For years, I couldn’t understand why the scales refused to budge.
I was eating well. I was exercising consistently. I knew what I should be doing, yet the weight around my middle simply wouldn’t shift.
Then I took a good, honest look at my life.
I realised I wasn’t just busy – I was living in a constant state of stress.
Like many women, I wear a lot of hats. I work long hours, naturally take on too much, I’m a worrier, a perfectionist, and if I’m being completely honest, I’m also a procrastinator! That combination isn’t always the healthiest.
The more overwhelmed I became, the more stressed I felt, and the more my body remained in a constant state of “fight or flight.”
As a health and wellness coach, I understand the science behind stress. But like many of my clients, I’ve learnt that knowing what to do and actually living it are two very different things.
What I discovered changed the way I looked at weight loss forever.
Understanding Cortisol – Your Stress Hormone
Cortisol is often referred to as our stress hormone, but it’s actually an essential hormone that helps keep us alive.
Produced by the adrenal glands, cortisol helps regulate blood pressure, supports immune function, balances blood sugar and gives us the energy we need to respond to challenging situations.
In short bursts, cortisol is incredibly beneficial. It’s part of our body’s natural “fight or flight” response that protects us when we’re under pressure.
The challenge arises when stress becomes our normal.
When cortisol remains elevated day after day, it can make losing weight much more difficult – particularly around the abdomen.
How Chronic Stress Affects Your Body
Long-term stress doesn’t just affect how you feel emotionally – it creates real physiological changes throughout the body.
Persistently elevated cortisol can:
- Encourage your body to store more fat around your middle.
- Increase cravings, particularly for sugary and refined carbohydrate-rich foods.
- Break down muscle tissue, slowing your metabolism.
- Raise blood pressure.
- Negatively affect cholesterol levels.
- Reduce bone density over time.
- Leave you feeling exhausted, yet unable to fully relax.
Sound familiar?
Stress isn’t always emotional.
Poor sleep, over-exercising, skipping meals, chronic illness, long work hours and constantly rushing from one commitment to the next all place stress on the body.
Sometimes we’re so accustomed to living this way that we don’t even recognise how much stress we’re carrying.
We’re All Different
One thing I find fascinating is that we don’t all respond to stress in the same way.
Research shows that some people naturally produce much higher levels of cortisol than others when faced with the exact same situation.
Those with a stronger cortisol response are often more likely to crave comfort foods – particularly foods high in sugar and refined carbohydrates.
This is why weight loss isn’t simply about willpower.
Sometimes it’s your body’s natural biological response to prolonged stress.
Understanding this can be incredibly freeing.
Instead of blaming yourself, you can begin supporting your body in the way it truly needs.
What Has Helped Me
I’m still very much a work in progress.
I’ve learnt that managing stress is just as important as eating nutritious food and exercising regularly.
Some of the practices that have made the biggest difference for me include:
- Prioritising quality sleep.
- Walking outdoors most days.
- Enjoying Reformer Pilates and strength training without pushing my body too hard.
- Practising deep breathing whenever I notice myself feeling overwhelmed.
- Spending quality time with family and friends.
- Learning to say “no” more often.
- Accepting that everything doesn’t need to be perfect.
None of these strategies are revolutionary.
But together, they have helped me feel calmer, more balanced and far more connected to what my body actually needs.
One Simple Technique You Can Try Today
One of the easiest ways to calm your nervous system is through slow belly breathing.
Take a slow breath in through your nose, allowing your abdomen to gently expand.
Then slowly breathe out through your nose, letting your abdomen soften as the air leaves your body.
Continue for just two to five minutes, focusing only on your breathing.
It may seem simple, but this gentle practice sends a powerful message to your nervous system that you’re safe.
As your body shifts from “fight or flight” into “rest and restore,” cortisol levels begin to settle, your mind becomes clearer and your body can begin functioning the way it was designed to.
If You’re Doing Everything Right…
If you’re eating nutritious foods, exercising regularly and still struggling to lose weight – particularly around your waist – please don’t assume you’re failing.
Instead, ask yourself one simple question:
How Stressed Am I Really?
Sometimes the missing piece isn’t another diet. It isn’t another workout. Sometimes your body is simply asking you to slow down.
True health is about so much more than calories in versus calories out.
It’s about supporting your hormones, calming your nervous system, prioritising quality sleep, nourishing your body and treating yourself with compassion.
When we begin caring for the whole person – not just chasing a number on the scales – that’s when lasting change becomes possible.
Ready to Support Your Body, Not Fight Against It?
If stress, hormonal changes or stubborn weight gain have left you feeling frustrated, you don’t have to navigate it alone.
Through my one-on-one coaching and wellness programs, I help women understand what their bodies are really asking for and create realistic, sustainable habits that support lasting health – not quick fixes.
If you’re ready to feel more energised, reduce stress and work with your body rather than against it, I’d love to support you.
Your wellbeing deserves support,
this winter and every season beyond
Book a free discovery call with me today and let’s create a personalised plan that helps you feel healthier, stronger and more confident – inside and out.
Adriana D'Agostino 