What is cortisol and how to manage it for weight loss

Exercise benefits: Regular physical exercise of at least 3-4 days a week will also help keep your stress down (Image: Canva)

Have you been trying to lose weight but don’t feel like you’re getting anywhere? It might be less to do with your exercise regime and more to do with cortisol. Cortisol, the stress hormone, plays a big role in your weight-loss journey. As long as your cortisol levels remain high, it will be difficult to lose weight, no matter what exercises you do, or how healthy you eat.

Here is how cortisol affects your weight loss journey, and what you can do about it.

What is cortisol and how does it affect weight loss?

Produced in the adrenal glands located on top of your kidneys, your body creates cortisol in response to stress. This hormone helps in regulating your metabolism, reducing inflammation, and control your blood sugar levels. However, high quantities of cortisol can have negative effects on your health, especially in weight management.

As cortisol readies your body to deal with stress, whether physical, emotional or psychological, it wants to ensure that your body has enough energy to deal with this stress. Elevated cortisol levels can therefore increase appetite and cravings, especially for high-calorie foods, such sugary and fatty foods.

In such a case, it will also start storing fat more often and interfere with your sleep. Lack of sleep, along with reduced muscle mass, will slow down your metabolism, further detailing your weight loss hopes.

Tips to manage cortisol for weight loss

Try to relax: The main way to manage cortisol is to ensure your stress levels remain low. Make a habit of including stress-reducing and relaxation techniques like deep breathing, meditation and yoga into your day.

Don’t skip the gym: Regular physical exercise of at least 3-4 days a week will also help keep your stress down. No matter how stressed you are, exercising releases endorphins that are your body’s natural mood elevators.

Eat clean: A balanced diet with whole grains, lean protein and fruits and vegetables will help keep your blood sugar steady and reduce cortisol production. Avoid foods like that are high in sugar and fats which can spike cortisol.

Prioritise sleep: Get at least 7-9 hours of shut eye every night. Try to maintain a relaxing sleeping environment, and avoid screens before bedtime.

Water is everything: Drink enough water for your body type and activity level, which can be anything between 2.7-3 litres. Carry a reusable bottle of water with you so you’re always hydrated

Include herbs: Certain herbs like ashwagandha, rhodiola, and tulsi can also help regulate cortisol levels. Consult with a healthcare professional before adding any supplements to your routine.

Life is hard. The most important thing is to be mindful about managing your stress every day. Managing cortisol is not only important for managing your weight, but also your overall stress and well-being.