Overtraining? Blocked weight loss

Hello!

I'm a 30-year-old woman, 9 months postpartum, and I'm trying to lose 20 kg (about 44 lbs). I've always been very active. I danced extensively until I was 18, and for the past 12 years I've been into fitness.

I had a major weight loss in 2015, when I dropped to 55 kg (121 lbs) at 176 cm (5'9"). I lost about 20 kg (44 lbs) in total. However, over the following 11 years, I gained it all back, and then some. To be fair, 55 kg was nowhere near a healthy weight for me. I was way too thin, but I think it's worth mentioning because I feel like it probably messed up my metabolism.

Over those 11 years, I managed to maintain a more reasonable weight for my height and muscle mass, around 75 kg (165 lbs). However, there were periods where I did too much cardio, especially indoor cycling (SoulCycle-style classes). Right before COVID, I was doing a lot of it, and when lockdown forced me to stop, I gained 10 kg (22 lbs) incredibly quickly and never managed to lose it again. Again, I blamed my "broken" metabolism.

I got pregnant at the end of 2025, weighing 82 kg (181 lbs), which was already my highest weight ever. By the end of my pregnancy, I weighed 95 kg (209 lbs). Thanks to breastfeeding, I lost all of the pregnancy weight, and even a little more, very quickly, despite not exercising at all.

Then I stopped breastfeeding. I gradually got back into working out, but combined with sleep deprivation, the stress of moving, and a complete lifestyle change (I'm now much more sedentary and live in a smaller town where I drive everywhere, whereas I used to live in Paris and walk at least 5,000-6,000 steps a day just from taking the metro), I gained all the weight back. So here I am again at 95 kg.

At the end of April, I started a calorie deficit and lost 4 kg (9 lbs) in the first month. I've also kept the healthier habits I developed. However, I've now been stuck at 91 kg (201 lbs) for the past two months, and I'm starting to question my training routine.

I'm wondering if I might be overtraining. My daughter is finally sleeping through the night, so I'm getting decent sleep again. I've also been trying to walk much more and even bought a standing desk.

My current weekly training schedule looks like this:

\- Monday: 30 min lower-body strength training (Roxie Jones, Alo Moves)

\- Tuesday: 30 min upper-body strength training (Roxie Jones, Alo Moves)

\- Wednesday: Rest

\- Thursday: 45 min full-body strength training (Roxie Jones, Alo Moves)

\- Friday: 30–45 min intense Vinyasa Flow

\- Saturday: Restorative Flow yoga

\- Sunday: 20 min Bootcamp/HIIT circuit

Roxie's workouts on Alo are actually pretty cardio-heavy, so they feel more like bootcamp sessions than traditional strength training. I use dumbbells ranging from 2 to 9 kg (4.5 to 20 lbs) per hand.

I've gone through almost all of Roxie's workouts, so I'm now switching to other trainers like Sydney Cummings on YouTube.

I also want to mention that over the past few months, I've clearly gained muscle. I can feel the difference in my body, I look and feel more toned, but my weight hasn't moved despite staying in a calorie deficit.

What would you recommend to restructure my training plan and help me break through this plateau? I'm not looking for rapid weight loss, just a way to get past this stall.

P.S. I absolutely hate running, so anything but that please! 🤣

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Weight loss Frustrations

I have gained about 20 lbs in the past year and I’m so frustrated. Last August, I moved from a city to the suburbs. It was a big change in part because I had been living alone and due to unforeseen circumstances had to move back in with my family. I was trying to lose weight before the move and had lost around 5lbs in one month so I know I can do it.

In the city, I walked everywhere - work, grocery shopping, restaurants, etc — and now I don’t walk anywhere. I’ve been trying so hard to motivate myself but I just can’t get back into it. I’ve now been going to the gym for the past month 3x/week. I haven’t seen any changes but I do feel stronger so that is a positive.

Since moving home, I’ve also been tracking my calories and am struggling so much to stick to it. I did not have this problem before when I tried and successfully lost weight in the past. I know I just have to be strict with myself but it is so hard living with other people and just being in less control of what I eat.

