How does stress affect fat burning?
Written by
Leilani Ibeh
Reviewed by
Prof. William Dalton, Ph.D.Some hormonal pathways in the body directly alter fat-burning mechanisms that are activated in chronic stress. Chronic stress will keep your body producing high levels of cortisol that direct the metabolism to preserve energy and store fat, especially in abdominal fat. Storing fat is a metabolic process that reduces the body's use of fat for energy.
Hormonal Pathways
- Cortisol activates lipoprotein lipase increasing fat storage
- Reduces adiponectin impairing fat breakdown efficiency
- Elevates insulin resistance in muscle tissue
- Suppresses thyroid hormone production slowing metabolism
Metabolic Consequences
- 5-8% reduction in calorie-burning capacity
- Increased conversion of calories to visceral fat
- Disrupted nutrient partitioning favoring storage
- Reduced mitochondrial efficiency in energy production
Counteractive Practices
- 4-7-8 breathing lowers cortisol within minutes
- Daily nature exposure reduces stress biomarkers
- Progressive muscle relaxation techniques
- Scheduled worry time containment strategy
Cortisol primarily targets abdominal fat storage through enzymatic mechanisms. Cortisol increases lipoprotein lipase activity in fat cells, which lowers it in muscle cells. This then redirects calories towards storage (as fat) rather than caloric production (energy). The waist increases of 1-2 inches in phases of high stress in the client are measurable.
Insulin resistance occurs when cortisol makes muscle cells less responsive to insulin. Glucose stays in the bloodstream longer and triggers the transformation of fat. The liver produces more glucose during times of stress. These mechanisms create an energy imbalance, which promotes storage over use.
Thyroid function is significantly reduced by prolonged stress. Cortisol blocks the conversion of T4 to active T3 hormone, which lowers the basal metabolic rate by 8-15%. Body temperature often drops in response to this slowed metabolism.
Utilize daily buffers to enhance metabolic protection against stress. The 4-7-8 breathing technique can reduce cortisol levels in as little as five minutes. Exposure to sunlight in the morning helps to calibrate the circadian rhythm. Schedule periods of digital detox to help prevent spikes in cortisol levels caused by notifications.
Exposure to nature has an incredible restorative effect on metabolic processes. After just 20 minutes in a green space, you will see a significant drop in stress hormone levels. If you add movement to that time (such as walking), the benefits increase exponentially! These beneficial effects can reactivate fat-burning pathways in just a few days.
Read the full article: Boost Metabolism Naturally: 10 Proven Ways
