Lose your stress fat: blame your belly in part on stress. Then do something about it with this calming, slimming advice - How to Eat Right

STRESS MAY BE THE CAUSE OF that extra weight around your middle. Your body produces many hormones in response to stress. But one in particular, cortisol, will send you searching desperately for ice cream or other high-calorie foods to replenish the energy your body believes it spent handling the stressful event. This system worked well for our ancestors, who expended lots of energy evading physical threats and needed extra calories to replace those they spent. But modern stressors don't usually involve charging across a savanna, so we end up taking in more calories than we burn.

In addition, chronic stress tells your body to keep churning out cortisol, causing you to continually reach for sugar- and fat-laden foods. And cortisol signals your body to store fat--particularly at your middle--so you have a reserve for the next panic-worthy situation. This cortisol cue can make you pack on the pounds even if you have a stellar diet. These fat cells settle deep inside your abdomen, increasing your risk of heart disease, diabetes, and cancer. To determine if you eat in response to stress, take our quiz at right. The good news is that stress-induced pounds will melt away with a few tweaks to your diet, exercise, and stress-management tools.

Fuel Your Body Right

Forget counting calories. In fact, research shows that women who think about limiting what they will eat actually produce more cortisol than women who don't obsess about dieting. Don't make eating into a stressful experience--instead, focus on supplying your body with what it needs to perform well.

Choose Whole Foods. Eating refined carbohydrates sets off a chain reaction that leads to the release of more cortisol. It starts with the carbs rapidly elevating and then decreasing your blood sugar, wreaking havoc with your insulin levels as they try to restore balance, and triggering cravings. The guilt that may follow eating sweets adds mental stress to the equation, which again increases cortisol. Although no food will magically quell cortisol, experts say that unprocessed foods (like whole-grain bread and fresh vegetables) are the least likely to stimulate cortisol. Whole foods contain fiber and nutrients that help keep your blood sugar levels steady; make them the mainstay of your diet.

Emphasize Protein. Very high-carb diets that don't include enough protein, fat, and fiber will make your body crank out even more cortisol. Eating protein slows down the absorption of carbohydrates, keeping sugar levels in check. Plus, evening out your blood sugar prevents that exhausting spike and crash that comes with eating sweets. If you exercise regularly you can safely consume up to 1 g of protein for every pound of body weight, according to Shawn Talbott, Ph.D., a Salt Lake City-based nutrition expert and author of The Cortisol Connection (Hunter House, 2002). Include a serving of lean protein like chicken, fish, or soy with every meal and snack.

Don't Shy Away from Fat. Including a bit of fat in your meals and snacks will also help slow carbohydrate digestion, keeping your blood sugar steady and making you feel full. Choose unsaturated fats like those in olive oil, nuts, and avocados.

Plan Ahead. Rushing between activities and delaying meals may leave you ravenous and reaching for processed, sugary foods as a quick fix, says Pamela Peeke, M.D., M.P.H., a nutrition expert in Bethesda, Md., and author of Fight Fat After Forty (Penguin, 2001). To combat this problem, carry healthy snacks to tide you over until you can eat a sensible meal. Peeke packs a homemade trail mix of almonds, walnuts, raisins, dried cranberries, and natural cinnamon granola.

Exercise Smarter

Exercise is one of the most effective ways to manage stress. Here's what to do.

Boost Your Mood. Every time you move, your body secretes beta endorphins, brain chemicals that calm you down and regulate your stress hormones. Performing moderate activity like swimming, walking, or yoga for 30 minutes a day on most days of the week can reduce cortisol and improve your overall stress resilience. "Yoga is terrific," Talbott says. Not only do you get the physical benefits of a workout, but the breathing techniques you learn will help you tame tension outside the studio.

Do Damage Control. Even just 10 minutes of moderate exercise can make a world of difference in how you feel. The next time you want to pull your hair out, instead of reaching for a cookie, take a quick walk around the block. You may not solve all your problems during that time, but you'll feel better able to cope with them.

Get Pumped. Incorporate resistance training into your workouts for extra cortisol control. Plus, building muscle will rev your metabolism, which will help you slim down faster. For the best results, lift weights for 30 minutes at least twice a week, taking a day off in between to let your muscles recover.

Use These Proven Stress Busters

Try these tips to lower your stress level and, in turn, curb cortisol.

Sidestep Stress When You Can. Stay serene by avoiding anxiety-inducing situations as much as possible. This is often easier said than done, but any step you can take will help. For example, if you know that traffic is a big stressor for you, take roads that don't have a lot of traffic or travel before or after rush hour.