Why is it so hard to shift belly fat?

As we embrace mid life, many of us notice changes in our bodies—especially around the

waist. Both Menopause in women and hormonal shifts in men can bring changes in

metabolism, fat distribution, and appetite. Adding chronic stress into the mix can result in an

accumulation of hard to shift belly fat. Cortisol, the so called “stress hormone” has been

found to be a major contributor to this.

Quick science lesson - Cortisol evolved to give us quick bursts of energy in emergencies,

raising blood sugar and releasing fatty acids. That was useful for our ancestors fleeing

danger, but in today’s world, stress usually comes from work pressures, family demands,

deadlines, or sleepless nights. When cortisol stays elevated, it signals the body to store fat,

particularly around the abdomen. It also increases cravings for sugary, fatty, or processed

snacks and can disturb sleep, which further affects metabolism. For men, stress may trigger

late-night snacking or increased alcohol consumption. For women, menopause-related

hormonal changes (the decline in both oestrogen and progesterone levels) can increase belly fat, cravings, and disrupt sleep. Daily alcohol consumption also adds extra calories and raises cortisol levels, making it even harder to shift weight. Over time, this can lead to insulin

resistance, a slower metabolism and make fat loss feel even more challenging.

The good news is that there are practical, manageable ways to fight back. You know

what I am going to say! Walking and gentle exercise along with strength training, pilates, yoga, meditation (if it’s your thing), and deep breathing can all help lower cortisol levels. Slowing down at meals (eating slowly, chewing well and being mindful of what is on your plate) and focusing on balanced nutrition with good ratios of protein, fibre, and healthy fats, plus moderating alcohol intake will help stabilise blood sugar levels. This is turn will help curb

stress-driven cravings. Prioritising deep restorative sleep is also key as better sleep supports

both hormone balance and weight management.

I go on and on about how managing stress isn’t just about feeling calmer—it is one of the

most imporatant things you can do in order to support your metabolism, curb belly fat, and

feel in control of your body again.

Whether you’re navigating menopause or the hormonal changes that come with mid-life for men, small, consistent lifestyle habits can make a significant difference in how you look and feel and I would love to help achieve your this and your health goals.