• How does stress interfere with fat loss?

    By The W10 Team

    There is nothing more frustrating than being consistent with your nutrition and training yet not seeing the results that you had hoped for.

    One factor that is often overlooked in the process of getting in shape is stress and the effect it can have on our bodies. We are all aware of how stress can harm us mentally but let's look at some of the physical effects.


    Cortisol is a hormone released in the adrenal cortex in response to stress and also correlating with circadian rhythms.

    Cortisol helps us cope with stress by shutting down unnecessary functions like our reproduction and immune systems to help our body send all its energy to deal with the stress at hand.

    This is meant to be a very short process however with modern living (especially in London) we are constantly in a semi stressed fight or flight state.

    How does this interfere with fat loss?

    Chronically elevated cortisol can lead to to an increase in blood glucose levels...this is great if you need to run away from danger like a bear attacking you but during a normal day this could lead to carbohydrates you eat getting unnecessarily shuttled to your fat cells.

    Cortisol elevated for a long period of time can also break down muscle proteins needed for the formation and maintenance of lean muscle tissue.

    Sleep and immune systems can also be hit. If sleep is poor and you keep getting sick then you won't be able to be getting quality workouts in, you may make emotional food choices (Cake for me!) and all this will lead to more emotional stress fuelling a viscous circle.

    So how do we control this?

    1. Meditation

    Now I'm not hippy but taking 30 minutes to switch your phone, email and TV off and to just sit and concentrate on breathing can massively reduce daily stress. Think about all the things you're thankful for when you do this.

    2. Sleep

    Try and get a routine of going to sleep at the same time every night. Keep your room as dark as possible, minimise electrical items in the room and avoid drinking alcohol before bed.

    3. Training

    Not every workout needs to kill you. If you are feeling low on energy tell your coach so they can adjust to this or take an extra days rest.
    4. Nutrition 

    Keep a food diary and note down if you are making food choices on emotional impulse. Make sure you eat a balance of protein, carbohydrates, fats and greens.

    5. Holidays

    Plan at least 2 holidays a year. This will give you something positive in your diary to look forward to and you will be able to relax completely and be more productive when you return.

    If you enjoyed this article you may find this interesting too on how you can improve sleep for better results http://www.w10performancegym.com/2016/01/improve-sleep-for-better-results-2/

    As always, please give us a shout if you have any questions.

You Might Also Like

Quick Browse
    • Hydration how much water should I drink

      Water: How much should you drink a day?


      A bit like nutrition, we’ve heard it all before when it comes to the importance of hydration, but it keeps being highlighted for very good reason – hydration is key for all of us (and sometimes it's good to be reminded of this) Hydration plays a pivotal role in both fat loss and muscle gain,

      Read More
    • 6 common ways to get injured in the gym

      Six Most Common Causes Of Gym Injuries


      Unless you subscribe to the fantasyland of diet pills and six pack shortcuts, then consistency, enjoyment and effectiveness are going to be the three pillars your exercise programme needs for it to be successful. Injury however, is a sure fire way to screw up all three of these in one foul swoop. It doesn't have

      Read More
    • Health and fitness magazine feature strong in 6 moves

      Strong in 6 moves | Health And Fitness Magazine Feature


      In the first of a new series of workouts from top PT's, trainer Amy Darch offers a time-saving, total-body workout Do you seem to spend hours in the gym and still not see the benefits? You need to take your workout back to basics with a more targeted approach. Enter Amy Darch, trainer at London’s

      Read More
    • Is W10 the right gym for you

      Is W10 the right gym for you?


      We often get asked why W10 is different to other gyms. Our intention is not to blow our own trumpet here or to rubbish other gyms, that’s not how we roll, but we do want to offer a little insight in to what we do. You can decide for yourself if it sounds “different” to

      Read More
    • W10 Ibiza training camp

      W10 5-day fitness retreat in Ibiza


      Thank you to everyone who came along to our 5-day fitness retreat in Ibiza last month, what an amazing trip with a great bunch of people.   This was our last "adventure club" of the year but if you missed out this time, don't worry, there will be many more...such as our Mount Kilimanjaro adventure

      Read More
    • Getting your first dead hang chin up

      Why you should aim to get your first strict chin up


        There are many benefits of chin ups (done properly). We could go on about the importance of this exercise all day, but we’re going to give you the top 5 benefits and also a few tips on how to progress up to them. Working towards getting your first strict, dead hang chin up is

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428