If you are overweight, then you have to know about the side effects of high cortisol levels. You are not the only one who faces the problem of high cortisol levels after consuming large amounts of caffeine. Large doses of caffeine can make you feel sluggish for hours. You will find it difficult to concentrate as well as fall asleep. Hence, you will find it hard to cope up with your work or studies properly.
The first thing you should understand is that how to lower cortisol levels and lose weight safely is a combination of diet and exercise. In fact, the best way to reduce cortisol is through your diet. You should consume foods that contain proteins, carbohydrates and fiber. These will not only help in regulating your body's insulin levels but also keep you hydrated and prevent you from gaining weight.
You should ensure that your body gets all the nutrients it requires. So, eat a well balanced diet rich in fruits and vegetables. While on this diet, you should try and reduce your intake of carbohydrates, sweets, white bread, rice, pasta, soda and alcohol to regulate your cortisol levels and lose weight.
Stress is also known to contribute to higher levels of cortisol. So, try and eliminate stress as much as possible. This can be achieved by going for yoga sessions, meditation or simply doing some relaxation techniques. If these methods are not of use, you can also take some pain killers to help you relieve stress.
It is important to note that stress is also caused due to anxiety. Hence, it is also important to find some ways to reduce your levels of anxiety. To do so, you can start by getting out of your house as much as possible during the day. You can also take up various exercises like yoga or meditation to help you relax and unwind.
In addition to this, you should try and engage yourself in different activities that involve minimal exertion. As you get into these activities, you will feel better and your cortisol levels will automatically come down. So, it is advisable to keep yourself busy so as to lose weight. Try running, jogging, swimming, playing tennis, football, soccer or even engaging in different kinds of sports.
It is also important to reduce your intake of food that contains a lot of fat content. Junk food and fatty foods should be completely eliminated from your diet. The ideal food is a mixture of protein, carbohydrates, fiber, fat and vitamins. Try and include a lot of green and leafy vegetables, cereals, fruits and nuts in your diet. For those who are unable to tolerate spicy food, you can simply eat foods that are mildly flavored. It is important to ensure that you avoid ingesting food that contains dairy or milk.
In order to lower your cortisol levels and lose weight, it is important to maintain a healthy lifestyle. You should also make it a point to keep yourself hydrated as well as ensure that you get sufficient sleep. When you have a low level of cortisol in your body, you become prone to various kinds of diseases which can lead to high blood pressure, diabetes, heart problems and cancer. Hence, you should make it a point to consume healthy food and include a balanced diet that contains lots of green and leafy vegetables, cereals, fruits and nuts in it.
Apart from the above, it is also important to get enough rest and exercise. You can easily reduce cortisol levels by exercising on a regular basis. It has been proven that a minimum of thirty minutes of cardiovascular exercises will help you reduce your cortisol levels.
However, you need to make sure that you don't overdo it and that you exercise in moderation. You can start off by walking for about half an hour daily. Over time, you can increase your walking distance and gradually increase your walking time. Once you know how to lower cortisol levels and lose weight, you will also be able to increase your energy levels and live a healthier life.
Apart from these, you can also opt for simple and easy weight loss programs. There are various weight loss pills, supplements and diets that you can use to help you lose weight. These can help you to control your appetite and to ensure that you stay healthy. However, it is also essential to ensure that you only use these products under medical supervision.
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