term goal, so must give your body proper time to recover. The best is way to diet for three months and then take a break for two months. 

Also Read: The Power Of Lifestyle Changes: How To See Results In Your First Few Weeks Of Transformation

Seek Professional Guidance

Consider working with a personal trainer or registered dietitian who can help you create a healthy and sustainable fitness routine.

Image Credit: Freepik