April 2021
« Sep    
Search Homepage

5 Ways To Battle Stress, Cortisol And Stomach Fat

What is cortisol?

Cortisol is a hormone secreted by the adrenal cortex (kidney) in response to stress. It helps us to deal with stresses in our everyday lives.

Function of cortisol

Cortisol is not a bad hormone. It performs key bodily functions such as regulating and mobilising energy, stimulating immune system and it’s an anti inflammatory.

However, excessive cortisol can be detrimental to our health and fat loss. It is a catabolic hormone that destroys tissues in the body and throws the body out of equilibrium.

Stress is the main cause of elevated cortisol levels. Physical and mental stress can occur due to :
– excessive training (hard or long workout)
– not enough sleep or rest
– work, personal and relationship matters
– severe caloric restriction
– lack of nutrition
– sickness

Effects of too much cortisol:
– fat accumulation in the stomach (abdominal fat)
– increased food consumption in emotional eaters
– muscle loss
– elevated blood sugar levels
– reduced immune system
– irregular menstruation
– mood disturbances
– tiredness
– reduced sex drive

The link between stress and weight gain

Elevated levels of cortisol are associated with weight gain as they:
– increase appetite and cravings for sugar and fat.
– increase fat storage in the belly (belly fat).
– increase leptin and insulin resistance.
– reduce metabolism from muscle loss

How to manage cortisol for weight loss

Learn to take control of stress before it takes control of you.

1. Determine the cause of stress.
What’s stressing you out? If you can eliminate the cause of stress, that’s great. If you have no control over the source of stress, you can control how you respond to it. Either ignore it (why worry when the situation is beyond your control) or face it (getting stressed does not resolve the situation).

2. Don’t over exercise
Regular exercise and proper nutrition can improve cardiovascular health and assist in fat loss. However, excessive exercise can cause stress and weight gain. Don’t work out for too long or at high intensity without sufficient recovery. 45-60 minutes for each session, 3-4 times a week is more than enough. Be sure to get sufficient rest so your body can recover.

3. Good sleeping habits
Develop these good sleeping habits:
– Get 7-8 hours of quality sleep at night.
– Sleep and wake up at the same time each day.
– Avoid consuming stimulants such as caffeine or alcohol before bedtime or in the later part of the day.

4. Mind and body solutions
These include meditation, breathing exercises, pilates, yoga, tai chi and hypnotherapy.

5. Other stress management techniques
Watch a comedy movie, listen to music, go for a walk, get a massage, go on a holiday and chill out with friends.

If you cannot lose weight despite exercise and diet, stress can be making you fat. A totally effective weight loss system should include management of cortisol for weight loss.

Chronic stress is a silent killer as it contributes to serious health problems such as cardiovascular disease, diabetes and cancer. Stress management is not only crucial for weight loss, but also for attaining overall good health.

Fetch practical knowledge in the sphere of lose 10 pounds per week – make sure to study the web page. The times have come when proper information is really only one click of your mouse, use this possibility.

Comments are closed.

Social Widgets powered by