Putting on Weight: The Neural Underpinnings Weight gain is a complex process influenced by numerous genetic, physiological, behavioral, and environmental factors. When it comes to diet and exercise, knowing what makes up the human diet and what constitutes a balanced diet/lifestyle are pieces of helpful information for making good decisions. Hormonal changes, such as those that occur during menopause, can contribute to weight gain, particularly in the belly region. Now this is on the other end of the stick: It’s not just how someone looks, it’s how their body copes with excessive weight, which for most people soon transition into ‘obesity’.
But being overweight is not only about how you feel when you look in the mirror; it can put more strain on your joints and lead to conditions like osteoarthritis and joint pain. Additionally, your breathing is also affected because obesity is a risk factor for respiratory issues and sleep apnea, which reduce sleep quality and cause constant lethargy. Additionally, since excess weight can lead to metabolic issues — such as insulin resistance and dyslipidemia — especially when paired with unhealthy eating, it may put you at higher risk for metabolic syndrome and diabetes as well.
Being overweight also stresses the cardiovascular system and dramatically increases the risk of cardiovascular diseases such as heart disease, stroke, and high blood pressure. But it’s not just physical health that declines. “But it can affect people mentally as well, including low self-esteem, body image concerns, and possibly mental health conditions like depression and anxiety.”
Mobility and physical fitness problems in overweight individuals are associated with their ability to perform daily tasks and work out. This sends your body into a feedback loop: When your body gains weight, it gets harder to be active, which can lead to more weight gain. Obesity is also a risk factor for a range of digestive diseases, including gastroesophageal reflux disease (GERD), fatty liver disease, and gallstones.
In particular, weight gain around the belly region can change the hormonal balance in the body, making women more susceptible to hormonal disorders like polycystic ovarian syndrome (PCOS). There is also a greater risk for some cancers, including breast, colon, and endometrial cancers, all of which are more likely to occur in people who are overweight or obese. It increases the chances that that person will get cancer.
What Is Cortisol?
Cortisol, often called the stress hormone, is naturally produced in the body by the adrenal glands, which rest atop the kidneys. This hormone is critical for how the body handles stress and the temporary suppression of non-essential functions, including the digestive tract and reproductive systems, so that we can more effectively handle fight-or-flight response scenarios. This is essential for survival, but excessive cortisol can cause havoc — from slowing metabolism to throwing normal function out of whack.
Cortisol’s primary functions include glucose metabolism, blood-pressure modulation, and inflammation suppression — the everything-else-it-does work necessary for energy production and immune-system strengthening. However, excessive secretion of the hormone cortisol due to stress can disrupt these processes, as the pituitary gland at the base of the brain pumps out extra amounts of it. It might, for instance, start to suppress the digestive system or slow metabolism — either of those could lead to weight gain over the decades.
What is a normal and healthy level of cortisol?
The body has a system, however, to get its cortisol level back into a healthy range suited to its needs. Normally, the adrenal glands release varying amounts of cortisol during the course of the day, allowing for energy as the body requires. For example, cortisol peaks in the morning (typically between 6 am and 8 am) to help you wake up and stay alert. These levels decline as the day progresses, peaking at midnight. Normal ranges for cortisol vary by testing method and time of day. (For instance, the normal range for cortisol levels is 10-20 micrograms per deciliter between 6 and 8 a.m. and 3-10 micrograms per deciliter by 4 p.m.)
What are the symptoms of high cortisol levels?
These include chronic stress, a pituitary gland problem, tumors on the adrenal glands, and some medications — including corticosteroid medications and anti-inflammatory medications used to treat things like rheumatoid arthritis. The number on the scale goes up, especially around the middle, face, and back; fatty deposits form on the neck, telling signs of super-charged cortisol. Other signs are thinning skin, abnormal facial hair growth in women, irregular periods, acne, chronic fatigue, and severe mood fluctuations.
What are the effects of low levels of cortisol in the body?
Cortisol is often thought of as a weight gain hormone — particularly in relation to stress — so low levels of the hormone can create some pretty drastic issues in the body, though that’s rare. People often have low cortisol because they stop corticosteroid medications too quickly (especially after they had been used for long periods of time) or from conditions such as adrenal insufficiency when the adrenal glands or the pituitary glands can’t make enough hormones. Addison’s disease, for example, destroys adrenal glands, disrupting the production of cortisol and aldosterone and causing muscle weakness, weight loss, and chronic fatigue. Over the years I’ve spent treating hormonal imbalance, I’ve seen patients overlook these signs, not realizing that low blood pressure or low appetite are signs of not just tiredness but fatigue. Even a subdued libido might be quietly activated, resulting in a multi-dimensional clinical picture. High cortisol is entirely opposite to low cortisol; while high cortisol charges the human body with energy and promotes fat deposition, low cortisol short-circuits the human body, causing an energy crisis and illustrating how fragile the hormonal balance is.
How is cortisol connected to weight gain?
