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Cortisol: The Fat Loss Killer – 6 Mistakes Stopping You From Losing Belly Fat & How to Fix It
Struggling with stubborn belly fat? These 6 mistakes might be increasing cortisol levels and sabotaging your fat loss. If you’re doing everything right like being in a calorie deficit, eating well and exercising but still can’t lose belly fat, you need to watch this video!
In this video, I’ll share common mistakes that stop your fat loss—and show you how to fix them for good with 6 science-backed tips! In 99% of cases, cortisol and hormone imbalances are the main reasons behind excess belly fat, making weight loss or fat loss feel impossible.
That means FASTER belly fat loss & better cortisol and overall hormonal balance:)
0:46 How cortisol prevents you from losing belly fat
1:30 Mistake 1 +Tip 1
6:06 Mistake 2 +Tip 2
6:50 Mistake 3 +Tip 3
8:40 Mistake 4 +Tip 4
11:21 Mistake 5 +Tip 5
12:35 Mistake 6 +Tip 6
Video “How To Optimise Thyroid For Weight Loss & Fat Loss” https://www.youtube.com/watch?v=SmezHEEsJW8
Video “Best Evening Routine for Busy Women To Lower Cortisol & Burn Fat – (Fat Loss & Hormonal Balance)” https://www.youtube.com/watch?v=NxC5GTwXncs&t=38s
Cortisol Balancing Smoothie Recipes: https://flowellnutrition.com/cortisol-balancing-smoothie-recipes/
🚀 Want Faster Results?
Check out my Superwoman Formula: https://flowellnutrition.com/holistic-fat-loss-female-coach-hormones/ holistic transformation programme to optimise your hormone health & cortisol, your habits and lose weight or belly fat without DIETING.
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today I'm going to share with you common fat loss mistakes that Spike cortisol and then prevent you from losing that stubborn belly fat and of course how you can fix that with six most impactful tips that you can Implement straight away and they will also help you get from fat storing to fat burning mode and this is important because if your hormones or cortisol are out of balance the approach to Fat Loss is completely different I for example struggled with belly fat for years I was in a calor said eating healthy exercise trying all the fat burning fat L tips and honestly nothing really worked until I focus on the right things right things that kept my cortisol in check and finally allowed my body to burn that excess very fast let's start with how cortisol can ruin your fat loss generally speaking to bur in fat you have to be in a calorie deficit and I usually recommend to cut your calories by no more than 20% % that's I would say healthy fat but here is the thing if cortisol is constantly elevated that creates that invisible wall I would say that will block your body from entering that fat burning mode and then the food you eat gets converted to Fat rather than being burned for energy anyway let's get to those common fat lless mistakes that you want to avoid because they will be spiking your cortisol and then causing the fat storage so mistake number one my favorite I have to say is exercise and here I'm talking about intensity when you work out or what time of uh the day and also your menstral cycle so how you adjust your workout depending in what phase of your menstral cycle you are and that's the part I got completely wrong I thought I have to exercise more to lose fat but actually what happened the more I was exercising at at some point I actually start gaining fat and the wake up color like the moment I start thinking maybe I'm doing something wrong when I start getting bloated after my workout or out of nowhere even without a food so if it comes to intensity you actually want to avoid those high intensity workouts or CrossFit as well or any workout that spikes your heart rate more than I would say 70% of your max heart rate for TR long period of time of course high intensity exercise unfortunately will Spike that cortisol so instead you want to choose the exercises and types of movement that don't cause such a huge cortisol spikes and that will be resistance or strength training but here you want to focus on less weights like not super heavy weight and more reps and how much weight is too much that of course will be individual depending level of your Fitness and how trained you are H but again uh the rule of 70% of Max heart rate if you're lifting weight and you see your heart rate spiking for prolong period of time during your training above that 70% that's an indication that probably you're lifting um too heavy H then cardio is great so again with cardio you want to have like moderate slow paced H cardio if you like Sprints no problem with that but you don't want to basically push yourself for the whole training to the limits and then uh yoga or Pilates walking is great as well generally to lose fat you don't have to exercise but if you enjoy exercising as I do for example then you definitely don't want to H make those mistakes because exercise can boost your fat loss but if you do that the wrong way then of course it can actually move your