If we’re working out hard but not seeing results, it’s normal to be wondering what we’re doing wrong?

No matter what we’re doing, we may think it is not good enough, and so we get angry and decide to work harder.

But over-exercise might be the problem.

Why You’re Not Losing as Much Weight as You Expected

When you lose weight, your body fights back.

You can lose weight quickly at first, but it may become harder to lose weight over time.

Maybe You Are Losing Without Realizing It

Do not worry if you think you are experiencing a weight loss plateau.

It isn’t unusual for the scale not to move for a few days or even weeks. This doesn’t mean you’re not losing fat.

Your body weight can change by a few pounds depending on your diet and how much water your body is retaining. This is especially true for women, who are affected by hormones.

It is possible to gain muscle while losing fat. This is particularly common if you have started exercising recently.

It’s good to want to lose body fat rather than just weight.

The scale is not the only way to measure your progress. Measuring your waist circumference and body fat percentage monthly is a good idea.

What you see in the mirror and how your clothes fit can tell you a lot about your body.

You should only worry about your weight if it has not changed for more than 1 or 2 weeks.

 You’re Not Keeping Track of What You’re Eating

If you want to lose weight, it is important to be aware of how much you are eating. Many people are not aware of how much they are eating.

People who use food diaries or take photographs of their meals tend to lose more weight than those who don’t.

Although food tracking can have benefits, it can also aggravate harmful side effects for people with eating disorders.

You’re Not Eating Enough Protein

Protein is an important nutrient for losing weight.

If you want to boost your metabolism by 80-100 calories per day, you should eat protein at 25-30% of your daily caloric intake. This will also help to drastically reduce your cravings and desire to snack throughout the day.

Protein affects the hormones that control how hungry a person feels, including ghrelin.

You should eat breakfast and include protein in your meal. Studies have shown that people who eat a high-protein breakfast are less hungry during the day and have fewer cravings.

A high protein diet not only helps to prevent metabolic slowdown, a common side effect of weight loss, but also weight regain.

You’re Eating Too Many Calories

If you’re having trouble losing weight, you might be eating too many calories.

Even if you think this doesn’t apply to you, remember that studies show people usually underestimate how many calories they’re eating.

If you are not seeing results from your weight loss efforts, you may want to consider tracking your food intake and calorie count for a period of time.

Here are some helpful resources:

  • Calorie calculator. Use a calorie calculator to figure out how many calories to eat.
  • Calorie counters. This is a list of five free websites and apps that can help you keep track of your calorie and nutrient intake.

If you’re trying to get a certain amount of nutrients, like 30% of your calories from protein, it’s important to track what you’re eating. Otherwise it might be impossible to reach your goal.

You don’t need to worry about counting calories or weighing your food all the time. Instead, focus on these techniques a few days every few months to get a feel for your intake.

You’re Not Eating Whole Foods

Food quality is just as important as quantity.

Consuming whole foods can help improve your health and manage your hunger. These foods are usually more satisfying than processed alternatives.

Many “health foods” aren’t actually healthy, so be careful to read the ingredients on the package. Foods high in carbs are something to watch out for.

You’re Not Lifting Weights

Resistance training, such as lifting weights, is one of the most important things you can do when trying to lose weight.

If you exercise regularly, you can help prevent your body from burning muscle mass along with body fat.

Regularly lifting weights can help to maintain your body’s metabolic rate, meaning you’ll continue to burn calories at a higher rate, and also help to keep your body toned and muscular.

You’re Binge Eating

Binge eating disorder is a condition where people frequently consume large amounts of food in a short period of time, often feeling that they cannot control how much they are eating.

If you’re trying to lose weight, bingeing on any type of food can be a problem. This is because you’re consuming more calories than you’re burning off. processed foods tend to be high in calories, while even supposedly healthy foods like nuts, nut butters, dark chocolate, and cheese can have a lot of calories. So if you’re trying to lose weight, it’s important to be mindful of how many calories you’re eating, even if some of those calories come from supposedly healthy foods.

You’re Not Doing Cardio

Cardiovascular exercises are any exercises that gets your heart rate up. This can include activities like jogging, cycling, and swimming.

Exercise is one of the most effective ways to improve your health and burn belly fat. Belly fat, also known as visceral fat, is a type of fat that builds up around your organs and can lead to health problems.

You’re Still Drinking Sugar

Sugary beverages can make you gain weight because your brain does not make you eat less of other foods to make up for the calories.

Sugary drinks like Coke and Pepsi are not the only unhealthy drinks. “Healthier” beverages like Vitaminwater are also loaded with sugar.

Even though fruit juices may seem like they are healthy for you, they can actually be harmful if consumed in large amounts. A single glass of fruit juice can contain just as much sugar as several pieces of the whole fruit.

You’re Not Sleeping Well

Sleep is one of the key factors in maintaining good physical and mental health, as well as keeping your weight under control.

The single biggest risk factor for obesity is poor sleep, according to studies. Adults with poor sleep have a 55% greater risk of developing obesity, and children have an 89% greater risk.

Too Much Exercise Could Be Working Against Weight Loss

If you are working out too much, it might be preventing you from losing weight. However, it can also have negative consequences.

