If you're putting a lot of effort into working out but not seeing any results in terms of weight loss, you might want to reconsider your approach.
No matter what you are doing, you may think it is not good enough. This can lead to frustration and the resolve to try even harder.
But over-exercise might be the problem.
Too Much Exercise Could Be Working Against Weight Loss
Over exercise can lead to weight gain, rather than weight loss. It can also cause harm to your body, rather than good.
Listen, nobody is more pro-workout than I am.
Exercise has many benefits, including stronger bones, better insulin sensitivity, and longevity.
When you improve your diet and fitness, you become a better fat burner.
Your metabolism gets healthier when you have more muscle because muscle requires more energy to stay on your body.
However, exercise is not as effective as previously thought in helping you lose weight.
You will likely lose some weight if you exercise.
Although it was previously believed that working out would lead to significant weight loss, newer research suggests that this may not be the case.
Why do we burn fewer calories when we are more active? Researchers have found that our bodies adapt to increased physical activity levels.
The researchers state that as physical activity increases, total energy expenditure also increases, but levels off once the body becomes used to the activity and doesn't need to expend as much energy.
In other words, exercise has diminishing returns.
The amount of weight you lose from exercise depends on factors such as your age, gender, and overall health.
Exercise is good for you, but too much of it can have negative consequences on your physical health. It can lead to weight gain, heart problems, and a weakened immune system, among other things.
The Million Women Study observed over one million women aged 50 to 64.
The researchers asked the women how often they did strenuous exercise at the beginning of the study.
Approximately three years after the initial study, the women were asked to complete a questionnaire regarding the number of hours per week spent on specific exercises.
Moderate physical activity is associated with a lower risk.
Although strenuous activity has many benefits, it also comes with a higher risk of heart disease, stroke, or a blood clot breaking free.
Exercise addiction is not good for your physical or mental health.
There are three main reasons why exercise might be preventing you from losing weight. Firstly, you might be eating more because you feel like you've earned it. Secondly, you might be too sore to move as much as you need to burn calories. And thirdly, you might be sleep-deprived, which can lead to cravings.
1. Maybe you are losing without realizing it
There's no need to worry if you think you may have hit a weight loss plateau.
It's normal for the number on the scale to stay the same for a few days or weeks at a time. That doesn't necessarily mean you're not losing fat.
Body weight fluctuates depending on the foods eaten and hormones. Hormones have a greater effect on water retention in women.
Not only is it possible to lose fat and gain muscle at the same time, but it's also common if you've recently started exercising.
It's a good thing to want to lose body fat rather than just weight.
It is recommended that you use something other than the scale to gauge your progress. For example, you could measure your waist circumference and body fat percentage once per month.
The way your clothes fit and how you look in the mirror can give you a lot of information about your body.
If your weight has not changed in 1-2 weeks, you may have a weight issue.
SUMMARY
A weight loss plateau could mean that you are losing fat, even if the scale doesn't move. This could be because you are gaining muscle, undigested food, or fluctuations in body water.
2. You’re not keeping track of what you’re eating
If you want to lose weight, it's important to be aware of how much you're eating. A lot of people don't have a good sense of how much they're consuming.
There is evidence to suggest that people who document what they eat either through writing or taking pictures are more successful at losing weight than those who don't.
While there are many potential benefits to tracking food intake, there are also potential downsides, especially when it comes to weight loss. For people with eating disorders, calorie counting and food tracking can worsen potentially harmful side effects.
SUMMARY
You can lose weight by keeping track of the food you eat in a diary.
3. You’re not eating enough protein
Protein is an important nutrient for losing weight.
If you eat about 25-30% of your calories from protein, you can expect to burn 80-100 more calories each day. You'll also have fewer cravings for unhealthy snacks throughout the day.
Proteins can help regulate appetite by affecting hormones like ghrelin, which helps control hunger.
If you want to eat breakfast, load up on protein. Studies have shown that those who eat a high protein breakfast are less likely to be hungry and have fewer cravings during the day.
A high protein intake: -helps prevent metabolic slowdown, -a common side effect of losing weight, -and weight regain.
4. You’re Often Stressed, Moody, and Hungry
Your sweet tooth and anger could be signs that you are working out too much.
When you exercise, the stress hormone cortisol is released in greater amounts than usual. Your body doesn't distinguish between the stress of exercise and other types of stress.
A little bit of intense exercise can help your body become more resistant.
If you work out too much, your cortisol levels will stay high when they should be lowering. This will cause you to break down muscle instead of building it.
If you have high levels of cortisol, you are more likely to store fat around your belly. Additionally, high cortisol can increase your appetite and interfere with your thyroid function, which can make it more difficult to lose weight.
Excess cortisol makes you moody and irritable, while also making it hard to concentrate or sleep.
If you're constantly feeling hungry, it could lead to overeating and weight gain.
5. You’re Often Tired
If you are constantly feeling fatigued or worn out, this may be a sign of overtraining.
Each time you work out it feels like a battle, and you're either not improving or you're getting worse.
It is possible that you are not able to go for as long or work as hard as you used to, or lift as much.
If you're always tired, you're more likely to get injured because you're not mentally or physically sharp.
If your resting heart rate is higher than normal or you feel exhausted after working out, you could be doing too much.
Some of our clients feel very determined to continue with their routine even when they are experiencing pain.
Yet almost every time, that approach backfires.
6. Your Immune System is Taking a Beating
Engaging in moderate exercise has been shown to improve one's immune system; however, if too much exercise is undertaken, it can have the opposite effect and suppress the immune system.
If you think you're getting healthier by making certain lifestyle choices, you may be setting yourself up to get sicker.
If you think you might be working out too much and it's causing you to get sick more frequently, you should take a close look at your workout habits and how often you exercise.
