According to personal trainer Emma Storey-Gordon, eating as little as possible and exercising as much as possible won’t help you lose long-term fat. A calorie deficit means consuming less energy than you consume to lose weight.
Eating less should result in better fat loss, but this is not a long-term solution. Storey-Gordon said that restrictive diets and overexercising don’t work for most people. Storey-Gordon recommends eating a high caloric deficit while adding calories to fuel a sustainable, healthy lifestyle.
She said, “It’s much better to create a 500-calorie deficit you can stick to than try to do a 1,000-calorie one that leads to overeating.”
Getting The Most Out Of Your First Workout
Furthermore, Storey-Gordon said you should not try to go from zero to five workouts a week or walk 2,000 to 14,000 steps a day. Exercise is governed by Storey-Gordon’s “minimum effective dose” principles and “law of diminishing returns.”
She said you get more benefit from 2,000 to 5,000 daily steps than four to five workouts a week or 11,000 to 14,000 daily.
According to a 2019 study comparing the step counts of nearly 17,000 older American women over four years, walking 4,400 steps daily was linked to a lower mortality rate than walking 2,700. Generally, the mortality rate refers to the number of deaths in a group.
Storey-Gordon said, “The biggest benefits come from being inactive to even mildly active.” Most people need far less exercise than they think, whether they are exercising for health or fat loss.
Being Perfect Is Better Than Doing Nothing
Storey-Gordon says people shouldn’t worry about not being able to fit in their fourth weekly workout or about not being able to do what they think might be “optimal.”
Exercises and diet go hand in hand. Storey-Gordon suggests: Don’t worry about supplements; eat three balanced meals a day.