Cortisol, often called the “stress hormone,” plays a critical role in various bodily functions, including metabolism, immune response, and energy production. It’s secreted by the adrenal glands and released during stressful situations as part of our body’s natural fight-or-flight response. While short-term stress and the corresponding cortisol release can be beneficial, chronic stress leads to cortisol dysregulation, which can have significant consequences on weight loss efforts.
If you’ve been struggling to lose weight despite exercising regularly and eating a balanced diet, cortisol imbalances might be the underlying issue. Here’s how cortisol dysregulation can affect your ability to lose weight and maintain a healthy metabolism.
1. Increased Appetite and Cravings
One of cortisol’s primary functions is to provide your body with the energy needed to handle stress, which means it increases the availability of glucose (blood sugar). When cortisol is elevated chronically, your body will crave more carbohydrates and sugary foods to keep blood sugar levels high. This can lead to overeating, especially of highly processed, calorie-dense foods that promote weight gain.
Additionally, cortisol can interfere with the balance of other hormones that regulate hunger, such as ghrelin (which stimulates hunger) and leptin (which signals fullness). As a result, you may feel hungrier and less satisfied after meals, making it harder to stick to a healthy amount of caloric intake.
2. Fat Storage, Especially in the Abdominal Area
Cortisol dysregulation is strongly associated with increased abdominal fat. When cortisol levels remain elevated for prolonged periods, it signals the body to store fat, particularly around the midsection. This “visceral fat” not only affects physical appearance but also contributes to health risks like insulin resistance, cardiovascular disease, and metabolic syndrome.
The reason cortisol promotes fat storage is that, historically, our bodies have responded to stress by conserving energy for survival. In today’s world, stress is rarely caused by life-threatening situations, but our bodies haven’t adapted to differentiate between psychological stress (like work or financial concerns) and physical threats, so we continue to store fat as a survival mechanism.
3. Slowed Metabolism
Chronic stress and cortisol dysregulation can lower thyroid function. The thyroid is responsible for regulating metabolism, and when cortisol is out of balance, it can negatively impact thyroid hormone production. Hypothyroidism (low thyroid function) can lead to weight gain or difficulty losing weight, as your metabolism slows down, making it harder to burn calories.
In addition to this, cortisol disrupts the body’s ability to maintain proper muscle mass. Lean muscle mass is essential for a healthy metabolism because muscle burns more calories than fat. When cortisol levels are high, muscle breakdown (catabolism) increases, further slowing metabolic rate and reducing the number of calories your body burns at rest.
4. Insulin Resistance
Prolonged cortisol elevation can also contribute to insulin resistance. Insulin is a hormone that helps cells take in glucose for energy. When insulin resistance occurs, the body needs more insulin to transport glucose into cells. This excess insulin can promote fat storage, especially in the abdominal area, and make it challenging to lose weight.
The combination of insulin resistance and high cortisol levels leads to a vicious cycle of increased fat storage, higher blood sugar levels, and more cravings for high-calorie foods, making weight loss efforts more difficult.
5. Disrupted Sleep Patterns
Cortisol plays a role in regulating your sleep-wake cycle. Normally, cortisol levels are higher in the morning to help you wake up and lower in the evening to prepare you for sleep. However, chronic stress can disrupt this natural rhythm, leading to difficulty falling asleep, staying asleep, or experiencing restful sleep.
Poor sleep quality is directly linked to weight gain. When you don’t get enough sleep, the balance of hunger-regulating hormones, such as ghrelin and leptin, becomes disrupted. This can lead to increased hunger and cravings, particularly for unhealthy foods, and lower energy levels, making it harder to maintain physical activity and healthy eating habits.
Cortisol dysregulation is a significant barrier to weight loss that’s often overlooked. By addressing the root cause of chronic stress and supporting your body’s natural balance, you can improve not only your chances of losing weight but also your overall health and well-being. If you’re experiencing challenges with weight loss, it may be worth evaluating your stress levels and cortisol patterns. Consider booking a consultation with Dr. Canto, and get on a personalized path to success.