ירידה במשקל וקורטיזול
הרבה פעמים יצא לכן בטח לשמוע את המילה קורטיזול, גם הרבה פעמים קיבלתן הסברים והם אפילו נשמעו משכנעים, אבל מי הוא באמת הקורטיזול ומה תפקידו?
למה הוא גורם משפיע בתהליך של ירידה במשקל,והאם אנחנו רוצים אותו בצד שלנו או הרחק מאיתנו?
קורטיזול – תזדה!
קורטיזול הוא הורמון לחץ,מה שאומר שהוא מופרש בתגובה לכמעט כל מצב שלנו, פיזי או נפשי,מסיבה זו הוא נקרא הורמון סטרס.
בין היתר הקורטיזול נותן לנו מדד לרמת הסטרס שבה גופנו נמצא וחשוב מכך הוא אחראי על תפקוד של כמעט כל איבר בגופנו.
דרך אגב, עודף או מחסור בהורמון הקורטיזול לא רק ישפיע על הירידה במשקל ,אלא גם יכול להוות המון בעיות בריאותיות ובמצבים קיצוניים אף יכול להוביל למקרי מוות, אני לא מזכיר בכלל את עניין השובע, שבמידה ורצית ליצור משהו כזה . . .
זה הזמן להגיד ביי ביי.
לא סתם הורמון זה הוא אחד ההורמונים המדוברים והמוכרים, יש לו השפעות רבות על תפעול חלקים משמעותיים בגופנו ועל חלקים משמעותיים בהלך הרוח שלנו.
ירידה במשקל וקורטיזול – מה הקשר ביניהם?
יש קשר הדוק בין רמות הקורטזול והדרך בה הגוף מפריש הורמון זה בגוף,לבין תהליך הירידה במשקל שלנו.
במצב של העלאה מתמדת של רמות הקורטיזול בגופנו יש חשש לפגיעה רצינית בתהליך הירידה במשקל שלנו, מהסיבה שבמצב כזה הפוטנציאל להגברת רמות השומן בדם עולה משמעותית.
לרוב דיאטה היא סיבה למתח, בעיקר תהליך דיאטה של נשים, בנוסף לזאת יש גם את האימונים, שגם הם מהווים סיבה לעליית רמות המתח, וככל שהשלב בדיאטה מתקדם יותר,כך גם הגוף שלנו נכנס לסטרס עמוק יותר . . .
מאוד מומלץ כל חודשיים -שלושה לצאת להפסקה של שבוע – עשרה ימים על מנת לתת לגוף מנוחה). יודעת מה זה אומר? מה שאומר שיש עליה מתמדת ברמות הקורטיזול -לא משהו שיתרום לכל תהליך שאת מנסה לעבור בכלל,ולתהליך ההרזיה בפרט.
לכן זו גם אחת הסיבות שאני תמיד אומר שכל אחת ואחת שמתכוונת לעשות דיאטה במקום להיכנס לאורך חיים בריא, זה כאילו שהיא יורה לעצמה ברגל עוד לפני שהתחילה את הריצה. . .
ויודעת מה?
עדיף לרדת חצי קילו – קילו בשבוע למשך תקופה ארוכה, מאשר לרדת קילו וחצי – שניים למשך תקופה קצרה. אורח חיים בריא – נקבע על פי הפעולות שלך!
עדיף לרדת חצי קילו – קילו בשבוע למשך תקופה ארוכה, מאשר לרדת קילו וחצי – שניים למשך תקופה קצרה. אורח חיים בריא – נקבע על פי הפעולות שלך!
למה בסופו של דבר את תעלי במשקל עקב רמות קורטיזול גבוהות ?
למרות שאת עובדת לפי התפריט ועושה אימונים, את בכל זאת לא מצליחה לרדת במשקל, או לפחות לא מצליחה לרדת כמו שהיית מצפה.
מה שהקורטיזול עושה בין היתר . . .
הוא אחראי על צברית הנוזלים, מה שיתן מראה נוזלי ורחוק מלהיות חטוב. המלצה נוספת לתהליך ההרזיה היא לא להגיע לגירעון קלורי גדול מדי, מכיוון שבמצב שכזה הגוף נכנס למצב של סטרס ולא יאפשר הורדה במשקל כהוגן.
מצבים אשר רמות הקורטיזול עולות :
– וויכוחים וריבים
– חשש למקום העבודה
– בעיות בזוגיות
– מחשבות טורדניות למשך זמן
– עצבים
– חובות ובעיות כלכליות
איך ניתן להוריד את רמות הקורטיזול וליצור שובע באופן כמעט מידי?
קודם כל במידה ואת נמצאת יותר מחודשיים בתהליך של ירידה במשקל, ופשוט לא הולך לך,זה הזמן לקחת הפסקה של שבוע – עשרה ימים ולאזן את הגוף(מה שאומר לאכול אותה כמות קלוריות כמו שאנחנו מוציאים) . . .
זה ייתן מנוחה פיזית ובעיקר נפשית.
בנוסף לזאת יש לשבת עם עצמך ולברר מה הם הגורמים אשר אחראיים למצבי הלחץ שלך וגורמים לך למתחים שלא מאפשרים לך לתפקד, בין אם זה בתהליך ההרזיה ובין אם זה בתחומים ספציפים בחיים.
לאחר שתביני איפה שורש הבעיה יהיה ניתן לטפל בה ולהמשיך ולצמוח.
לסיכום:
רמות גבוהות של קורטיזול על בסיס קבע פוגעות בתהליכים רבים בכלל ובתהליך ההרזיה בפרט.
בכדי להמשיך ולרזות יש להבין מה עומד מאחורי המחסום ולטפל בהקדם.
למרות שהגורם המכריעה בירידה במשקל הוא המאזן הקלורי ,יש לייחס חשיבות גבוהה לקורטיזול ולהתייחס אליו בכבוד, אלא אם כן את רוצה להיכנס איתו למלחמה… ותאמיני לי שאת לא.
ג'ניה רומסקי,
המאמן האישי שלך,
לחיי הבטן השטוחה שלך.
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