body into that fat storing High cortisol environment if you want one-on-one support with your fat loss or weight loss uh journey to get the results fast and in the most effective uh way I open couple of slots for my superwoman uh formula program which is a hormone optimization and holistic fat H program I will put the link below where you can also have a call with me that's one thing and then the next exercise mistake is when work out so you definitely want to avoid exercises in a fasted State and late in the evening so in the morning your cortisol basically is at Peak and that's where you don't want to spike the cortisol even more uh with exercise and then also you want to avoid the exercise in the evening because in the evening your cortisol is H dropping that means again you don't want to spike your cortisol too much when it actually should be H low because then it will distrupt your sleep and if you are not sleeping well but will set you on I would say higher cortisol levels as a baseline next day which again not helpful uh for the fat loss if for example you like working out in the morning then at least I would say have a breakfast and ideally wait at least like one hour uh but yeah if you don't want to wait then at least I have a breakfast so fasted States an evening for workout big no and then in terms of like what's the best uh time of the day to work out um midday and afternoon so that's that's the best time to synchronize your exercise with the cortisol pattern and then the last exercise mistake is H linked with your menstral cycle so generally you want to avoid a intense exercise in the second half of your cycle where the progesterone is H rising and exercise unfortunately H dumps that progesterone and it dumpen more than estrogen so if you continue for example pushing yourself again hard at the gym or like overall like working hard constantly in the second half of your cycle that over time can lead to like lower progesterone levels where the progesterone should be high and higher estrogen levels and that will cause your body to accumulate more fat especially around the belly area because estrogen apart from cortisol is another I would say fat storing hormone when it's in excess of course and if it comes to menstrual cycle one more important thing women generally are more sensitive to a cortisol release in that second half of your cycle so that's also when you want to be mindful with the exercise but overall like with how you manage H stress and how your dice looks like then the second very common mistake is H fasting and what I mean here is a prolonged fasting that means more than those H 16 hours I would say and don't get me wrong fasting has lots of benefits but if you struggle with any kind of hormone imbalances including High cortisol or like disregulated nervous system and then you want to be really very careful with fasting because because fasting unfortunately can also increase that cortisol and that's especially important if you're busy lots of going on in your life or like constantly on the go or in that a fight or a flight mode I would say so to be on the safe side I usually recommend to aim for fasting between 12 and 14 hours a day at Max then mistake number three and that's something that took me a while to convince myself not to do is coffee on empty stomach coffee on empty stom stomach spikes cortisol a lot and you can see that clearly on this chart a cortisol Spike on when you have coffee on empty stomach and cortisol Spike when you have coffee after a breakfast and for the breakfast of course proper nutritious breakfast like eggs avocado slice of bread I personally prefer the gluten-free bread uh amazing for blood sugar balance and cortisol balance as well because if for example you eat carbohydrate rich or sugary breakfast that will Spike your blood sugar and that will spike your cortisol as well so that's definitely something you want to be mindful about but personally for example I'm not a big fan of like the heavy proper breakfast so then what could be optional for you is just having like the protein shake for example I for example use yellow green banana as a base for my shake and that's mostly because of the extra benefit for like the gut and different type of the probiotic comparing to a yellow rip banana and then add a protein powder and flavored and sweetened a bit of nut butter a green powders and some minerals as well and then after your first meal you I want to wait that 60 minutes before you have H coffee because that will help you also like balance that cortisol at the morning cortisol Spike if you don't want to wait what you can also do is add RI mushroom powder because RI balances basically those cortisol spikes and one more thing actually if it comes to Coffee you also so don't want to have that coffee after 12:00 p.m. I would say h because that can interfere with your sleep which then also will affect your cortisol and also a fatless then fatless mistake number four and that's something I had huge mental block uh