If you’re regularly exercising to lose stomach fat or shift your post baby weight, yet you are feeling run down, you could be overdoing it. If you went for some HIIT (more on that here) your body will be burning fat on your rest day. If you have constant muscle aches and pains, it could be a sign that you are working out too much or too hard. This is different to the regular soreness that you might experience after hard training (which tends to go away in 24-48 hours). If you have soreness in your knees, shoulders, or neck for instance – that might be from too much exercise. Also check your form – you can become sore or injured if you regularly perform an exercise incorrectly. If you really enjoy exercise, the idea of taking a few days off per week can feel like a wasted opportunity. Your body can become used to the same exercises over and over, and you have to push yourself harder to see results.
For instance you might love running, but by including a swim once a week you will be strengthening your legs and lungs in a different way – it’s still going to be beneficial to your running but it’s a new way of doing it. If you’re interested in being given a guideline for exactly what exercises you should be doing in order to lose pregnancy weight, why not consider joining our 28 Day Weight Loss Challenge? So don’t delay – join literally THOUSANDS of mums on the challenge and get access to over 1000 healthy, delicious, family friendly recipes.
Mums lose an average of 4-6kg (8-13 pounds) on our 28 Day Challenge and below are some of the amazing results from mums JUST LIKE YOU who are already using the 28 Day Challenge and losing tummy fat – make the change and join them today too! Angela says “The team at Lose Baby Weight and The Healthy Mummy just make it all so easy to follow and customisable so I can make it work for what suits me and my family best. Claire has been using the healthy eating meal plans and exercise guides from the 28 Day Weight Loss Challenges and Lose Baby Weight plans since September 2014.

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Marilyn* is 58 years old with a BMI of 33 and has struggled with her weight for most of her life.
Catherine* is also 58 years old, is slightly lighter than Marilyn with a BMI of 30, and has never dieted or lost weight before in her life. Both Marilyn and Catherine (together with 437 other post-menopausal women) decided to take part in a weight-loss study led by Canadian Obesity Network Summer Bootcamper Caitlin Mason, now working with colleagues at the Fred Hutchinson Cancer Research Centre in Seattle, WA. The participants in the study were randomized to one of four groups (diet, exercise, diet + exercise, or control).
Oddly enough Marilyn and Catherine both end up in the diet + exercise group, and even more interestingly, both women ended up losing almost exactly the same amount of weight.
In fact, Marilyn (the weight cycler) lost 12%, slightly more that the 10% lost by Catherine (the non-cycler). In addition, there were no differences between Marilyn and Catherine in their improvements in blood pressure, glucose control and other metabolic variables, showing that a previous history of weight cycling did not diminish the benefits of weight loss. Thus, the study clearly shows that post-menopausal women with a history of dieting are as capable of losing weight (with the same health benefits) as women, who do not have a history of weight cycling.
So, if weight cycling does not make it harder to lose weight – why worry about a yo-yo dieting?
As I am sure my readers will hasten to point out, there are many other reasons why weight cycling is not a good idea. Mason C, Foster-Schubert KE, Imayama I, Xiao L, Kong A, Campbell KL, Duggan CR, Wang CY, Alfano CM, Ulrich CM, Blackburn GL, & McTiernan A (2013). It might be helpful to differentiate between weight losses and gains of 5 to 10 pounds and fluctuations that involve much higher numbers. From my personal experience I have not found weight cycling to make it harder to lose weight; other factors are much more influential.

DonationIf you have benefitted from the information on this site, please take a minute to donate to its maintenance. It can also hinder rather than help your results, so it’s important to include a couple of rest days per week, especially after a big training session. You need to listen to your body and if something is amiss, consider the exercise that you are doing. If you feel as though you are catching every cold going around, your body could be run down from too much exercise. Not counting pregnancies, Marilyn, has been losing and regaining weight since her early twenties. Irrespective of wether or not the participants had a history of weight cycling or not, the weight loss in controls (0% vs. History of weight cycling does not impede future weight loss or metabolic improvements in postmenopausal women. So obviously people who are concerned about their weight over a period of time will do some yo-yo dieting!
Type of diet, exercise, and motivation have been key for me (although I haven’t even exercised in the past seven months during which I lost 30 pounds).
Although she is usually up and down five to ten pounds as she tries one diet or commercial program after the other, she did indeed lose a very significant amount of weight (well over 20 lbs) on at least three occasions (only to put them back on again). However, I am stuck at a plateau (for the past month and a half) and I still have at least 20 pounds to go. Ignoring these symptoms won’t make them go away, you need to take action now before it turns into something more serious.

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