Additionally, exercising to the point of exhaustion can increase oxidative stress, which is when the body's antioxidant defense system is overwhelmed by free radicals.
If you have oxidative stress, it can weaken your immune system, make you age faster, and give you age-related diseases like heart disease.
7. You’re binge eating
Binge eating disorder is a real and serious eating disorder that can be difficult to overcome Binge eating is eating a lot of food quickly, often more than you need. Binge eating disorder is a real and serious eating disorder that can be tough to overcome.
Many people who are trying to lose weight struggle with binge eating. Some people binge on unhealthy processed foods, while others binge on seemingly healthy foods like nuts, nut butters, dark chocolate, and cheese. Even though some of these foods are healthy, they still contain a lot of calories.
SUMMARY
If you often overeat, it may be why you're not losing weight.
8. You’re not doing cardio
Cardiovascular exercise is any type of exercise that gets your heart rate up. This can include activities like jogging, biking, and swimming.
Exercise is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful visceral fat that builds up around your organs and causes disease.
SUMMARY
It is beneficial to do cardio regularly as it can help reduce fat around your midsection. A weight loss plateau could be caused by a lack of exercise.
9. You’re still drinking sugar
Sugary beverages are a major contributor to obesity. Your brain does not make up for the calories in them by reducing your intake of other food items.
This is not only true for sugary drinks like Coke and Pepsi, but also for “healthier” drinks like Vitaminwater, which are also full of sugar.
Fruit juices can contain a lot of sugar, which can be problematic if consumed in large amounts. A single glass can have as much sugar as several pieces of whole fruit.
SUMMARY
Replacing sugary drinks with calorie-free alternatives is an excellent way to lose weight. Sugary drinks can make up a significant portion of a person's daily calorie intake.
10. You’re not sleeping well
Sleep is crucial for your physical and mental health, as well as your weight.
Adults and children who don't get enough sleep are more likely to become obese, according to research.
SUMMARY
If you don't get enough quality sleep, you're more likely to be obese. Not getting enough sleep can also make it harder to lose weight.
What’s the Solution?
If you think that you are exercising too much and it is preventing you from losing weight, you do not need to stop exercising entirely.
To get the right results, you need to find a balance between the right amount of exercise and recovery.
First, take the right approach to exercise.
You don't need to spend hours working out to get the benefits of exercise.
Instead, take this four-step approach to exercise.
- Move more, period. Everything counts here! Park further from the grocery store door, take a park walk with your bestie… anything to fit in those steps.
- High-intensity interval training (HIIT). With HIIT or burst training, you want to go hard. The whole thing should take maybe 10 or 15 minutes, tops. Learn more about HIIT in this blog.
- Resistance training. Lift the heaviest weight you can in good form. Again, this shouldn’t take long. How much weight should you lift if you’re a newbie, especially if you have an autoimmune disease? Listen up to this podcast.
- Mindful movement. I’m talking about restorative and balancing exercises here like yoga.
I deep-dive into all 4 steps in this article.
Here are three more ways to optimize your fitness routine to lose weight while still getting all the other benefits of exercise.
Mix Things Up
If you stick to the same routine every day, you'll become bored, stuck in a rut, and your weight loss will eventually level off.
Your body is designed to adapt. Don't be afraid to change things up and cross-train your exercise routine.
Recover Well
Give each set all you’ve got and then get out of the gym. It is just as important, if not more so, to recover from a workout than it is to exercise. If you recover properly, you will be able to have a better workout. Give each set all of your effort and then leave the gym.
Here are some ways to recover smartly:
- Take rest days. With exercise, you need intensity days and you need recovery days.
- Get the right nutrition. That means plenty of clean, lean protein, healthy fats, and nutrient-packed, fiber-rich veggies.
- Eat to support your level of exercise. If you’re working out intensely, be mindful about getting more protein.
- Get the right nutrients, too. At the very minimum, that includes:
- A multivitamin and omega-3 fatty acids. We’ve removed the guesswork with our convenient Daily Essentials Multi + Omegas packets. Every packet combines a superior multivitamin-mineral and omega-3s fatty acids. Pack one in your purse or bag, take with a meal, and bam… you’ve met your foundational nutrient needs!
- Magnesium is critical for over 300 enzymatic reactions. Muscle contraction, sleep, stress management, and so much more depend on this critical mineral. Magnesium Body Calm is a highly absorbable form of magnesium.
- Vitamin D is so important for physical captivity, yet studies show that many athletes are deficient in this vitamin. (4)
The Shine On supplement provides a dairy-free, clinically therapeutic dose of vitamin D3 along with bioavailable vitamin K1 (Phytonadione) and vitamin K2 (Menaquinone-7). The supplement is easy to take in the form of a softgel.
- Hydrate more when you workout. Keep a canteen nearby filled with clean, filtered water. Once you’re thirsty, you’re already dehydrated.
- Aim for at least eight hours of sleep every night. This is the ultimate recovery strategy! If you have trouble falling or staying asleep, Sleep Candy™ combines melatonin with other calming nutrients to get deep, restorative sleep… every single night.
Be Aware That You May Be Overdoing It
If you're working out too much, you might also be dieting too much and not giving your body enough food.
When you aren't eating enough, your body isn't getting the fuel it needs to function well or heal from the workouts.
If you're always exposed to cold temperatures, your body will start to slow down to conserve calories, which may make you gain weight. Or you may get sick.
If you're not seeing weight loss results despite exercising, you may want to rethink your approach.
Your body knows best. If you're feeling run down or stressed, take a break from working out.
You shouldn't feel bad or wrong if you're not exercising hard every day.
Eating too much healthy food can lead to negative health effects, just as exercising too much can.
You should back off from exercising if you see any warning signs that you are over exercising or compulsively exercising. More exercise is not always better.
