You've been following your diet religiously and hitting the gym hard, but the scale just won't budge. You're starting to feel like all your efforts are for nothing.
If this sounds familiar, it's because you may be experiencing something called "weight loss resistance." This is when your body starts fighting back against weight loss, making it difficult to shed those unwanted pounds.
But don't worry, there are ways to overcome this hurdle. In this blog post, we'll explore how stress hormones can kill weight loss in men over 40 and what you can do about it. So keep reading to learn more!
The Weight Loss Sabotaging Hormone In Men Over 40
Cortisol is an essential hormone released by the adrenal glands and is part of the body's stress response system. It works in close collaboration with other hormones, such as adrenaline and noradrenaline, to help the body react to stressors like physical or emotional events.
In healthy individuals, cortisol levels rise in the morning, peak around midday, and then drop off in the late afternoon and evening. In men over 40, elevated cortisol levels can cause increased fat storage around the midsection, resulting in weight gain. This happens because cortisol stimulates the body to release fatty acids from cells for energy production.
Elevated cortisol levels can have several negative consequences if they persist for too long or become too high. Chronic stress, rapid weight gain, depression, sleep problems, digestive issues, and weakened immunity are all linked to elevated cortisol levels.
So, when it comes to weight loss, stress hormones can be a major roadblock. Stress has the potential of completely derailing our progress toward achieving our desired weight as we age, as it affects our hormones in ways that can make it more difficult to lose weight.
Cortisol is released in response to stress and can cause our desire for food to increase, which is why we often find ourselves reaching for comfort foods when we're feeling particularly stressed out.
Additionally, cortisol can trigger fat storage in the abdominal area and make it more difficult to access fat as an energy source, leading us to store more calories instead of burning them off.
Strategies to Dramatically Decrease Cortisol Levels and Improve Overall Health and Well-Being Over 40
Fortunately, there are ways to reduce cortisol levels and keep your weight-loss efforts on track.
Exercise is one of the most effective ways to reduce cortisol levels. Exercise can be anything from walking, running, swimming, or going to the gym; it has been proven that any form of exercise can help reduce cortisol levels. When we exercise our bodies produce endorphins, chemicals that help us feel good and also reduce stress and anxiety.
However - endurance exercise - exercise lasting more than 60 minutes can actually increase cortisol levels for several days. So - if you're feeling stressed and run down... you may want to relax and take a day off from a long run or ride.
Getting plenty of sleep is also important, as a lack of restful sleep can increase cortisol levels. When cortisol levels are high, it can be difficult to fall and stay asleep. Studies have shown that when people get enough sleep, their cortisol levels are reduced the following day. This is because sleep allows the body to rest and restore its energy levels. When you're well-rested, your body isn't as stressed and cortisol production is reduced.
Diet has a significant impact on cortisol levels in the body. A balanced, healthy diet can help regulate cortisol levels, while an unhealthy diet can lead to higher-than-normal cortisol levels.
Several studies have shown low carb and keto diets increase cortisol levels. So making sure you get healthy carbohydrates is critical.
If you exercise for more than 60 minutes you especially need to have an adequate intake of carbohydrates or your body will suffer.
A great way to fuel your body during bouts of exercise lasting longer than 60 minutes is to use Hydration Sauce. Hydration Sauce fuels your body will the necessary nutrients to keep you going strong during the most intense training.
High-sugar diets can lead to spikes in cortisol secretion. This occurs because sugar triggers the release of insulin which causes the body to secrete cortisol. Eating meals and snacks with high sugar content can also cause cortisol levels to remain elevated for long periods, leading to prolonged stress.
In contrast, diets that are rich in complex carbohydrates, lean proteins, and healthy fats can help maintain regular cortisol levels.
In addition to eating a healthy diet, managing your time wisely, and taking regular breaks to relax can help you reduce stress and keep cortisol levels in check.
Finally, relaxation techniques such as yoga and meditation can be very effective in helping manage stress hormones. Taking time out of your day to focus on breathing deeply or simply taking a moment to close your eyes and mentally escape the hustle and bustle of life can work wonders in reducing stress and keeping cortisol levels low.
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By understanding how stress hormones can affect weight loss, you can take steps to reduce their impact and stay on track with your weight-loss goals.
With the right knowledge, a positive attitude, and dedication to healthy habits, you can reach your desired weight in no time! Cell Sauce is always here to help!