Is your workout having the opposite effect?

 Are you finding it difficult to lose weight, even though you’re strict with your exercise? Here are a few possible reasons your weight loss isn’t happening, and what you can do about them.  

Is work stressing you out?

Stress can have a massive impact on any part of your life, and especially your weight. A recent study from the University of Georgia in Athens has found that excessive amounts of stress increase the likelihood you will make unhealthy choices with your nutrition, including emotional eating and overeating. This can derail progress and lead to weight gain. Burnout at work can also negatively impact your workout schedule, creating a bigger incentive for you to take days off due to exhaustion and lack of motivation. (1)

To help yourself avoid burnout and keep your fitness routine on track, you need to recognise your daily limits so you can keep yourself on track mentally and physically. You can help yourself do this by setting boundaries for yourself. Here are three simple changes you could make in your daily life that could help you get your fitness back on track:

• Be aware of your limits, recognise when you are reaching them
• Set personal boundaries, give yourself breaks to recharge 
• Communicate with people around you — you may have to ask an employer, a coworker or a partner for help (1)

Could you be working out too much? 

Overtraining, especially when you are engaging in intense cardio, can cause your body to over-produce cortisol, a stress hormone that has been linked to weight gain, poor sleep, increased inflammation, excess belly fat and junk food cravings, all of which could disrupt your weight loss even when you are sticking to your workouts. 

It is important to recognise that you could be pushing your body past its limits without giving yourself enough time to recover in between workouts. To reduce your cortisol levels, you may want to cut down on intense training sessions, rest more between workouts or add a more mindful workout to your routine, like yoga or walking. (2) (3)

To learn more about the symptoms of overexercising, how it can affect your body and how you can avoid it, take a look at this article.  

Are you relying solely on exercise to spur your weight loss? 

A nutritionist from the University of Utah said that weight loss is 75% what you eat and 25% exercise, making nutrition a huge determinant of your weight loss. By incorporating more protein, vegetables and healthy fats into your meals you can help your body stay full for longer, discouraging unhealthy snacking. (4) (5)

Adding a protein supplement to your morning routine — before you eat anything else — can help control appetite and make you feel fuller for longer. Additionally, taking protein on an empty stomach increases its bioavailability, helping your body to utilise it more fully.

Here are a few nutritious swap-outs that could help you kick those bad habits that may be holding you back: 

Breakfast

These options are high in protein and fibre, and adding fruits and vegetables will give you a boost of vitamins and antioxidants to start your day right. (6)

Lunch 

These options cut out unnecessary sugars and simple carbohydrates, adding healthy fats, protein and fibre, along with vitamins and minerals. (7) (6)

Dinner

These options cut out unnecessary saturated fats, add sweet potatoes which are packed with fibre, calcium, iron, selenium, vitamin C and many necessary B vitamins, and introduce more vegetables. (8) (6)

Snack 

The easiest way to make sure your snacks aren’t derailing your weight loss is to pre-pack foods high in fibre and protein. Try broccoli, slices of grilled chicken, whole wheat bread with nut butter, or a handful of mixed nuts, including almonds and walnuts which are great sources of healthy fats. (9) (10)

Perimenopause could play a part  

Women may also want to consider that perimenopause (menopausal transition) could be halting their weight loss, due to hormonal changes and fluctuations. Although perimenopause usually begins during your 40s, hormonal fluctuations can start much earlier for some women. Studies have shown that the hormonal changes associated with menopause have been linked with an increase in body fat, especially abdominal fat, and therefore may have a hand in disrupting weight loss, even in active women. (11)

Perimenopause is a normal transition that every woman goes through during their lifetime, and if you are experiencing weight gain, along symptoms such as hot flashes, irregular periods or fatigue, you may want to speak to your doctor to discuss possible treatments. 

What’s the takeaway? 

If you are finding your weight loss has been stagnant for awhile, no matter how much exercise you do, take stock of four aspects of your life: 

• Are you over-stressed in life?
• Are you pushing yourself too far and not recovering properly?
• Are you counteracting your workout with poor nutrition?  
• Are menopausal changes affecting your weight? 

You may find that eating right and listening to your body could be the change you need.