As you get older, your body naturally starts to deposit more fat around your middle. Men physically have more fat cells in their abdomens, so their bodies prefer to store extra pounds there. For women, declining estrogen levels in midlife signal fat to start accumulating around the waist as well. Having some fat inside your abdomen is normal, and in fact, it is your body’s main source of energy when you face fight-or-flight stress. But long-term—or chronic—stress continually floods your body with high levels of the stress hormone cortisol. That causes you to gain too much belly fat, which in turn raises your risk of cardiovascular disease, high blood pressure, high cholesterol, diabetes, and even cancer. The kicker? Weight gain that results from stress is stubborn and will resist your best efforts at eating healthfully and exercising. To lose your stress fat, especially after age forty, try these tips to become more resilient and put a stop to stress eating.
Stress can affect your eating habits in several ways. For some people, both positive and negative stress—whether it’s an important work deadline, planning your child’s wedding, a chronic health condition, or caring for aging parents—can trigger overeating. Food acts as both a comfort and a distraction. For others, responsibilities can get so overwhelming that they go for too long without eating, and then grab anything they can get their hands on. In both situations, cortisol is at work. In 2009, researchers at the University of Michigan found that higher levels of cortisol prompted people to take in more calories and food overall. A 2007 study in the journal Nutrition noted that chronic stress makes you more likely to reach for sugary, fatty foods, possibly because they provide more energy (in the form of calories) to deal with anxiety-inducing events. Sweet, rich foods also activate a release of feel-good chemicals called endorphins that act almost like a drug in your system to calm the stress response and improve mood.
But breaking out the brownies can backfire—refined carbs cause a rapid spike and fall in blood sugar, wreaking havoc with insulin levels as they try to restore balance, triggering further cravings, and promoting fat storage in your abdomen. With this chain reaction in place, it’s no surprise that stress can make you pile on pounds. Unfortunately, the diet and exercise regimen that worked in your youth won’t be as effective to help you lose weight as you age: You now have to add in a stress management component.
Even with the cortisol connection and metabolic changes working against you, however, an after-forty expanding waistline is not inevitable. Even minor tweaks to tame tension can make a big difference. For example, if you eat for comfort, stop stressed-out snacking by creating a list of nonfood, feel-better treats you can turn to in the face of anxiety, such as buying fresh flowers or getting a massage. Boost your mood by putting down the doughnut and lacing up your sneakers to raise your endorphin levels. Exercise attacks stress fat on both fronts: Not only does it burn calories, but also it’s a surefire stress reliever. Research shows that even a ten-minute walk can improve your outlook and help you regain perspective.
Taking the initiative to address your stressors is also helpful, since much of our stress comes from feeling like things are out of our control. This can be especially true in mid- and later life, as family relationships and work life veer off into uncharted territory. Try identifying the specific stressor in a situation and picking a response that directly counters it. Navigating a newly empty nest? Tackle loneliness by blocking out time to connect with friends, current or former coworkers, or a neighbor you’ve been meaning to introduce yourself to. Dealing with a sticky family situation? If you’re feeling helpless, ask trusted friends for advice and a sense of solidarity. Planning for retirement got you on edge? If you’re concerned about money, make an appointment with a financial advisor to take stock of what you have and set up a budget.