As stress increases, your body secretes more cortisol, a key hormone involved in how your body processes energy. However, excess cortisol can interfere with bodily functions that closely relate to managing weight. That is a big reason behind that because it slows down your metabolism so your body can’t control body weight as well. Excess cortisol can reduce muscle mass, which is important for achieving and maintaining a healthy weight, and inhibit testosterone production. These weight-inducing effects of cortisol form a vicious cycle — especially in the case of chronic stress. What I’ve learned from experience is that mindfulness and exercise to combat stress are my best tools in balancing cortisol levels, not to mention supporting overall health.
Promoting overeating
Research suggests that stress has opposite effects on appetite. In a threatening situation, some people do not experience an appetite and eat less — others react by eating to feel satisfaction, thus causing a pronounced difference in consumption. In some studies, for instance, the participants were found to eat more during times of stress and often practiced emotional eating. In Australia, a 2015 survey from the Australian Psychological Society found that 75% of Australians used food to help them cope with stress, resulting in an increase in food intake and, therefore, weight gain.
The researchers discovered that adults who reported feeling high-stress levels experience what they refer to as food noise — to fixate on thinking about food — much more frequently than did participants with low-stress levels. That often translates to eating more, especially comfort food, as people pair with emotional eating in search of relief. I have found the mind goes into comfort food mode almost reflexively, which makes it highly likely during this shows that put on weight: This cycle of tension and over-indulgence can create a difficult pattern to break.
Get the things people avoid in bed
Poor sleeping patterns wear you out—and they have a direct impact on cortisol, a vicious cycle that causes a boost in weight. Studies say there’s definitely a link between high cortisol and trouble falling asleep and staying asleep (hard to fall, hard to stay). If your sleep is interrupted or brief (sleeping less time), studies have shown that this increase in cortisol only makes your sleep worse, enhancing insomnia and anxiety. I’ve had clients fall into this cycle: too little sleep disrupts hunger hormones, ratcheting up ghrelin (which stimulates appetite) and decreasing leptin (which signals satiety). Sex Hormones: Those months or years of hormonal hell make less-than-savory food choices (think late-night munchies), and they also shove cortisol-driven weight gain even higher and higher — right into that little inner tube called the midsection (aka your hormonal belly).
What many fail to realize, however, is how increased levels of cortisol from chronic stress — rather than a one-time stressful experience — can rewire the circuitry in the body. Chronic stress keeps cortisol high, promoting fat deposition around organs. In my experience, it is essential to maintain a better balance between sleep and the stress response, so 7–9 hours of quality sleep is used as a priority to reset the regulation of body weight. This skipping compounds cortisol-related issues like cravings and belly fat. Getting better sleep hygiene that’s directly antagonistic against chronic stress hormonal belly is something I tell the people with these issues every day.
Cortisol Could Make You Gain Weight
Your body produces the hormone cortisol in response to stress, which is necessary to survive threatening situations. It’s cortisol’s spike that ramps up your metabolism, helping your body transform fat and carb stores to fuel. But cortisol can stay elevated for too long, and when that happens, it increases your appetite, which can often manifest as cravings for sweet, fatty, or salty foods. I’ve also realized that when the stress hits, I tend to go for comfort food, french fries, or a milkshake, instead of a full-on meal. Over time, excessive cortisol can also convince your body to make less testosterone, which can decrease muscle mass and slow your rate of calorie burning, making it harder to control body weight.
Each hormone also has a reason for being: How do I lose weight and reduce cortisol?
And if you have gained weight because you have too much cortisol in your system, you need to be looking to a medical professional, your GP even, to rule out any underlying things, other medical issues, pituitary gland, and things. High levels of cortisol take several months to reduce with appropriate treatment (which is why you don’t want to wait a single moment longer to talk to your doctor), and in my experience, it relies on a combination of lifestyle and behavioral changes to achieve. Such as following stress-reducing practices like mindfulness or regular exercise to bring cortisol to a normal range again. Thus, the implementation of these changes into your daily routine, along with a balanced diet, is not only essential in managing cortisol but also a key to achieving weight loss goals (in a healthy manner).
Reduce your stress levels
We’re all aware that chronic stress — which increases cortisol levels — can cause weight gain, but stress relief can break this cycle. What this looked like for me was getting stress under control by 1) A body well rested, 2) a Body in motion by way of plenty of exercises, 3) A body fueled with what it needs by way of food (helps shed a few pounds as well). Other techniques such as mindfulness, connecting with others, writing down affirmations, or listening to music can also prove helpful stress relievers. For more severe issues, finding a mental health professional is a positive step. Small, incremental adjustments to your day-to-day behaviors can help reacquaint the equilibrium.