What is really making me want to get disciplined with the calorie counting is I went to the doctor last week and when I noted I was struggling to lose weight, she asked if I would try a GLP 1. I’ve been spiralling since. I don’t think I’m huge (I wear a size M/L or 8-10) but apparently I’m obese. I’m also close to my highest weight ever and that is making me panic and feel bad so now I just really need to kick it into gear. I am going to cut to 1300 calories with only a 50 calorie margin of error. I know I can do it because I’ve done it before but it’s just so daunting!

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Weight loss journey. Round 2.

Back in 2020, I was 480Lbs. Decided enough was enough. Completely cut-out carbs and intermittent fasted every week from Monday to Friday, then binged on whatever the hell I wanted on Saturdays and Sundays. No limits.

Doing this consistently resulted in me going down to 300Lb in about 18 months. Couldn’t believe how effective it was. At my peak, I went a solid month, 30 days straight without a cheat day and lost 35Lbs that month. I was on fire.

Then, out of nowhere, I suddenly got extremely depressed and stopped caring. No idea why at the time. Over the course of the last 4 years I completely stoped controlling my eating and ballooned back up to 480Lbs AGAIN.

At this point I figured my only hope against such extreme yo-yo-ing was some kind of extreme measure like gastric bypass or ozempic (which at the time was unaffordable for me) I began the long process of jumping through all the hoops they make you go through for gastric bypass surgery, one of which was a large battery of blood tests. This inadvertently revealed the REAL issue for my complete drop-off in motivation. My testosterone was in the toilet. It was like 140. Lower than low.

Unfortunately my doctor is absolutely useless. She called me to inform me that my testosterone was critically low and her exact words were “Sorry, but I’m not really sure what to do with this. I’ve never dealt with anything to do with testosterone before. Hope you can find help.” She didn’t even think to refer me to a Men’s Clinic or anything. I had to jump through a bunch of hoops to find a specialist on my own.

I was prescribed TRT, I’ve been on it for 3 months now and it has completely given me my life back!! I’ve been in the gym doing intense cardio and strength training for 25 days in a row now and I am down 40Lbs.

It is hard not to be discouraged over losing so much progress, but hey, that’s life sometimes. No matter how far you fall, you can always get back up. Let’s goooo!!!!!

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Struggling postpartum weight loss

I was 20 body fat before getting pregnant, currently 40 percent and don’t recognize myself. Immediately after giving birth I was around 15 pounds from pre pregnancy weight but since then my weight is just increasing. I’ve literally gained 10 lbs in 3 weeks.

I’m not overeating or eating out. I eat a generally healthy diet consisting of a lot of whole foods protein, Greek yogurt, fruits and eggs. Nothing that would cause an increase like that. My carb source is usually a side of jasmine rice 1/2 cup or sourdough with breakfast.

I’m in shock, I don’t know what’s going. I really can’t eat below what I’m currently eating as I’m sure I’m sure it’s between 1600-2000 calories at most. What is going on?

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Losing while injured?

34M, basically the title. For context I was 305lbs at some point, down to 260lbs, got some knee pain set and hold me back. Not being able to play sports as my escape, I comforted myself with foods (mostly sweets) and went back to 296lbs. I then picked myself up, started building some better habits, took a liking to swimming, so I started learning, knees felt a little better so I went back to sports, was making progress towards 285 and boom ruptured a ligament. For the 1st couple of weeks, I was a little depressed and went back again to the sugar cravings and I am back to 294. I now realize that moving all this weight without having prepared or maintained my muscles to handle the load caused the injury. I’m working on bettering my nutrition. Is there any way for me to get back on the weight loss track? My leg is completely out of commission, can’t bend nor bear weight, so I’m thinking of buying a bench and some free weight to create some burn. Has anyone gone through something similar, is anyone willing to share some tips?

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23 lbs down, and I think I've finally learned how to lose weight in a way I can actually live with.

Sorry for the long post, but i feel like I have nowhere else to share!