was carbs and calories overall I thought that carbs will make me fat and I was avoiding carbs which guess what was only spiking my cortisol even more and making me more fat and ch that I want so if it comes to fat loss and that very fat of course too much carbs will cause the fat gain but if you cut carbs too much that will can also cause fat gain because women need that minimum amount of carbohydrate for hormonal balance and healthy thyroid as well which then fuels your H metabolism so you want to aim for 120 grams a day as a minimum I would say and then also what's important you want to H spread that carbohydrate intake throughout the day and throughout your meal so ideal carb intake I would say it's 30 40 grams per meal if you have PCOS or like insulin resistance then I would say 20 30 grams and just choose good quality comp carbs so for example quinoa organic oats sweet potatoes or fruits as well so are great source of carbs and antioxidants as well then if it comes to calories as I mentioned earlier 20% calorie deficit Max I wouldn't go lower because that can suppress your metabolism Spike the cortisol and also what's important is basically having regular milks and even snacks in between if you H feel again I know there will be people like uh say avoid snacking because of blood sugar spikes but again if we are talking about like cortisol hormone imbalance that's completely like the different approach so you definitely want to make sure you keep that a blood sugar stable and that brings me to uh one of the biggest I would say food mistakes which is having big dinners or like just two meals a day and that's something like I've been doing quite a lot not eating much during the day and then having like big dinner or skipping breakfast if you for example don't eat for prolonged period of time H that can unfortunately as lower your blood sugar and when your blood sugar is low that will send signal to your body to increase that blood sugar and the way it happens is through a cortisol release so what you want to aim for is fitting most of your calories during the day have a light dinner and honestly no problem with snacking if these are like the good quality snacks I'm not talking about package processed foods like sneakers or other I would say sweet sugar snacks but for example homemade protein eyballs chia pudding gold yogurt with berries for example then the next one mistake number five is basically not getting enough sleep and not unwinding in the evening after work or a busy day so for example if you sleep less than seven hours that may increase your cortisol Plus on the top of that if you don't have proper unwind routine to swish off after a busy day and you go to bed still thinking about something analyzing and you feel like constantly on that unfortunately will also impact your sleep the Deep Sleep especially so that will have impact on the cortisol and a fatos as well and that sounds so simple but honestly sleep and unwinding in the evening is like the the cheat code for fat loss and overall like uh Health I've seen that in myself and a lot of clients the moment they sort out a sleep routine they are able to basically lose more fat and lose more weight I made another video on the um unwind evening routine including how to go about your dinner as well so I will put the link H below honestly gamechanging onwi routine so if you feel that something you struggle I we definitely H watch it and if it comes to H sleep you want to aim for those seven eight hours if you recover from burnout or adrenal fatic you may even do like the 9 hours of like this restful and the last one big big fat loss that cortisol mistake suppressed emotions so here for example you get angry or like you worry about something and you just completely like ignore that or you just power through the day by saying like I will be fine I will deal with it and you don't really process that emotion and express them and that will not only have impact on your cortisol levels but also on overall your health because unexpressed suppressed emotion will manifest as a physical pain or sometimes even like health conditions and chronic diseases H over time so instead what you want to do you want to make sure that whatever happens in your day that makes you feel certain way you have a healthy way of Express that anger Express that fear or Express that wor or any other emotion for me personally like the dancing and movement overall like one of those I would say most enjoyable way to H release those like stack emotion but also I do love breath work and journaling and if you want to learn more how you can also improve your cortisol metabolis which of course will help you with your fat loss H watch this video H next
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Girll video are so precious👏👏👏
These are do great tips! However I work during the middle of the day – that means I have to wake up early, eat breakfast AND workout before work?
Edit: I HAVE BEEN MAKING ALL THESE MISTAKES 😂
Superrrrr❤ dziękuję ❤