Over Exercising Stalls Weightloss

When Over-Exercising Is Stalling Your Weight Loss

Why More Isn’t Always Better

As a coach, I’ve worked with so many women who believe the answer to weight loss is simple:

👉 Exercise more.

👉 Push harder.

👉 Burn more calories.

And yet… the scale doesn’t move.

In fact, sometimes it goes up.

Over the past few years especially working with women in midlife, I’ve really noticed something important:

Over-exercising is often the very thing stalling fat loss.

And it’s time we talk about it.

The Stress–Weight Connection

Your body doesn’t just respond to calories.

It responds to stress.

When you stack intense workouts on top of:

• Busy schedules

• Poor sleep

• Hormonal changes

• Emotional stress

• Undereating

You create a perfect storm.

Your body shifts into protection mode.

Elevated cortisol (your stress hormone) can:

• Increase belly fat storage

• Cause water retention

• Trigger cravings

• Disrupt sleep

• Slow recovery

• Increase inflammation

So even though you’re “doing everything right,” your body feels under threat.

And it adapts by holding on.

The Midlife Factor

For women 40+, this is even more important.

With fluctuating estrogen and progesterone, your nervous system is already more sensitive to stress. Add daily HIIT, long cardio sessions, and insufficient recovery… and we see:

• Bloating

• Stubborn abdominal weight

• Increased fatigue

• Poor muscle tone despite heavy workouts

• Headaches and disrupted sleep

Sound familiar?

More exercise isn’t fixing it — it’s compounding it.

The Balance We Actually Need 😁🙌

I’m not anti-exercise. I love movement.

But the goal is strategic movement, not punishment.

Here’s what I’ve found works best:

1️⃣ Strength Training (3–4 days/week)

Build muscle. Support bone density. Improve insulin sensitivity.

Lift with intention — not exhaustion.

2️⃣ Low-Impact Cardio

Walking. Hiking. Cycling.

Support fat metabolism without spiking stress hormones.

3️⃣ Recovery Days

Yes on purpose.

Recovery is where the magic happens. Muscle builds. Hormones regulate. Inflammation lowers.

4️⃣ Fuel Properly

Undereating while overtraining is one of the biggest mistakes I see.

-Protein matters.

-Carbohydrates matter.

-Healthy fats matter.

Your body cannot feel safe enough to release weight if it’s underfed.

Signs You Might Be Over-Exercising

Ask yourself:

• Am I exhausted but wired at night?

• Is my weight stuck despite working out daily?

• Do I feel inflamed or puffy?

• Are my cravings increasing?

• Is my cycle irregular (if pre-menopause)?

• Do I feel guilty resting?

If you said yes to several… it might not be discipline you need.

It might be balance.

Sustainable Fat Loss Isn’t Aggressive

It’s Intelligent!

At Inspired Changes Health & Wellness, I teach women how to:

✔ Regulate cortisol

✔ Support hormones

✔ Build lean muscle

✔ Eat enough

✔ Recover properly

✔ Lose weight without burning out

Because the goal isn’t just a lower number on the scale.

It’s:

• Better energy

• Stable mood

• Strong bones

• Healthy metabolism

• Long-term results

When we calm the nervous system and fuel the body properly, weight loss often becomes easier.

Not because we’re doing more.

But because we’re doing what the body actually needs.

If you feel stuck, exhausted, and frustrated

this might be your sign to stop pushing harder and start moving smarter.

Balance isn’t weakness.

It’s strategy. 💛

Leah

Inspired Changes Health & Wellness