56: The #1 Fitness Mistake Most Women Make
The #1 Fitness Mistake Most Women Make – And How to Fix It
In Episode 56 of Broads Podcast, Tara takes a bold stance on an issue that plagues many women’s fitness journeys—under-eating. In a world where diet culture dominates, we’re often misled to believe that eating less equals achieving our fitness goals. Tara debunks this myth, revealing the critical importance of fueling our bodies properly for sustainable progress.
If you’ve ever found yourself on the diet roller coaster, feeling tired, frustrated, or hitting plateaus despite working hard in the gym, this episode is your wake-up call.
The Hidden Dangers of Under-Eating
When we talk about fitness, we often hear terms like “calorie deficit” and “eating less,” but Tara sheds light on the reality that under-eating can actually undermine our fitness efforts. Here's how:
Hormonal Imbalance: Your body is incredibly sensitive to calorie restriction. When you don't provide it with enough fuel, stress hormones like cortisol can rise, leading to everything from disrupted menstrual cycles to sluggish thyroid function.
Brain Fog and Low Energy: When you don’t fuel your body properly, you’ll feel it in both your physical energy and mental clarity. Under-eating can leave you exhausted, irritable, and unable to concentrate—making every day feel like a struggle.
Muscle Loss: Your body requires fuel to build muscle and repair tissues. If you’re not eating enough, your body will break down muscle mass for energy, which not only hinders your strength but also slows down your metabolism in the long run.
While the world tends to glorify calorie restriction, Tara's message is clear: your body needs nourishment, not deprivation. A sustainable fitness journey is built on balance, not restriction.
Why We Under-Eat
Under-eating isn’t always intentional. In fact, many women unknowingly fall into this trap due to years of misinformation, societal pressures, and unrealistic beauty standards. Tara explores why so many of us tend to under-eat:
Diet Culture's Influence: We’ve been conditioned to associate fewer calories with better results, and often, we don’t stop to question whether we’re getting the nutrition we need to perform our best.
The Fear of Overeating: Many women fear eating "too much," associating a healthy appetite with weight gain. As a result, they cut back on meals and snacks, hoping to stay in control of their calorie intake. But that’s a slippery slope that can compromise both health and fitness progress.
How to Know If You’re Under-Eating
How can you tell if your body is running on empty? Tara encourages listeners to look for these red flags:
Constant Fatigue: If you’re feeling drained all the time, it’s your body’s way of telling you it’s not getting enough fuel. Low energy is a tell-tale sign of under-eating.
Mood Swings: Under-eating can mess with your hormones, making you feel irritable or anxious. Your mood is often a reflection of what’s happening inside.
Fitness Plateaus: If you’ve hit a wall in your workouts—where progress feels stagnant—it could be because your body is not receiving the fuel it needs to build muscle and perform better.
Recognizing these signs is the first step toward a healthier, more balanced approach to nutrition. Tara reminds us that it's okay to adjust, listen to our bodies, and give ourselves permission to eat more when needed.
How to Fix It: Practical Solutions for Women Who Are Under-Eating
Now that we’ve identified the issue, let’s talk solutions. Tara offers practical advice for getting your nutrition back on track:
Track Your Intake: If you're unsure whether you're under-eating, it’s time to get honest with yourself. Start tracking your calories and meals to assess how much you're eating. Use a food journal or a tracking app to help you identify areas where you might need to add more nutrients.
Embrace Nutrient-Dense Foods: Rather than focusing on cutting calories, aim to fuel your body with wholesome, nutrient-dense foods. Fresh vegetables, lean proteins, healthy fats, and complex carbohydrates should become the foundation of your diet, supporting your workouts and giving your body the energy it needs to thrive.
Increase Protein: Protein is essential for muscle growth and recovery. Tara encourages women to focus on high-quality protein sources like chicken, fish, tofu, and legumes to build muscle and maintain a healthy metabolism.
Seek Professional Guidance: If you’re uncertain about how to balance your nutrition, consider reaching out to a registered dietitian or nutritionist. A professional can tailor a nutrition plan that aligns with your fitness goals while ensuring you're eating enough to support your body.
Prioritize Rest and Recovery: Don’t forget the power of rest. Tara highlights the importance of recovery days and quality sleep in optimizing your fitness results. Your muscles need time to repair and grow, so don’t skimp on rest.
Empowering Women to Make Informed Decisions
Tara’s message is powerful: Knowledge is empowerment. By taking the time to understand the relationship between nutrition and fitness, women can make healthier, more informed choices that align with their goals. The journey isn’t about cutting back or depriving yourself—it’s about nourishing and strengthening your body, allowing it to function at its best.
Your Next Step
Now that you know the dangers of under-eating and the steps to overcome it, it’s time to take action. Have you been under-eating without realizing it? How can you make small adjustments to fuel your body properly and achieve your fitness goals?
Join the conversation by sharing your thoughts in the comments below, or reach out to Tara on social media to share how you’ve been adjusting your nutrition. Are you ready to fuel your body for better results and embrace a more balanced approach to fitness?
Let’s start a conversation and lift each other up on this empowering journey!
Find more from Tara:
Website: https://www.taralaferrara.com/
Instagram: @taralaferrara @broads.podcast @broads.app
Youtube: Tara LaFerrara
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