Have you also fallen into this weight loss cycle? Strictly control diet, consume less oil, sugar, and light meals; Persist in exercising every day, running and jumping exercises until tired and sweating; The numbers on the weight scale not only remain unchanged, but also quietly rise, causing the belly to get bigger and the person to become increasingly weak. Recently, CDC's WeChat official account released a popular science article, pointing out that cortisol may be one of the driving forces behind "getting fatter and thinner". The type of obesity caused by long-term abnormal levels of this hormone is often referred to as "stress obesity". What is cortisol? Cortisol is commonly referred to as the 'stress hormone'. It is a hormone secreted by the adrenal gland stimulated by the brain, and in layman's terms, its job is to help people fight against stress. Under acute stress, short-term elevation of cortisol helps mobilize energy, maintain blood sugar stability, and regulate immune responses, which is a normal protective mechanism of the body. People nowadays suffer from work overload, staying up late and working overtime, emotional anxiety, household chores, mental exhaustion, and lack of sleep... These pressures persist, causing the body to mistakenly believe that it is "in danger", resulting in long-term high cortisol levels. And this is the beginning of 'stress fertilizer'. How does cortisol affect weight and fat distribution? Studies have shown that under acute stress, a short-term increase in cortisol can stimulate appetite and make people prefer high-fat and high sugar "comfort foods". Chronic stress can lead to sustained hyperactivity of the hypothalamic pituitary adrenal axis (HPA axis) and long-term elevation of cortisol. On the one hand, the higher density of glucocorticoid receptors (GR) in visceral adipose tissue promotes the redistribution of white adipose tissue towards the abdomen; On the other hand, it reduces the sensitivity of the brain to leptin and insulin, exacerbates insulin resistance, weakens satiety signals, and increases the tendency for energy intake; The third aspect is to inhibit the thermogenic function of brown fat, accelerate protein and muscle breakdown, reduce body metabolism, and make weight loss more difficult. How to reduce cortisol and say goodbye to "stress fertilizer"? Cortisol is not the "scapegoat" of stress, and stress is not a universal factor that directly leads to obesity. Instead, it enhances this core link through the action of cortisol, and has a greater impact on individuals who are susceptible to this pathway through congenital (genetic) or acquired (cortisol levels, environment) factors. The bidirectional vicious cycle formed by the two will continue to drive the occurrence and maintenance of obesity. To achieve the following "stress relief", it is necessary to release emotions and relieve stress: soak your feet before going to bed, take deep breaths when under high pressure, do something you like, and listen to soothing music to relax your body. 2. Maintain a regular daily routine and avoid staying up late: Cortisol secretion follows a day night pattern, and developing good sleep habits. Going to bed early and waking up early can help regulate cortisol levels, making weight loss twice as effective. 3. Healthy diet, regular meals: Do not skip breakfast. Within the recommended dietary framework of the dietary guidelines, increasing the intake of high-quality carbohydrates appropriately can reduce cortisol levels at rest. 4. Exercise properly and embrace nature: do more low-intensity outdoor aerobic sports, such as jogging, cycling, play badminton; This will prompt the body to secrete endorphins, making people feel happy and relieved, thereby reducing cortisol levels. Losing weight and gaining weight is not a matter of willpower, but a physiological response under stress. Elevated cortisol levels lead to "stress gain", and blind self blame will only exacerbate the problem. The correct sequence is: first reduce stress, then lose weight; Sleep well first, then eat well. When cortisol levels return to normal, the body will naturally lose weight easily. (New Society)