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An enzyme called lipoprotein lipase that is found in fat cells is more activated as a result of excessive cortisol exposure. This enzyme instructs cells to store more fat, which explains why persistent stress can occasionally increase belly, face, and chest fat. As a result of increased lipoprotein lipase activity and resultant fat storage, high cortisol levels can also make it simpler for fat tissue to renew cortisol within the fat tissue itself. There is some evidence that overtraining has an impact on the HPA axis, a set of glands responsible for producing the stress hormone cortisol. But a lot of this research demonstrates that during a time of overtraining, cortisol's reaction to stress diminishes. My own research has shown that a brief period of time (11 days) of intense exercise reduces the cortisol response to a high-intensity, 30-minute cycle exercise stress test. This suggests that during periods of overtraining cortisol concentrations in our blood may actually decrease in response to a stressful event, such as exercise. This may be a protective mechanism for the body when it is repeatedly exposed to increased cortisol levels, according to findings from other studies as well. In other words, it's unlikely that an extended period of overtraining can promote fat storage and weight gain.
Even if you exercise frequently, it can be difficult to predict your potential risk of overtraining. Due to their rigorous training requirements, elite athletes are more likely to undergo overtraining, with studies revealing that between 30 and 60 percent of athletes do so. But there is little research that particularly examines how frequently the ordinary person encounters overtraining. So why might people, who exercise frequently, still reach a weight loss plateau? Despite the fact that the hormone cortisol has been related to weight gain, the average individual who exercises a few times per week is unlikely to stress their body sufficiently to create the kind of severe and continuous cortisol increase required to do this. There are a variety of reasons why someone might be hitting a weight loss plateau—or even gaining weight—despite going to the gym several times per week or even every day. If you've already lost some weight but notice that your progress has stalled, it might be worthwhile to determine whether you now require fewer calories. Other potential causes include poor diet, not being in a calorie deficit, and even overestimating the number of calories you're burning in the gym. You may be able to burn more calories without putting too much stress on your body by including a little extra mild exercise each day, such a walk during lunch. Although it's doubtful that overtraining is keeping the ordinary person from losing weight, it's still crucial to plan rest days into your exercise regimen to prevent tiredness and let your muscles heal.
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