Listen, nobody is more pro-workout than I am.

Exercise confers a plethora of benefits with regards to longevity, such as stronger bones and better insulin sensitivity.

If you improve your diet and fitness, you will burn fat more efficiently.

When you have more muscle, your body requires more energy to maintain it, resulting in a healthier metabolism.

While exercise is good for overall health, it may not be as effective in helping one lose weight.

You will most likely lose some weight if you exercise regularly.

Although it was previously believed that working out could help with weight loss, recent studies have shown that this may not be the case.

A few years ago, researchers revealed that the calories we burn stop at a certain point. Why? Because our bodies adapt to increased physical activity.

The researchers say that when you’re not very active, your body uses more energy. But as you become more active, your body adapts and starts using less energy, so that your total energy expenditure stays about the same.

In other words, exercise has diminishing returns.

What affects how much weight you lose from exercise are things like your age, your gender, and your general health.

Exercising too much can have negative consequences on your weight, heart, immune system, and more.

The Million Women Study is a large-scale study that looked at over one million women between the ages of 50 and 64.

The researchers asked the women how often they exercised strenuously at the beginning of the study.

In about three years, these women completed a questionnaire that asked how many hours each week they spent on specific exercises.

In general, researchers found that moderate physical activity led to a lower risk.

However, women who did strenuous activity daily had a higher risk of heart disease, stroke, or a blood clot breaking free.

In other words, too much exercise can actually be bad for you.

Why Exercise Might Be the Reason You Can’t Lose Weight

There are three main reasons why working out too much can prevent weight loss. Firstly, over-exercising can lead to injuries, which can set back weight loss efforts. Secondly, over-exercising can lead to a decrease in energy levels, making it harder to stick to a healthy diet. Finally, working out too much can lead to an increase in appetite, causing people to eat more than they would if they were not working out.

You’re Often Stressed, Moody, and Hungry

If you often find yourself feeling exhausted, cranky, and stressed after working out, you might be working out too hard.

Working out causes an increase in stress hormones, particularly cortisol. Your body isn’t able to differentiate between exercise-induced stress and regular stress.

Exercising intensely for a short period of time can make your body better able to handle physical stress.

If you over exercise and keep your cortisol levels high, you will break down muscle instead of building it.

If you have high cortisol levels, it can lead to weight gain around your belly, as well as increase your appetite and disrupt your thyroid function, which can make it more difficult to lose weight.

Additionally, high levels of cortisol make you more likely to have mood swings, be irritable, and have difficulty focusing or sleeping.

You end up feeling bad and hungry all the time if you do this, which could cause you to eat too much and gain weight.

You’re Often Tired

If you’re feeling fatigued or worn out, it may be a sign of overtraining.

Every workout is a battle, and you aren’t seeing any improvement in your performance, or it’s actually getting worse.

Maybe you aren’t able to do things like you used to be able to or as well.

Being exhausted all the time can take a toll on your mental and physical health, making you more vulnerable to injury.

If you’re noticing that your heart rate is higher than normal when you’re resting or that you’re feeling exhausted after working out instead of feeling energized, you might be doing too much.

Some clients feel determined to continue their routine even when they are experiencing difficulties.

Yet almost every time, that approach backfires.

Your Immune System is Taking a Beating

Regular moderate exercise is beneficial to your immune system, but going overboard with exercise can have negative consequences.

You’re deluding yourself into thinking you’re getting healthier when you’re actually setting yourself up to get sicker.

If you often get sick after working out frequently, you should check what you are doing and how often you do it.

Over-exercising can result in oxidative stress, which occurs when the body’s antioxidant defense system can’t handle the amount of free radicals present.

When a person’s immune system is not functioning properly, the aging process is accelerated and the individual is at an increased risk for developing age-related illnesses such as heart disease.

What’s the Solution? 

If you think that working out too much is causing you to gain weight, you don’t need to give up exercise entirely!

The answer to feeling better and improving your fitness is to get moderate amounts of the right type of exercise, along with the correct recovery.

First, take the right approach to exercise.

It is not necessary to spend hours at the gym, taking spin classes, or doing tedious at-home workouts to strengthen your immune system and get all the other benefits of exercise.

Instead, take this four-step approach to exercise.

Move More

Any little bit helps when it comes to working out! So park a little bit further from the grocery store door, or take a quick walk with your best friend to get in some extra steps.

High-Intensity Interval Training (HIIT)

You should do HIIT or burst training if you want to go hard. The length of time for HIIT should be around 10 to 15 minutes. You can learn more about HIIT on this blog.

Resistance Training

Choose a weight that you can lift in good form. This shouldn’t take long. If you are new to this, especially if you have an autoimmune disease, choose a weight that you are able to lift. Listen to this podcast for more information.

Mindful Movement

I’m talking about exercises that restore and balance the body, like yoga.

Mix Things Up

If you keep up the same routine day after day, you’ll become bored and your weight loss will stop progressing.

Your body is designed to be adaptable, so don’t be afraid to change up your exercise routine.


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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

Learn More About Elegant Eating and How to Get Started

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