If you want to maximize the amount of fat loss you see with your program, one hormone you will want to ensure you have good control over is your cortisol level. Cortisol is a catabolic hormone, meaning it breaks tissue down. Now at first this might seem like a good thing. You need to break body fat down so you can become leaner.
But not so fast. Cortisol also causes the breakdown of lean muscle mass, which then reduces your metabolic rate to a crawl. Also, too much cortisol in your system can also increase the risk of body fat accumulation around your waist. Not sounding so super anymore, is it?
Fortunately, there are steps you can take to help get your cortisol levels under control. Here is where to start so you can put your best foot forward and reach the weight loss goals you have set for yourself…
1. Stress Less. The very first thing you must do to achieve a lower cortisol level is to start stressing less on a day-to-day basis. If you are feeling very stressed out, it is only a matter of time until cortisol surges through your veins.
Practice stress reduction techniques. Try…
- writing in a journal,
- performing yoga or meditation,
- hitting the gym for an intense workout session, or
- talking to a counselor about whatever is stressing you.
Whatever you do, find a way to get control over your stress.
2. Sleep More. Sleep is something else you must not overlook if you want to get lean and healthy. Those who are not sleeping enough at night typically experience higher cortisol levels and may also have a greater appetite as well.
Pair these together, and it is a deadly match as far as losing body fat goes. Focus on turning back your bedtime as early as you can make it and refine your morning routine so you can squeeze as many extra minutes of shut-eye in as possible.
3. Avoid Very Low-Calorie Diet Plans. While very low-calorie diets may seem like a fast way to lose weight, the fact is, they will send your cortisol levels soaring and lead to a high probability of muscle loss rather than fat loss. They are not an effective long-term solution for overall body fat loss so are not recommended.
Choose a moderate calorie diet plan and be sure to take in enough carbohydrates during your day. A moderate calorie diet plan is what will promote optimal fat burning.
4. Time Your Workout Sessions. Finally, watch the length of your workout sessions. If you are in the gym for more than an hour at a time, this could become catabolic. If you are working hard and training wisely, you should not need any more than 30 to 60 minutes to complete your program.
There you have a few important facts to help you keep your cortisol levels at bay. If you are serious about results, it pays to consider this hormone as it can make a difference in the results you see.
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The answer isn’t in the endless volumes of available information but in yourself.
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