American culture is all about efficiency, and weight loss is no exception. People are often looking for the quickest, easiest way to move the number on the scale. As anyone who has tried this knows, it is not the best solution for long-term results. One reason for this is that making major, fast-paced lifestyle changes can overwhelm your system and spike your cortisol levels. Why do your cortisol levels matter? Keep reading to find out.
Cortisol is most commonly known as a “stress hormone.” It helps regulate energy levels, blood sugar, inflammation, sleep, blood pressure and how the body responds to stress. Unfortunately, when your body overproduces it, it can start to have the opposite effect on all of these systems. What causes high cortisol levels is staying in a constant state of stress. When your body spends too much time in fight or flight, the constant activation elevates cortisol and makes cortisol’s helpful qualities work in reverse.
One clear sign that your body is producing too much cortisol is constantly feeling “stressed out,” even when life is going well. These are a few of the most common signs:
When your cortisol levels are running high, the stress you feel can make it feel impossible to lower them again. However, there are steps you can take to stabilize your cortisol. Here are a few:
A consistent sleep schedule can go a long way. Try to create a schedule that gets you 8 hours of sleep each night. Get morning sunlight exposure to anchor your circadian rhythm. A light morning walk before breakfast or caffeine can help you get this light and kickstart your day. Create a 30–60 minute wind-down routine: dim lights, reduce screens, stretch, read or practice deep breathing. As a bonus, better sleep also improves hunger hormones, impulse control, insulin sensitivity and workout recovery.
Avoid overly restrictive dieting, which can raise physiological stress and increase rebound hunger. While it’s commonly recommended for dieters, skipping meals may worsen cravings and evening overeating for some patients. Build meals around protein, fiber-rich carbohydrates, healthy fats and hydration. Nourishment makes weight loss more sustainable while benefiting your overall health and wellness.
Sometimes, with fitness, we can get hung up on efficiency. Why not try the workouts with the highest calorie burn per hour if your aim is to lose weight? Unfortunately, this approach can knock your cortisol off balance. Especially when starting out, focus on a routine that combines strength training and mobility with appropriate cardio for your fitness level. Consistency and recovery will yield long-term results better than a “quick fix.” Walking is a cortisol-friendly tool that supports glucose control, digestion and stress relief.
How often do you think about your breath? When it comes to cortisol control, breathing and focusing on recovery can be some of the most helpful items in your toolkit. Look into mindfulness practices like deep breathing exercises and guided meditations, journaling and nature walks, or even yoga to help you find a mind-body connection.
Another way to get your nervous system out of overdrive is to plan rest days. Use these days to recover from your workouts and work stress. Spend time on your favorite hobbies and connecting with supportive people in your life. Find activities that help you focus on recovery. Consider asking for help with work and caregiving obligations on these days. Relaxation may not feel productive, but it is one of the best ways to create balance in your life. Lowering stress reactivity often reduces emotional eating and improves digestion and sleep.
When you’re trying to lose weight, cortisol can either be your biggest helper or your cruelest adversary. Controlling your cortisol levels helps with many aspects of weight management, including:
If you’ve tried everything and still feel overwhelmed by stress, it could be a sign of a deeper issue, like a hormonal imbalance or a mental health condition. Talk to your doctor about how you’re feeling, and focus on controlling what you can in the meantime.
