Stress can add to your waistline, despite the daily workouts and carefully crafted diets. Hitting the weight loss plateau isn’t often without a reason. Gut health Nutritionist Smriti Kochar told Financial Express.com that ‘elevated cortisol levels due to inflammation’ is one of the primary factors that results in unwanted weight gain in people. Feeling anxious, irritable, overwhelmed, or fatigued, are signs of chronic stress. Ask yourself if it is the work pressure that’s playing havoc with your stress levels, or is it a major life change that’s the culprit.
It’s important to manage those stress levels, as inflammation in the body over a period of time can translate into other chronic health conditions too.
Can cortisol lead to weight gain?
Inflammation in the body can elevate stress hormone cortisol which can lead to weight gain. A 2017 study published in the journal Obesity demonstrates a connection between cortisol and weight gain. The study observes that those who have elevated cortisol levels may be carrying those extra pounds in the waist – referred to as visceral or belly fat.
Another study published in Author Manuscript says that our metabolism can take a hit when we are in stress. A study published in journal Physiology & Behavior highlights how having high cortisol levels can tempt us to eat more fatty, sugary foods.
“Inflammation is one of the hidden drivers of stubborn weight gain. When the body is inflamed, it triggers the release of cortisol—the stress hormone—which directly interferes with thyroid function and slows down metabolism. At the same time, cortisol pushes blood sugar levels higher, leading to more insulin release. Over time, this constant demand for insulin creates insulin resistance, making it harder for your body to burn fat and easier to store it,” Kochar explains.
Why body ‘holds on’ to the weight
Chronic inflammation keeps the body locked in a “fight-or-flight” sympathetic nervous system mode, where the body, in an attempt to survive, holds on to weight as a protective mechanism, adds the gut health expert.
Kochar says that inflammation isn’t just about aches, pains, or gut issues, it’s a root cause behind sudden weight gain in people, even when they observe no change in their diets.
How to lose weight when you have high stress levels
Deep breathing exercises: Cortisol is highest in the morning. So it is important to do deep breathing exercises as soon as you wake up. This not only ensures you start your day on a powerful note, but also not add pounds to your waist.
Magnesium oil: Being stressed can have a direct impact on sleep. Smriti Kochar suggests spraying magnesium oil under the feet at night to sleep better. A PubMed report highlights how magnesium helps in regulating cortisol and other stress hormones, by blocking overstimulating neurotransmitters, promoting a state of calm.
Soak feet in Epsom bath salts: On weekends or after wrapping up your work, you can follow this ritual to alleviate stress levels.
10-minute deep breathing before sleep: This will lower cortisol in the evening and ensure you get a good night’s sleep.
Ashwagandha and holy basil: Take adaptogens like ashwagandha and holy basil to lower cortisol levels naturally. They work by blocking overstimulating neurotransmitters and promoting a state of calm.
Exposure to sunlight: It is important to step out early in the morning as it stimulates serotonin production, a mood-boosting chemical, and cut cortisol, the stress hormone.