cortisol or other hormones

[paulsweightloss]

I was looking for some input from anyone who may know more than me.

I'm new to forum but not new to weight control/loss.

I'm 36/male.

About 5'10 and weighing exactly 180lb at the moment.

I'm trying to lose about 5-7% bodyfat just to tone up a little. I have been at it for a good 3 months. I too noticed about 2 lbs a week coming off in the beginning, the past 5 weeks have been pretty rough. I'm doing p90x3, which is kicking my butt. I know for a fact I'm adding muscle, but I seriously doubt it is anything that would show up on the scale. However- my main problem is weight loss has slowed.

I am now about to start dieting more aggressively since just working out isn't cutting it anymore.

I have a question about cortisol and other hormones that seem to draw some controversay. I read more calories burned than consumed causes weight loss, but I think it is more complicated than that. much more. For example if you cut too many calories out, your body does decrease your metabolism and or releases more hormones that help you stay alive, by conserving energy/fat

so it really comes down to how you eat and when you eat and how much, all 3 matter. Can someone give me some dos and donts to maximize my metabolism?

I am not eating after 7pm right now, go to sleep at 11pm.

I just cut back milk. I usually consume 2-3 cups of milk a morning with my coffee - swithced to almond silk milk, which only has 30 cal per servings.
I'm cutting back carbs and sugars. Sticking to lean er meats, and

I think I'm goint to aim for 1800 cals a day.

Keep in mind this is very hard for me right now, I'm handling it, but its not easy.

Last check I was 180 with 16% body fat. I'm trying to get under 10%. I'd like to get there within 3 months.

 

[AthalaRanger]

Your TDEE (aka metabolism) will slow down during a cut, but the amount it decreases via hormonal factors is very little. The biggest drop ever measured was 15 %, and this was on males that were about 5 % body fat. It will also slow down simply because you weight less, but the factor hormones play is not that big.

Now, hormones such as cortisol can make you retain water and mask fat loss. Dieting harder and exercise more both will raise cortisol, which is gonna help you lose weight faster, but you will not 'see' it because you are retaining water.

You could try the following if you think you are retaining water; for 1 day, raise the carbs and keep the fat intake as low as possible (eat the same calories, just change the macros), drink plenty of water (4 - 5 liters) and drink the juice of 3 -4 lemons that night before you go to bed.

I should mention that I have not tried this myself (yet), but, in theory, that should help you see a drop if you are retaining water.

And that's about it. As I said, dieting and exercising harder is gonna raise your cortisol. You will lose weight at a faster rate, but will not 'see' it.

As for helping your fat loss, look for ways to increase your NEAT (Non-exercise induced thermogenesis). Doing little things that you wouldn't consider exercise but require you to move do add up and can contribute to a few hundred calories per day.