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The Stress-Fat Connection: Managing Cortisol
In November 2006 (article here), I wrote about what cortisol is and how it causes weight gain when you are under chronic stress. Now let's discuss what to do about it!
Before I reveal what does work, here's what does not: all of the pills that claim to control cortisol and help you lose abdominal fat. The Federal Trade Commission (FTC) has warned manufacturers of these products and has brought charges of false and unsubstantiated claims against them. In fact, because of the FTC charges, some manufacturers include the following fine print after their testimonials: "Results not typical. Your results may vary. Results dependent on diet and exercise."
So now you know the secret behind these products - you have to eat right and exercise (no surprise there). Consider the following recommendations to reduce stress and prevent unnecessary weight gain.
Bonnie
Before I reveal what does work, here's what does not: all of the pills that claim to control cortisol and help you lose abdominal fat. The Federal Trade Commission (FTC) has warned manufacturers of these products and has brought charges of false and unsubstantiated claims against them. In fact, because of the FTC charges, some manufacturers include the following fine print after their testimonials: "Results not typical. Your results may vary. Results dependent on diet and exercise."
So now you know the secret behind these products - you have to eat right and exercise (no surprise there). Consider the following recommendations to reduce stress and prevent unnecessary weight gain.
- Get enough sleep: Researchers have now found a link between the amount of sleep you get each night and your weight. Results show that women who got 5 to 6 hours a night of sleep gained more weight than those who slept 7 hours each night. Your ability to be in tune to hunger is also diminished and research has shown that sleep-deprived people tend to eat 15% more food than those who get the sleep they need.
- Eat to avoid nighttime overeating: In the normal cortisol daily pattern, levels start to drop midmorning and by 3 to 4pm, you can feel yourself getting tired and losing focus. You may find you crave sugar or caffeine. Often, people don't eat at this time because they are at work and they wait until dinner. This leads to overeating all night long because they were so hungry and didn't eat something when they needed it. Plan for a snack around 3 to 4pm to hold you until dinner and prevent munching all night long.
- Get some exercise: You likely know that exercise reduces stress and increases the release of endorphins. What you may not know is that this exercise-induced stress reduction also reduces cortisol levels. Today's stress does not require a physical response, but your stress hormones do in order to return to normal levels. What moderate exercise does is complete the fight-or-flight response. So by exercising, you are completing the cycle and bringing your body back to a normal state.
- Take time for yourself: High levels of cortisol will drop when you increase your endorphin levels, as with exercise. This can be done in others ways too, including getting a massage and meditating.
Bonnie
