Is Overtraining Hurting Weight Loss? Optimise Cortisol for Better Results

Welcome to "Is Overtraining Hurting Weight Loss? Optimise Cortisol for Better Results." This article is specifically crafted for women over 50, but the insights can benefit anyone passionate about exercise and weight management.

We exercise to look good, feel good, and keep our bodies in top shape, often exploring various workouts from aerobics and dance classes to Pilates and weight lifting.

Alongside a consistent exercise routine, many of us become more focused on our diets. You might have adopted the Mediterranean diet, choosing a plant-based lifestyle, or simply become more mindful of your food choices.

As the saying goes, "You are what you eat," and we know that a balanced diet is vital for overall health and weight management.

What could be causing this struggle? One significant factor might be cortisol, a stress hormone that is closely linked to our exercise routines and weight loss efforts.

While exercise naturally increases cortisol levels, too much exercise can lead to an imbalance that hinders weight loss and contributes to stubborn belly fat. We need to balance and optimise cortisol levels.

Exercise alone won't make you lose weight! A healthy, balanced nutritional diet with a calorie deficit will. Combining both exercise and a balanced diet is the most effective approach to achieving and maintaining weight loss.

Exercise keeps you fit, maintains joint health, improves heart and bone health, and indirectly helps with belly fat loss by boosting your metabolism and increasing muscle mass.

However, too much exercise can backfire. If you’re exercising vigorously every day and feeling exhausted, it’s time to pay attention. Excessive exercise might hinder your weight loss efforts due to elevated cortisol levels.

To optimise cortisol in weight loss is crucial. When cortisol levels are balanced and can return to normal after exercise, you’re in a better position to achieve your weight loss goals. However, if cortisol levels become unbalanced, such as from overtraining, you might risk gaining weight instead.

What is overtraining and how is it different from healthy exercise?

Imagine you’re on a mission to get fit, but you find yourself pushing harder and harder at the gym.

You’re doing more cardio, lifting heavier weights, and you’re always thinking about your next workout. But here’s the truth: there’s a fine line between effective exercise and over-exercising.

Healthy Exercise is all about balance. It’s about finding a routine that boosts your mood, strengthens your muscles, and keeps your heart healthy.

It energises you and makes you feel good. It includes regular workouts with rest days in between, a mix of cardio and strength training, and activities you enjoy. It’s a positive force in your life, helping you achieve your goals without overwhelming you.

You might think that working out harder and longer will lead to quicker results. But the reality is that overtraining can sabotage your weight loss efforts.

It’s a classic case of trying to do too much of a good thing and ending up with the opposite results.

When you over-exercise, your body goes into a state of constant stress. This leads to chronically high levels of cortisol, the stress hormone. And while cortisol can help you in short bursts, too much of it can cause big problems.

When cortisol levels stay high for too long, your body starts to store more fat, especially around your belly. Here’s how it works:

High Cortisol from Overtraining: If you exercise too much, your body sees it as a stress situation. Even though you might be working out for good reasons, your body can’t tell the difference between a tough workout and a real danger like a car coming at you. Both situations make your cortisol levels rise.

Stress vs. Exercise: Just like worrying about money or a stressful job raises cortisol levels, intense exercise also increases cortisol. Cortisol prepares your body for “fight or flight,” but if these stress levels stay high, it causes problems.

The Fight or Flight Response: When cortisol is high, your body thinks you’re in danger and starts to store fat as a survival mechanism. It’s like your body’s way of getting ready for a long battle or a flight.

Imbalance from Prolonged Stress: If high cortisol levels last for a long time, it leads to a cortisol imbalance. This means cortisol stays high instead of returning to normal. When this happens, cortisol stops helping you recover from stress or exercise and starts to hurt you.

Belly Fat Storage: With cortisol out of balance, your body doesn’t repair tissues effectively, and it ends up storing more fat around your belly, even if you’re eating healthy and working out regularly.