Consistent exercise is one of the best ways to achieve sustainable weight loss results, and finding a form of exercise you enjoy can make a significant difference in the ease of which you see changes within your body. However, while exercise has a number of benefits from increased lung capacity to a natural metabolism boost, and even a longer and healthier life, there are still mistakes you can make in your training that may stall your progress and make weight loss more difficult.
If you’ve been exercising daily and following a balanced diet but have still been unable to see positive changes in your body, there’s one common trap you may be falling into that’s to blame for your lack of results.
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Over-Exercising
Yes, regular movement is vital for burning calories and setting you on the path for weight loss, but overexerting your body and working out too hard each day can actually put you at risk for injury and make your exercise plan less effective over time. “When the body is overworked and under-recovered, it becomes harder to lose fat because the body’s stress levels remain in a constant heightened state,” explains Amanda Capritto, CPT. “Exercise is a stressor (albeit usually a good one), but it’s true that there can be too much of a good thing. When the body is stressed, it releases the hormone cortisol, which in some cases can actually cause the body to store fat rather than lose it.”
Rest days are important for a reason, and it’s in these days that your body has the chance to rebuild the tears that have developed from putting your muscles through strain. Without this time to recover, your weight loss capabilities may be put at risk as your body can’t keep up with the stress you’re putting it under. “If weight loss stalls and you try to work out harder, it could just make the issue worse. Make sure to ease into a new training routine rather than doing too much, too fast, to avoid this,” suggests Capritto.
If you find yourself struggling to take a proper rest day, doing low exertion exercises such as taking a walk or doing some basic yoga can help satisfy your desire for movement without further putting your body at risk and standing in your own way of reaching your goals. “Prioritize sleep and recovery routines that include gentle exercise such as walking and stretching, so your body can recover from the physical stress that it goes through while working out and be prepared for the next one,” adds Capritto. Sleep is often overlooked within fitness, but getting adequate sleep after training hard is also essential for allowing your body the proper time to recover and prepare for your next strenuous workout.
Planning out your rest days and allowing for at least one to two each week will ensure that your body can recover properly and you’ll be more prepared to exert yourself in the next workout session. With this additional energy it will also become easier to push hard, leading to an increase in calorie burn without draining your body.
“Take planned rest days and, if you feel like your energy and strength is lower than usual, it is okay to lighten the intensity of the workout until you are back to full strength,” says Capritto. Losing weight through your workout routine comes with time and effort, and making sure not to push yourself to the max will ensure your new habits are sustainable in the long run so you can lose weight without burning yourself out.
