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The impact of stress on our body is manifested not only in poor health, but also in weight gain. Have you ever experienced a situation where your appetite was excessive during stressful periods and you gained weight, especially in the abdomen? This may be due to the hormone cortisol, which plays an important role in the body’s response to stress. Today we’re going to look at how cortisol affects excess weight and how to lose weight in the abdomen by controlling the production of this hormone.
Cortisol: the stress hormone
Cortisol is a hormone that the body produces during stressful situations. Under normal conditions, cortisol performs important functions: regulating blood glucose levels, supporting the nervous system, and activating brain activity. It also controls blood pressure and protects the body from infections. However, in some situations, cortisol production can increase excessively, which leads to a number of problems, including weight gain. And then you have to think about the consequences: including how to lose weight in the stomach.
Two types of reactions to stress
There are two types of body reactions to stress: adrenaline and cortisol:
- the adrenaline reaction is characterized by loss of appetite, which leads to rapid weight loss;
- with the cortisol type of reaction, the body needs food: in particular, carbohydrates, and gains weight. When, after certain shocking circumstances, you are very hungry, it is the “fault” of this hormone.
Cortisol and its effect on appetite
Cortisol affects appetite through various mechanisms. It makes the liver produce more glucose. But this glucose does not enter the cells because cortisol blocks insulin, which carries the substance to the cells. This leads to fatigue, hunger, and the desire to be quickly satiated.
The situation becomes especially dangerous for weight when we consume a large amount of fast-digesting carbohydrates – cakes, cookies, chocolates, etc. – under stress. These foods quickly increase blood glucose levels, but immediately produce an excess that is stored as fat.
Cortisol, leptin and aldosterone
However, cortisol does not stop there. It also affects other hormones that regulate appetite and metabolism:
- leptin regulates appetite and promotes the breakdown of fat reserves. However, cortisol can block the action of leptin, which leads to overeating and weight gain;
- aldosterone is responsible for the balance of sodium and potassium in the body, as well as blood pressure. Elevated cortisol levels can reduce aldosterone levels, leading to fluid retention, swelling, and increased appetite.
How to lose weight in the stomach: controlling cortisol and excess weight
If you want to know how to lose weight in the abdomen and control excess weight (especially under stress), you need to focus on stress prevention and lowering cortisol levels. To do this, you can use various nutritional approaches. These include anti-stress nutrition, various practices, and special types of activity.
In particular, strength training should be avoided as it can increase cortisol levels. Instead, you can choose less intense activities that will help you balance your hormone levels and conserve energy.
Studying the individual effect of cortisol on weight is an important topic for those who want to lose weight. Stress can trigger overeating and weight gain, especially in the abdomen. Controlling your cortisol levels and reducing stress will help you maintain your health and lose those extra pounds.
As a nutritionist, I recommend that you seek the help of a professional to develop an individualized stress management and healthy eating plan. Remember that proper nutrition, combined with an adequate level of activity, is the key to achieving and maintaining a healthy weight and well-being.
Sign up for a consultation with the author of the article, Olga Stepanova, to learn how to lose weight in the abdomen despite the effects of external stressors. A healthy lifestyle is the key to harmony of body and mind!
