Vidya Malavade says cortisol ‘will not let you lose weight’, suggests measures that do; expert verifies

In the post, she also shared the measures she has adopted. “Sometimes when I have had a really heavy workout and I feel that my cortisol has risen or there is just too much happening, and I cannot focus or I am anxious about things, I start humming. I am just humming throughout the day. Just anything. It doesn’t even have to make sense. Energising yet calming,” said the Chak de India! actor.

The other measure is that she has started keeping her phone “phone forever on silent”. “We feel that everything needs to be responded to right away. You don’t need to.”

She also informed us that she practices Bhramari before going to sleep. “Of course, there are many ways other than these three, like tuning into nature .. Dhyaan /meditation, Pranayam/ breath work, chanting, Naadanusandana, etc, but the three mentioned in the video are the easiest that anybody and everyone can do anywhere…”

Taking a cue from her candid confession, let’s understand the role of cortisol and how such measures help.

When stress levels stay high, the body remains in “fight-or-flight” mode. “That state pushes cortisol up, and elevated cortisol encourages inflammation, poor insulin sensitivity, and fat storage around the waist. You may be exercising and eating well, but if the nervous system never gets to relax, fat loss slows down,” said Dr Richa Bharadwaj, consultant, obstetrics and gynaecology, Wockhardt Hospitals, Mumbai Central.

The expert stressed that in women, chronic stress can disrupt menstrual cycles, contribute to symptoms similar to PCOS, increase cravings, trigger emotional eating, and encourage visceral fat. “During postpartum or mid-life hormonal shifts, cortisol can make weight changes feel even more frustrating,” said Dr Bharadwaj.

People say constant phone use increases stress. Is that true, or just social media fear-mongering?

According to Dr Bharadwaj, it’s more real than we think. “Every ping or notification acts like a mini alarm for the brain. The stress system fires, cortisol rises, and the body stays alert. With our phones always in hand, that alert mode barely switches off. It affects sleep, appetite, cravings and metabolism too,” said Dr Bharadwaj.

Here’s what you should consider (Photo: Getty Images/Thinkstock)

What helps?

Dr Bharadwaj noted that you don’t need fancy gadgets or wellness retreats.

Try:

Digital boundaries – Silent mode for non-urgent notifications. A screen-free hour before bed. The nervous system sighs in relief.

Micro breathing breaks – Just 60–90 seconds of slow breathing three times a day. It signals the body to switch from “stress mode” to “repair mode”.

Prioritised sleep – A calming bedtime ritual, dim lights, and consistent sleep timing can beautifully reset cortisol rhythms.

 

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A post shared by Vidya S Malavade (@vidyamalavade)

Not just burn calories, but also ‘balance hormones’

Exactly, stressed Dr Bharadwaj. “Your body isn’t a machine you can bully into losing fat. When you care for your nervous system through rest, better sleep, breathing pauses, and fewer stress triggers, your workouts and healthy eating finally have a chance to show results. Belly fat becomes much easier to shift when cortisol isn’t running the show,” said Dr Bharadwaj.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.