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You take time to diet but you can not lose weight. You have tried everything from eating vegetables, grilled white meat, drinking two liters of water… and even going to the gym. If you think you have done everything right, your problem is in cortisol levels.
When it comes to losing weight, we tend to fall into the error of thinking that lowering numbers on the scale is easy if we count calories and exercise. This is revealed by the Australian nutritionist Jessica Spendlove, who reveals in ‘Femail’ the four reasons why you are not losing weight.
1) Your cortisol levels are very high
Cortisol, known as “the stress hormone”, is essentially the “fight or flight” response to situations we consider dangerous. Although it is normal to have certain levels of cortisol in the body, Spendlove warns that having an excessively high amount can cause problems such as irritability, depression and weight gain, among others.
“Cortisol is secreted by the adrenal glands as a response to stress, and high levels of this hormone can cause high levels of blood sugar, which will inevitably lead to weight gain,” he says.
Having an excessively high amount of cortisol in the body can cause problems such as irritability, depression and weight gain
To control it and not to shoot, dietitians often recommend a predominantly comprehensive and anti-inflammatory diet, as well as meditation, deep breathing and proper stress management.
The nutritionist also advises taking green tea extract and vitamin B6, which helps reduce stress responses and promote weight control. For those looking for a similar solution, Spendlove adds, green tea or herbal teas are excellent to drink at the end of a long and stressful day.
2) You do not sleep enough
For some years we have known that the quantity and quality of our sleep have a direct relationship with our propensity to get fat. There are numerous studies that prove it. One of the last is directed by Dr. Hengyi Rao, a professor at the University of Pennsylvania. The research suggests that lack of sleep causes a change in brain activity that pushes us to eat more fat. The area of the brain responsible for this is the relevance assignment network, which is responsible for guiding us in the decision-making processes.
Sleeping little, in addition, increases stress, and, I get, cortisol levels. “When the body is under stress, cortisol levels can be low during the day and elevated at night,” says Spendlove.
The nutritionist recommends regulating the sleep cycle and making sure to go to bed and get up at about the same time every day
3) You deprive yourself too much
Although it may seem contradictory, depriving yourself of food can cause your cortisol levels to rise. “Limiting excess calories and training too much can cause an excess of cortisol and, therefore, difficulty in losing weight,” says the nutritionist, who adds: “To avoid it, try to nourish your body with a diet high in vegetables, Lean proteins, slow absorption carbohydrates and healthy fats. ”
Although you do not have to restrict yourself too much, Spendlove says it’s worth it to reduce the intake of artificial ingredients, including sweetened drinks and foods rich in refined sugar.
It is advisable to take green tea extract and vitamin B6, as it helps reduce stress responses and promote weight loss
“If you play sports, consume your carbohydrates before and after your training session to make sure you are providing your body with what it needs to function and recover properly,” he concludes.
4) You do too much exercise
Finally, and although you do not think it is possible, your problem may be that you train too much. “You should move your body somehow every day,” he argued. “But you need to vary your training routine and allow your body to rest when you need it.”
“Each person will have an individual threshold of what he considers to be excess training, so it is only about listening to the body and evaluating your own results and energy levels, too much exercise can cause injuries, exhaustion and hormonal imbalance,” says the nutritionist.