"Minimum effective dose"

By Heather Smith

‘Minimum effective dose’ can sound like a bad thing, but I think it might be the only correct answer when it comes to nutrition and exercise. Two ways to approach losing a few pounds

First, imagine you reduce your caloric intake by the least amount necessary to see the weight start to shift. You’re on the right path! When the scales stop moving you can adapt and move forward again. Likewise, with your exercise plan. Imagine you think things through and realise you can manage two short workouts each week. By following this, your workouts are likely to happen, your fitness will steadily improve and you’ll reach your goal of a regular exercise routine.

Now imagine instead of taking this minimum effective dose approach, you reduce your caloric intake to the minimum you can eat. Again, you will see the scales shift (perhaps more so). But, when the scales stop moving, what happens? You’re already eating the least you can. Your metabolism will adapt to your intake so if you eat a little more sometimes, it’s going to stick to you like glue. (There is way out of this, I can share another article if you get in touch). Likewise, with your exercise plan, what if you forget about your busy life and decide that because an expert says a certain exercise program is better, you should sign yourself up. In this scenario, it is easier to allow things that happen in life to push you off track. By doing more than you need to see the changes you want, you’re adding more load to your body, your stress hormones are released more often, you’re less resilient to general life stress, and you’re probably increasing risk of injury too. www.fitbiztraining.co.uk

It is human to think that some is good and therefore more is better. Instead, understand there is no extra benefit in working harder than needed, and working harder likely means a harder time.