Recommended diet/foods for those that carry weight in mid-section

I'm 5'1-1201lbs and would ideally like to lose another 5-10 pounds. I am doing pretty good in the exercise dept. (4-5 times a week of cardio and or strength training for 60 minutes total per session) but I can't seem to get rid of the weight I carry in my mid-section. It's not a "gut" thing, it's literally "around" my mid-section -lower back, ribs, lower abs. It's like an extra 2 inches that seems to have gotten "thicker" over the past month.  I'm 41 years old and am wondering if it could be an age thing too?

It could be age, but don't use that as an excuse, because you're not doomed to a life sentance of midsection fat just because you're 41! It may be easier for you to gain in that particular area, but you can still lose it.

The body will store fat around the midsection for immediate use when it perceives stress. Therefore, I would reccomend yoga. It's a great exercise form that balances you and gets your head in the right place, which is probably the best thing for your midsection.

Now, at this point in your life, more than ever, it's important to find ways to cope and handle stress. Midsection fat is one of the most dangerous kinds, as it's placement not only makes it the most convenient for energy usage, but also makes it close to all your vital organs, particularly your heart.

Thanks Shakti! I would like to read more on the "stress" factor-do you know of any good material or books I should read? I can definitely say that when I was doing a group yoga class, I felt good and I felt smaller (if that makes sense) however didn't realize how good it was at the time. I only did once a week for about 6 weeks and found it hard to get into some of the positions (sometimes I swear I'm going to twist my spine/back and I won't be able to get back! lol) Are there any other exercises or activities you could suggest?

Well, all I can really say is keep in mind the fact that it is CHRONIC stress that causes midsection fat storage, not ACUTE stress. Acute stress can actually be a little healthy now and then. Chronic stress is very damaging, and has even been linked to various diseases.

One of the best strategies for chronic stress reduction is to realize that it is your PERCEPTION of stress that creates the stress. Things don't have to be stressful, you just have to prioritize.

Example: When I was working as a waitress, we'd get really busy. My heart would be pounding and I'd be struggling to stay on top of things...I'd really spin myself out.

I'd always do this to calm myself down:

First off, 5 deep breaths is clinically proven to immediately lower blood pressure. Keeping that in mind, I'd take 5 deep breaths, and ask myself: If I were to walk out of this restaurant right now, and just leave everyone and everything behind, what would happen?

No one would die.

People may be a little upset because their food would take longer than usual, but it's just food, for christ's sake...I'm not saving lives, here.

I am simply doing the best I can with what I have.

Taking 'time outs' like that really helps to ease overall stress because sometimes, we perceive things to be more important than they really are.

Yes, there is a very good book by Pamela Peeke, M.D. called Fight Fat after Forty that supports shakti's comments. I only wish I had read it at your age instead of recently. I think she writes well and very much understands the special needs of 40+ women. Let me know what you think if youy read it.

BTW, congrats on your dedication to exercise. That is absolutely key.

Robbie615, that book sounds like something I'd be interested in, since I'll be turning 40 this summer. And I'm having trouble with carrying fat around my mid-section as well. And I'm concerned about stress too...

I'm going to have to look for it at my local book store!

I am so relieved to know I'm not alone in this battle.  You guys have given me some wonderful suggestions and I can't wait to pick up that book!  I will certainly let you know my thoughts when I'm done.  In the meantime, I welcome whatever other suggestions or information you may have that you think will benefit myself and the other individuals who are also struggling.