27F here. My highest weight was 301 lbs last summer. I started this journey in March at 289 lbs, and as of today I'm 23 lbs down. This isn't my first time trying to lose weight. Back in 2021 I did Weight Watchers for about 6 months. I started at 276 lbs in June 2021 and got all the way down to 237 lbs by December 2021. I was so proud of myself... and then life happened. I slowly gained it all back, plus another 20+ pounds.

Looking back, I realized I never actually learned how to eat normally. I learned how to eat to lose weight. This time has been completely different. Instead of cutting out foods I love, I've been counting calories and learning how to make those foods fit into my life.

I still get Starbucks. I still eat pizza. I still go out for dinner. I still have dessert. I still eat chips sometimes.

The difference is that I don't eat those things on top of everything else anymore. I plan for them. I make healthier choices throughout the rest of the day, focus on getting enough protein, and stay in a calorie deficit most of the time.

Another huge motivation for me is that my wedding is officially 364 days away (less than a year!!) 🥹. My fiancé and I also hope to start trying for a baby after we're married, and I want to give myself the best chance at a healthy pregnancy. It's not about becoming a certain size before then. It's about becoming a healthier version of myself.

For the first time, I don't feel deprived. I don't feel like I'm "on a diet." I'm just learning balance. One thing that really helped was finding volleyball again. I started playing a few nights a week, and for the first time in years, exercise was actually fun instead of feeling like punishment. Then about 7 weeks ago, I sprained my wrist pretty badly. I couldn't play volleyball anymore and I was worried my progress would stop.

Instead of giving up, I doubled down on tracking my calories. I realized that while exercise is amazing for my health, my calorie deficit is what determines whether I lose weight. Even with a lot less activity, I kept losing because I stayed consistent with my eating. Another thing that's completely changed my mindset is that I track everything.

Literally everything.

If I eat 1,800 calories, I track it.

If I eat 2,700 calories, I track it.

If I have a birthday, a holiday, or even a ridiculous 4,500-calorie day, I still track it.

I don't pretend it didn't happen. I don't wait until Monday to start logging again. I don't tell myself I've ruined everything.

I log it, accept it, and move on.

One high-calorie day doesn't erase months of consistency. In fact, I think learning to keep tracking on those days has been one of the biggest reasons I've been successful this time. I've also stopped chasing perfection. Some days I eat really well. Some days I don't.

Some days I go for a long walk because I genuinely enjoy it now. Some days I spend the whole day relaxing. But I don't quit anymore. I've also started noticing victories that have nothing to do with the scale.

My resting heart rate has dropped.

Walking feels easier than it used to.

I can actually feel myself getting stronger.

My mom says she can see the weight loss in my face.

I have more confidence that I can actually do this.

For the first time, this doesn't feel like another diet.

It feels like I'm slowly building habits that I can actually keep for the rest of my life.

I still have a long way to go, but these first 23 pounds have taught me something I wish I had understood years ago: You don't have to be perfect to lose weight. You just have to keep showing up.

If you've lost weight before and gained it back (like I did), don't give up on yourself. Sometimes the biggest lesson isn't learning how to lose weight.. it's learning how to keep living your life while you do it. For the first time, I genuinely believe this isn't just another attempt.

I think this is finally my lifestyle ❤️

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I just cannot keep the weight off. I am done and exhausted

I always had a bad relationship with food. Basically my entire family is obese and I was also very obese as a child. I managed to lose most and come down to a reasonable weight.

I am now 21, 188cm and around 105kg. I lost and regained around 10 kgs of weight three times in the last 10 times. During my weight loss periods, there would be days I ate nothing. And then right after, i would (unsurprisingly) overeat. Now I am past my previous peak weights. I am so done, I am so exhausted. Even the thought of following a diet evokes a visceral sense of dread. I’m not talking not wanting to do it or something, it’s literally in my nightmares.

I am constantly hungry, even though I get plenty of protein. I love most veggies and all the healthy stuff you could think of, every single one of my meals is filled to the brim with vegetables and salad greens. I don’t like fast food or junk food. My diet seems healthy at least from a distance. But I just cannot keep the weight off. And I am constantly hungry. Like ravenous hungry. And my willpower has just come to its limits. I’m done.

I don’t know what to do

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