Practice mindful eating
Mindful eating means paying attention to the food you eat and responding to your body’s natural hunger cues instead of outside triggers, such as when you’re in a rush. As I do from my own experience, checking in with myself to ensure that I am actually satiated saves me from indulging in sugary or greasy things when I’m stressed out. So I opt for a healthy snack, like a piece of fruit or a handful of raw nuts. Or leaning on stress-busters — whether that’s taking a quick walk or practicing deep breathing — can help you work out a stressful situation without turning to food. This approach promotes weight management, and more importantly, it also promotes a healthier relationship with food.
Also: Sleep hygiene and sleep debt
And maybe the most potent cortisol-busting tool we have to get things in check with the weight: sleep! For better sleep hygiene, start with healthy habits like hitting the sack and rising at the same time every day, even on weekends. For me, I’ve found that doing a movement session during the day helps, but none of these long daytime force naps; better with short stuff. Make your bedroom a sleep-friendly environment by getting rid of electronics, and try to create a dark, cool, and quiet place to sleep. Similarly, omitting heavy eating, alcohol, and caffeine in the hours leading up to bedtime can do wonders for sleep quality as well, so when you wake, you feel more balanced (and less “hungover”).
Consider holistic weight loss programs
Juniper’s biologically driven holistic weight loss solution, The Weight Reset Program, can be especially effective at targeting the issue of weight gain on a biological level. This multifaceted strategy combines dietitian-led guidance of the program with strategies supporting sustainable weight maintenance. In my experience, restoring your cortisol output via joining such a program will help you lose weight in a medium-term sustainable fashion. As I wrote before, it stresses helping you create good habits, staying healthy, and being with it for the long term — thus making it a holistic path to real results.
Why This Slowdown Could Be Bad
So the metabolism does not play its role properly to convert food into proper energy, and that is when a change starts to take place in your body’s system and the problems start. This slowdown can cause issues such as weight gain, fatigue, and even depression, the American Psychological Association states. These health conditions can introduce high blood pressure and type 2 diabetes and, as time goes on, dull your immune system, too. This first gain of weight is known as poisonous fat since cortisol creates a buildup of fat about the waistline, which improves the chances of cardiovascular disease. Mitigating these risks at an early stage is critical to avoiding permanent damage.
How to Avoid Having Health Problems Later
Stress cannot be eliminated entirely, but reducing stress will minimize the effects of a high level of cortisol. By engaging in relaxation techniques (mindfulness, meditation, yoga, and so forth) and deep breathing, you can control the production of this hormone and reset its levels to normal so that fat does not get deposited in excess. And maintaining a diet of high-quality foods instead of empty calories can stave off your body’s craving for a quick fix. Limit your diet to whole plant foods — while the task of eating correctly is not always easy, in the long term, it’s worth it.
This will help you to track how many calories you are consuming and how many calories you are burning, so you must not waste energy and allow them to turn fat to accumulate in your body. Exercise is another good way to help reign in stress hormones—whether you run, take the family on a walk, or visit your local gym, exercise helps keep a lean body mass when prolonged periods of high amounts of cortisol are present. Put it all together, and it can create a strong moat against future diseases.
Conclusion
Cortisol, the body’s primary stress hormone, is central to our physical response to stress. While it’s needed for functions like regulating blood sugar, reducing inflammation, and balancing metabolism, its long-term uptick can create undesirable weight gain. When stress is chronic, the resulting elevated levels of cortisol can be metabolic in a way that they aren’t when there is no stress at all: they can increase appetite and decrease metabolic speed, and alter where the body stores fat, with more of it deposited in the belly. Such changes not only promote fat storage but also impair weight loss, creating a vortex for many of us.”
Through personal experience, I’ve come to know that stress can derail even the most disciplined weight maintenance plan. Cortisol is known to trigger cravings for carb-laden, sugar-loaded foods, resulting in not-so-healthy food choices when under stress — which does not help in sticking to a healthy eating plan. Nonetheless, incorporating nutritional strategies such as following an up-based diet that prevented junk food consumption while supporting maintained energy balances based on the intake of whole fruits, vegetables, whole grain calories, and low-fat protein. Additionally, exercise lowers cortisol levels and promotes general health, making it one of the pillars to sustaining weight.
A particularly interesting area is the interplay between the gut microbiome and the stress hormone cortisol. And emerging research shows that a healthy gut can mitigate some of cortisol’s nastier effects, which may someday translate into new ways to combat stress-related weight gain. While individual differences in this relationship still need to be explored in future studies, the takeaway here is that a holistic approach — one that addresses the physical and psychological aspects of stress — is the key. Meditation, professional counseling, and good sleep hygiene can make a real difference to cortisol levels, and thus body weight.”
The connection to cortisol is of particular importance for those prone to stress-related weight gain. By practicing stress reduction, eating a proper diet, and exercising, we can break the cycle of weight gain based on cortisol and promote lasting sustainability. Cortisol is an essential and beneficial adrenal hormone with many roles to play, but part of the challenge is that stabilizing cortisol levels is one of the most effective tactics to prevent the pounds from packing on and to contend with them once attached.