If you’re putting time and effort into getting fit and the fat simply won’t budge, it’s easy to feel demoralized and frustrated. Weight loss is not a linear process, and many things impact how fast or slow it happens—or even if it happens at all. One commonly overlooked aspect is how stress, and subsequently cortisol, are linked to weight gain, especially belly fat. “The question of whether excess amounts of cortisol can lead to weight gain is essentially the same as asking if too much stress can cause you to put on unwanted pounds,” Gabrielle Mancella, RD, tells Orlando Health. “The answer in both cases is yes. Cortisol — a natural stress hormone — is responsible for regulating your metabolism, so it’s important to follow common wellness guidelines to lower it. From finding time for relaxation to improving your diet and exercise, you can ensure that you control your cortisol and not the other way around.” Here are natural ways to lower cortisol and boost fat-burning, according to experts.
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How Does Cortisol Impact Weight Loss?
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Cortisol slows down your body’s natural calorie-burning process. “Cortisol stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body,” Mancella says. “While this process is essential for survival situations, it also increases your appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty and salty foods. This means you’re more likely to indulge in french fries and a milkshake than you are a well-balanced meal. An excess of cortisol also can lead your body to produce less testosterone. This may cause a decrease in muscle mass, as well as slow down how many calories your body burns.”
Practice Deep Breathing
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Mindful deep breathing can instantly lower cortisol levels. “Several studies reveal the benefits of deep-breathing exercises for at least five minutes, three to five times a day,” M. Elizabeth Swenor, D.O., tells Henry Ford Health. “Research shows that it helps to lower cortisol levels, ease anxiety and depression, and improve memory.”
Moderate Exercise
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Overdoing it at the gym can actually spike cortisol and make it harder to lose weight. “Some people overexercise as they try to shed pounds,” says board-certified psychiatrist Stacey Neal, MD, via Kaiser Permanente. “That is not a sustainable approach. Instead, try to exercise 150-200 minutes a week. Exercise does not need to take place in a gym. Hiking, walking, dancing, taking up a sport and playing with kids count just as much as time on a treadmill.”
Healthy Diet
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Don’t underestimate the impact of a healthy diet on your stress levels. “Nutrition is absolutely important for coping with stress and supporting your mood, but there’s no single food that’s going to do it all,” Yufang Lin, MD, tells the Cleveland Clinic. “You have to look at your whole lifestyle to understand what factors are contributing to elevated cortisol and how you can address those factors to reduce stress.”
Prioritize Quality Sleep
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Yes, it’s tempting to stay up late and binge-watch your favorite show but you may pay for it the next day. “Try to maintain a consistent sleep schedule, limit caffeine and nicotine intake (especially later in the day), reduce exposure to bright light (like screens) for an hour or more before bedtime, and sleep in a cool, dark, quiet environment,” says Baptist Health.
Go Outside
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Being in nature and sunshine has a strong stress-lowering effect. “Simply being in nature among trees, flowers, birds, and plants may have a calming effect on the mind,” Swenor says. “If you can, take a walk around the block, sit on your front porch. As the weather gets warmer, it will become easier to take breaks and spend time outdoors.”
Have a Laugh
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Spend time with friends and family, especially those who make you feel happy. “Laughing suppresses stress hormones and releases endorphins,” says Baptist Health. “Interestingly, both natural and fake laughter can help lower your stress level.”