When being discussed, weight management is usually covered in diet and exercise, but there are other factors that do not get much attention which plays a significant role in how our bodies manage weight and fat distribution. One of those factors is cortisol, also known as stress hormone. Let us know how stress levels affect weight and what can be done to keep them controlled.

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Cortisol, Health and Weight Loss

Cortisol is a hormone produced by the adrenal glands that regulates a wide range of functions throughout the body, including metabolism and the immune response. As it also helps the body respond to stress, it is often referred to as the stress hormone because its levels increase in response to stress.

Cortisol performs several functions in the body such as maintaining blood pressure and regulating the body’s metabolism; it also increases and regulates blood sugar and helps in the sleep-wake cycle:

• Cortisol helps regulate metabolism and also influences the breakdown of fats and proteins.
• It has anti-inflammatory properties and helps regulate the immune response.
• Cortisol helps maintain cardiovascular function and blood pressure by influencing the balance of electrolytes and fluid in the body.
• During periods of stress, cortisol levels rise to help the body cope with the situation which includes increasing energy availability.

Cortisol is an essential hormone that affects almost every organ and tissue in your body. While this hormone is essential for survival, it can become harmful in excess amounts and can pose side effects such as weight gain, high blood pressure, fatigue, insulin resistance, etc. When you are on your weight loss journey, all such factors can delay your weight reduction plan. 

Cortisol is linked to weight gain because it can cause metabolic changes that promote fat storage and make it harder to lose weight .

How Stress Levels Hamper Your Weight Loss?

Stress levels raise cortisol which leads to weight gain. Elevated cortisol affects certain bodily functions related to weight management like slowing down the metabolism or reducing muscle mass, sleep disruption, insulin sensitivity, etc. Here’s how variations in cortisol levels can influence weight loss:

• Increased Appetite- Elevated cortisol levels can increase appetite and cravings for high-calorie and fatty foods. This happens because high levels of stress affect hunger hormones and satiety. It leads to emotional eating/stress eating where people consume more food as a coping mechanism.

• Fat- High levels of cortisol are associated with increased fat deposition in  the abdominal area which is linked to higher risk of metabolic diseases like diabetes and cardiovascular conditions. Stress levels can lead to changes in fat storage in the body often increasing fat around the belly while reducing fat in other areas. 

• Metabolism- Cortisol promotes glucose production which is an important factor for energy regulation, excessive glucose production can increase blood sugar levels and insulin resistance which hampers weight loss. 

• Muscle Mass-  Increased cortisol leads to muscle breakdown, losing muscle mass decreases overall metabolic rate, making it easier to gain weight. With less muscle, your body burns fewer calories at rest, resisting weight loss.

• Insulin Sensitivity- High cortisol levels can damage insulin sensitivity which leads to insulin resistance. Insulin resistance can make it harder for the body to regulate blood sugar levels, often resulting in increased fat storage and weight gain. Managing insulin sensitivity is imperative for maintaining a healthy weight and reducing the risk of obesity-related conditions.

• Sleep- When your body has high levels of cortisol, it will interfere with the sleep quality and duration. Low quality of sleep can disrupt hunger hormones, leading to increased appetite and weight gain. Poor sleep is linked to higher risk of obesity. Ensuring you get enough sleep is vital for managing cortisol levels and maintaining a healthy weight.

• Reduced Physical Activity- Stress and high cortisol levels can lead to fatigue and decreased physical activity. When your body doesn’t move, no calories will be burned which will contribute to weight gain. Finding ways to manage stress and stay active is important for weight loss.

• Stress-Induced Weight Gain- The cycle of chronic stress and elevated cortisol can lead to weight gain. Stress can also affect mental health, leading to depression or anxiety, which may further contribute to weight changes and unhealthy eating patterns.

How to Manage Stress Levels and Weight Loss?

The major part is curbing your stress, because we are aware that stress, high cortisol and weight gain are related. The ways to manage the levels of stress and cortisol include:

• Engaging in stress-reducing activities such as mindfulness, meditation, yoga, or deep breathing exercises can help lower cortisol levels. 
• Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains. Limiting processed foods and sugary snacks can help manage and keep cortisol levels in check.
• Try to get 7-9 hours of quality sleep every night. Following a consistent sleep schedule and creating a restful sleep environment can help regulate cortisol levels and improve overall health.
• Regular physical activity not only helps manage weight but also reduces stress and supports overall well-being. Lower levels of physical activity mean fewer calories burned, which can prove to be a hindrance in weight loss.

Conclusion

Cortisol plays an important role in how our bodies manage weight and fat distribution. By understanding its impact and adapting to the right strategies to manage stress, eat healthy, and move regularly, you can better regulate cortisol levels and maintain an ideal weight.