{"id":29,"date":"2018-03-20T18:44:01","date_gmt":"2018-03-20T23:44:01","guid":{"rendered":"http:\/\/emilyfield.flywheelsites.com\/what-really-happens-when-you-eat-less-and-move-more\/"},"modified":"2021-06-02T15:46:15","modified_gmt":"2021-06-02T20:46:15","slug":"what-really-happens-when-you-eat-less-and-move-more","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/what-really-happens-when-you-eat-less-and-move-more\/","title":{"rendered":"What Really Happens When You Eat Less and Move More"},"content":{"rendered":"\t\t
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I know you\u2019ve heard it before: if you want to lose weight you just have to \u201ceat less and move more\u201d.<\/p>

The whole \u201ccalories in, calories out\u201d thing sounds completely reasonable: expend more energy than you take in so your body will adapt to burn through extra fat and lead to weight loss.<\/p>

Except when it doesn\u2019t actually result in weight loss.<\/p>

Or maybe it sort of results in weight loss, but at the cost of feeling tired, frazzled and hungry on the regular. Here’s a look at what eating less and moving more actually results in.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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eating less and moving more will make you want to eat more.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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If you\u2019ve skipped on breakfast and eaten a light, calorie controlled lunch, I know you\u2019re familiar with that eat-everything-but-the-kitchen-sink feeling when you get home from work. Your hunger hormones are screaming at you to eat and they’re likely screaming for sugar and carbs because your blood sugar is dipping low<\/a>. Try resisting temptation to eat when your body is throwing you all the signals to shovel pretzels by the handful – it won\u2019t work for long. You\u2019ll give in and likely end up eating more than you need.<\/p>

I see it far too often with clients: undereating, or \u201cbeing good\u201d during the day and overeating at night. If you\u2019re in this pattern and wondering why you can\u2019t \u201cjust control your portion sizes\u201d or thinking you \u201cjust need to have carrots and celery sticks instead\u201d or you\u2019re hoping that by \u201cjust avoiding eating after 6 PM\u201d you’ll stay on track – I\u2019m sorry to break it to you, but you\u2019re fighting hundreds of years of human evolution and you\u2019re going to lose the battle.\u00a0\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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moving more (and more and more) causes systemic, low level inflammation.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Maybe you\u2019re thinking you\u2019ll just \u201cmove more\u201d by hopping on the treadmill or elliptical for an hour or so a day. You might see the scale move in the beginning as you\u2019re getting more physical activity than you were before, but eventually, if your routine doesn\u2019t change, you’ll plateau. Your body will become more efficient and burn fewer and fewer calories with each long cardio session. Soon, you’ll see a plateau with your weight loss, so maybe you add on a mile or two, or tack on an extra 20 minutes to see additional results. But, when does it end? It\u2019s a slippery slope to overtraining and inflammation.<\/p>

Not to oversimplify this concept, but inflammation, no matter what the root cause, is a fat loss killer and will hinder your goals for better body composition. Consider some steady state cardio activity in your routine if you enjoy it, but put priority on strength training and high intensity interval training for fat loss.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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eating less and moving more will eventually slow your metabolism.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Contrary to popular belief, metabolism can be manipulated. You are not doomed to a slow metabolism, causing you to gain weight when you just look at a cupcake. While there are a lot of factors that contribute to your metabolism, one of the most effective ways to impact a faster, healthier one is to eat more.<\/p>

You see, by demanding more of your body with less fuel (read: fewer calories, food, macros) you effectively force it to make adaptations to conserve energy. Non-essential body functions slow down, while essential body functions stay constant – which means your heart will keep pumping and your brain will keep firing, but only at the expense of your metabolic rate. At the most basic level: digestion of food, absorption of nutrients and the production of energy from that food takes a back seat. Your metabolism will slow if you eat less and move more, especially if you do both at the same time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Ask yourself, when does it end?<\/p>

Do you just continue to eat less and less and move more and more until you’ve achieved an “ideal” weight and size? Based on the experience I have working with real people,\u00a0eating less and moving more has never resulted in effortless weight maintenance and long term improved body composition.\u00a0<\/p>

Instead, try something different<\/em>.\u00a0Rejecting the idea that you need to “do more with less” is your first order of business.\u00a0<\/p>

Eating more whole, real foods in the right macronutrient balance for you will not only deliver incredible body composition changes, but will help you feel full of energy so you can lead the active life you want to.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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want to know if you're eating enough?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tdownload my free guide here<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Based on the experience I have working with clients, eating less & moving more has never resulted in effortless weight maintenance & long term improved body composition.<\/p>\n","protected":false},"author":3,"featured_media":74805,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[148],"tags":[],"class_list":["post-29","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-myth-busting"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/29"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=29"}],"version-history":[{"count":10,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/29\/revisions"}],"predecessor-version":[{"id":74808,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/29\/revisions\/74808"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/74805"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=29"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=29"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=29"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}