Over 50? How Stress Impacts Weight Loss

If you’ve ever tried to lose weight while juggling work deadlines, family responsibilities, or the rollercoaster of midlife changes, you’ll know how frustrating it can feel. You’re eating “right” most of the time, moving your body when you can, yet the scales barely budge - or worse, they creep upwards.

It’s not just in your head. Stress plays a powerful role in weight loss, often making it harder to achieve your goals. But here’s the good news: by understanding how stress impacts your body and learning practical ways to break the cycle, you can put yourself back in the driver’s seat.

The Stress–Weight Connection - How Stress Impacts Weight Loss

When you’re stressed, your body produces more of the hormone cortisol. In small bursts, cortisol is helpful as it gives you energy to respond to challenges. But when stress becomes constant, cortisol stays elevated, which can affect weight in several ways:

• Increased cravings: Cortisol ramps up appetite, especially for quick-energy foods like sugar and refined carbs.

• Fat storage: Higher cortisol levels encourage fat storage around the belly, where it’s harder to shift.

• Slower metabolism: Chronic stress can signal the body to conserve energy, meaning you burn fewer calories at rest.

• Disrupted sleep: Stress often interferes with sleep, and poor sleep makes it harder to regulate hunger and energy the next day.

In short: stress doesn’t just make you feel heavier - it can make your body physically resist weight loss.

Why Willpower Isn’t the Answer

Many women I work with believe they simply need more discipline. They blame themselves for “falling off the wagon” when in reality, it’s stress, not lack of willpower, that’s driving those late-night biscuit raids or skipped workouts.

Think of it this way: if your mind and body are stuck in survival mode, it’s unrealistic to expect them to focus on long-term goals like weight loss. What you need isn’t more restriction or harsher rules, but strategies to calm your system and support your body in a healthier way.

Breaking the Stress–Weight Cycle

Here are some practical (and realistic!) ways you can support both your body and your mindset:

Prioritise Restorative Sleep

Sleep is one of the most underrated tools for weight management. When you’re well-rested, your body regulates appetite hormones more effectively, you crave less sugar, and you have more energy to move.

• Try winding down with a screen-free hour before bed.

• Create a calming bedtime routine: a warm bath, a book, or gentle stretches.

• Aim for consistency, going to bed and waking up at the same time each day can make a huge difference.

Move to Relieve, Not Punish

Exercise isn’t just about burning calories; it’s one of the best stress relievers out there. But if you view it as punishment for eating, it only adds more pressure.

• Focus on movement you enjoy: walking outdoors, dancing in your kitchen, yoga, or swimming.

• Listen to your body. On stressful days, a gentle stretch may be more beneficial than a high-intensity workout.

• Think of movement as self-care, not a chore.

Nourish, Don’t Deprive

Restrictive diets can backfire when you’re stressed, leading to guilt and binge–restrict cycles. Instead, aim to fuel your body with foods that support energy and mood.

• Balance your meals with protein, healthy fats, and fibre-rich carbs.

• Keep nourishing snacks on hand to avoid grabbing ultra-processed options when stress hits.

• Notice how certain foods make you feel - not just physically, but emotionally.

Take a read of The Best Foods to Support You Through Menopause.

Calm Your Nervous System Daily

Even 5-10 minutes a day of intentional stress relief can help break the cycle. Try:

• Deep breathing exercises.

• Journaling or gratitude practice.

• Guided meditation apps.

• Spending time in nature.

Consistency matters more than length. A few minutes every day is better than waiting until you have an hour (which rarely comes).

Reframe Your Mindset

So much of weight loss is about mindset. Stress can trigger negative self-talk such as “I’ll never lose weight” or “I’ve blown it again” which only fuels more stress. Instead:

• Practice self-compassion. Talk to yourself the way you would to a friend.

• Celebrate small wins, like drinking more water or taking a walk.

• Remind yourself that progress isn’t linear. Setbacks are part of the process, not proof you’ve failed.

The Role of Self-Care in Lasting Change

One of the biggest shifts I encourage women to make is seeing self-care not as indulgence, but as a strategy! By caring for your mind and body, you create the conditions where weight loss can naturally happen.

Imagine this: instead of forcing yourself into punishing routines, you choose habits that make you feel calmer, more energised, and more resilient. Over time, those habits reduce stress, balance hormones, and support your weight-loss goals.

Read more about Self Care.

Last, but not least

Stress may be an unavoidable part of life, but staying stuck in the stress-weight cycle doesn’t have to be. By focusing on sleep, joyful movement, nourishing food, daily stress relief, and mindset shifts, you can take back control and create lasting change.

Remember, weight loss isn’t just about calories, it’s about creating balance in your life. When you support your body with compassion and self-care, the results often follow naturally.

If you’re ready to break free from stress and create healthier habits that actually stick, I’d love to support you. Together, we can focus on nutrition, movement, mindset, and self-care, so you can feel like yourself again in midlife and beyond.