If trying to stay healthy wasn’t already confusing enough, now science has come along to crush everything we thought we knew about getting fit.
Yup, you might have signed up for every HIIT class under the sun after inhaling half a box of roses, 25 roast potatoes and eight litres of wine (rough estimation).
But now an expert is here to tell us that exercising too much might not be helpful in shifting that extra festive weight.
According Australian nutritionist Jessica Sepel, over-exercising actually prevents you from losing weight as it can stop your body burning fat.
"From clinical and personal experience, I can tell you that over-exercising can do more harm to your weight than good," she wrote in her blog.
"When you work out too much, your cortisol levels spike (remember, your body doesn’t know the difference between exercise stress and normal stress).
"Then, when you stress out about working out, your cortisol levels go CRAZY. And high cortisol means your body can’t burn off fat – it’s too busy trying to balance out your parasympathetic and sympathetic nervous systems." Makes sense.
Unfortunately, that doesn’t mean you can give up your gym membership, put on an episode of Friends and stick your feet up for the whole of 2019 (soz), as the benefits of working out still stand.
Instead, Jessica recommends that you should mix up your HIIT sessions with restorative fitness including yoga, Pilates and walking which can help you sleep better, increase your energy levels and lose weight all at the same time.
“Let go of any guilt you feel around exercise and stop putting the pressure on yourself every day to be exercising intensely,” she said.
“We know that moderate exercise for 30 minutes a day, maybe two sessions of interval or high-intensity training a week and then lots of yoga, pilates and walking, seems to work.”
She also added, "A rested body is a healthy body – and it is incredibly important to commit to resting daily."
What a great excuse to lay off the burpees this week.
FAQs
It's understandable that if you want to lose weight, you're going to hit the gym, go to dance classes or pound the pavement, but according to Jessica Sepel, working out too often could be hindering your weight loss efforts.
Why is exercise not enough to lose weight? ›
In short, sessions need to go well beyond what most of us are willing or able to do. And even if we manage to exert that much effort, our bodies often compensate by boosting appetite and dialing down metabolism, effects that over time limit how many pounds we shed.
Why am I not losing weight working out too much? ›
One of the main reasons why burning calories through exercise may still not result in weight loss is due to overexertion, or inflammation of your body. If you exercise too hard on a daily basis, there is an excess of inflammation in your body. All the added up inflammation makes you gain more weight than lose.
Can exercising too much cause weight gain? ›
Weight gain
Exercising too much without resting enough in between can lead to low testosterone levels and high levels of cortisol, the stress hormone. These hormonal changes are often associated with loss of muscle tissue, weight gain, and excess belly fat.
Does exercise actually help with weight loss? ›
For even more health benefits, strive for 300 minutes a week or more of moderate aerobic activity or 150 minutes of vigorous activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful.
Can we lose weight without exercise? ›
Various tips can help a person lose weight without going on a diet or exercising. These include eating more protein and fiber, getting more quality sleep, cutting out sugary beverages, and more. Using a variety of methods of weight control is vital for maintaining a healthy body weight.
Can working out too much slow your metabolism? ›
New research about physical activity and metabolic rate
Kevin Hall theorizes that because the contestants engaged in large, sustained periods of intense physical activity, their metabolisms slowed substantially in order to reduce their metabolic rates and thereby minimize changes in total energy expenditure.
Is it pointless to exercise without dieting? ›
Whether you work out longer or at a higher intensity, exercise can't completely reverse the effects of a bad diet, expert say. There's also an increased risk for premature death if you exercise but neglect healthy eating.
What's more important, diet or exercise? ›
The answer is complicated. Neither dieting or exercising alone is enough for optimal health, but when it comes to weight loss, eating a healthy, balanced diet is more effective than exercise. However, exercise has countless benefits, and it is an important part of both losing weight and keeping it off.
Why can't I lose weight even though I exercise daily? ›
Not experiencing weight loss could be due to several factors, such as the medications you are taking, the way you are exercising, or your eating patterns. You might not notice weight loss or your desired results even when you do everything "right."
Some medical conditions can drive weight gain and make it much harder to lose weight. These include hypothyroidism and polycystic ovary syndrome (PCOS) ( 32 , 33 ). Certain medications can also make weight loss harder or cause weight gain. If you think these apply, speak with your doctor about your options.
What exercise burns the most belly fat? ›
High-intensity interval training (HIIT) and interval training are exercise routines that use short bursts of intense exercise mixed with lower-intensity moves and rest periods. Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition.
Can too much exercise stop weight loss? ›
Overtraining can actually prevent you from losing weight. The truth is that you simply cannot exercise away a poor diet and expect to lose weight (if that is your goal).
What happens when you exercise too much? ›
“Overtraining can lead to overuse injuries such as muscle strains, stress fractures or tendon injuries.” Plus, when you exercise too much, you may lose your motivation or simply no longer enjoy your sports or workouts,” said Amy Jo Overlin, MD, a sports medicine physician at Banner Health in Phoenix, AZ.
What exercise is better for weight loss? ›
Interval training
Typically, a HIIT workout lasts 10–30 minutes and can burn many calories. One study of 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill.
Is it bad to overwork your body to lose weight? ›
“Overtraining can lead to overuse injuries such as muscle strains, stress fractures or tendon injuries.” Plus, when you exercise too much, you may lose your motivation or simply no longer enjoy your sports or workouts,” said Amy Jo Overlin, MD, a sports medicine physician at Banner Health in Phoenix, AZ.
Why am I not losing weight despite diet and exercise? ›
Check With Your Doctor
Some health problems can make it really hard to lose weight even if you diet and exercise. Your genes can also play a role in how much you weigh or where your body stores fat. Talk to your doctor if you just can't seem to lose weight.
How much exercise per day is too much? ›
The Department of Health and Human Services does not specify an upper limit of exercise at which this condition becomes a risk. As a general rule, women's health specialist Felice Gersh, M.D., said 90 minutes per day is the point when people become susceptible to overtraining syndrome and its associated symptoms.
Can too much cardio prevent weight loss? ›
You may see quick results from cardio in the beginning of your weight loss journey but those results will quickly slow down and eventually plateau. If you respond to the slowed results by continually adding in more and more cardio you may get to a point where you are sabotaging your weight loss.
