The Dangers of Overdoing It: How Unrealistic Fitness Resolutions Can Backfire

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Written by:

Zena le Roux

Health Coach & Functional Nutrition Specialist

The start of a new year often inspires many of us to set ambitious health and fitness goals. From strict eating regimes that cut out entire food groups to extreme workout plans, these resolutions can sometimes be overly restrictive or unsustainable. While the intentions may be good, such drastic measures can make it challenging to maintain progress and, in some cases, may even be harmful.

If you’re constantly striving to lose weight while staying highly active, you might unknowingly (or knowingly) be under fuelling your body. This can lead to serious consequences. Failing to eat enough to meet both your biological and training demands means you may have just enough energy for activities like lifting, swimming, or running but not enough to keep your organ systems functioning optimally. This can push your body into a state of low energy availability (LEA) - a condition where your body doesn’t have enough energy left to support the physiological functions needed to maintain optimal health.

Who Is at Risk of LEA? – Insights from a Health Coach 

Low energy availability (LEA) is a serious condition that can impact not only your athletic performance but also your overall wellbeing and quality of life.

Active individuals - especially endurance athletes, strength athletes, and those involved in high-intensity training - are particularly vulnerable to LEA. The risk is even greater for those focussed on weight management, aesthetics, or competing in sports that require meeting specific weight categories, such as boxing or horse-riding.

Additionally, those embarking on extreme or unrealistic fitness resolutions in the new year may also be at risk. Pushing too hard without adequate fuel can quickly lead to LEA, compromising not only your goals but also your health. A Health Coach can help identify when training intensity or nutrition isn’t aligned with your body’s needs. 

The Consequences of LEA

Around 70% of our body’s calorie needs are dedicated to supporting essential functions like breathing, maintaining a steady heartbeat, digesting food, and repairing cells and tissues. When someone isn’t consuming enough energy, it’s not just weight that’s affected - these critical processes can be impaired, significantly impacting overall health and wellbeing.

Contrary to what some might think, being in a state of low energy availability does not enhance performance - it diminishes it. LEA reduces endurance, muscle strength, and glycogen stores while impairing concentration and increasing the risk of injuries. Stress fractures and other injuries are common consequences.

The Science: Let’s Take a Closer Look – Explained by a Health Coach

During LEA, levels of hormones like progesterone and estradiol drop. Estradiol plays a key role in bone health by supporting the activity of osteoblasts (bone-building cells) and regulating osteoclasts (bone-breaking cells). Without sufficient energy intake, these cells cannot function properly, resulting in more bone breakdown than build up. Over time, this imbalance can lead to stress fractures and an increased risk of osteoporosis.

LEA also affects metabolism, reproductive health, and mental health. Reduced levels of oestrogen and testosterone can impair fertility and slow metabolism, while the energy deficit can exacerbate anxiety, depression, and cognitive challenges. Even digestion can suffer, as the body lacks the energy needed for normal gut function. A Health Coach can support clients in balancing energy intake with training to protect overall health. 

LEA: Early Signs to Watch For

Key indicators of LEA include:

• Unintentional weight loss or difficulty maintaining weight

• Declining performance, increased fatigue, and slower recovery

• Hormonal imbalances or loss of libido

• Irregular menstrual cycles or missed periods

• Increased risk of stress fractures or bone injuries

• Weakened immunity and frequent infections

• Gastrointestinal issues, such as bloating or discomfort

• Chronic irritability and persistent hunger ("hangriness")

  
  

What to Do If You Spot the Signs – Tips From a Health Coach

If you notice the signs of Low Energy Availability (LEA), it's important to take action to restore balance and prioritise your health. Here are a few simple steps that you can take:

• Prioritise Adequate Nutrition: Ensure you’re meeting your energy needs with a balance of carbohydrates, protein, and healthy fats.

• Schedule Rest and Recovery: Scheduling rest and recovery around exercise is crucial to allow your body time to repair, rebuild, and restore energy for optimal performance and wellbeing.

• Consider Eating Times: Carefully time your meals around exercise is important to ensure your body has enough fuel for performance, recovery, and maintaining overall health.

• Maintain Balanced Macronutrient Intake: Include sufficient carbohydrates to support glycogen stores, healthy fats for vitamin absorption and bone health, and proteins for muscle repair.

A New Year’s Reminder

Your health and long-term wellbeing are far more important than short-term performance or appearance. Don’t let new year’s resolutions push you into extremes.

By prioritising balanced nutrition, adequate rest, and self-care, you’ll not only enhance your fitness performance but also protect your mental and physical health for years to come.

Working with a professional Health Coach can also be invaluable in identifying what works best for your unique needs, helping you create a plan for eating, exercise, and recovery that works for you and fits your goals.

If you’re interested in learning more about becoming a Health Coach yourself, join one of our free introductory webinars to explore this rewarding career. View our upcoming webinars here.