A holistic diet is naturally low in processed foods that can encourage belly fat.

How to Lose Belly Fat Holistically After Age 49

by Maura Banar

Fat that accumulates around your belly isn't just a problem because you can't wear your favorite pair of jeans. According to Harvard University's online publication "Taking Aim At Belly Fat," belly fat, also known as visceral or abdominal fat, is associated with several preventable health conditions such as cardiovascular disease. After the age of 49, women may have already entered menopause, causing hormonal fluctuations and encouraging the body to store more fat deposits around the midsection. Losing this belly fat can be accomplished by making changes that include a holistic approach. Holistic medicine, explains the American Holistic Medical Association, integrates conventional and alternative medicines, facilitating healing and mind-body balance.

Track your progress, caloric intake, foods eaten and daily physical activity in a journal or, alternatively, a smartphone application. Carry your chosen tracking tool with you and document foods you eat and portion sizes, immediately after eating, to ensure accuracy. Similarly, document your physical activity including the approximate duration and intensity, just after the exercise.

Monitor your thoughts and feelings associated with eating habits and physical activity in a journal. Implement techniques of cognitive-behavioral therapy by identifying patterns of thinking that lead to low motivation, overeating or other barriers to success that you can control. Replace these patterns of thinking with those that support your goals for losing weight.

Perform yoga by taking a class or using a yoga DVD at home. Exercise for approximately 30 minutes five days a week at a pace that initially meets your level of fitness. Increase the pace or intensity, or both, as you become more physically fit. Change the class or DVD you use for exercise frequently to reduce boredom and to address all of the muscles of your body in a variety of ways.

Practice holistic nutrition and incorporate holistic eating into your daily diet. The American Holistic Health Association recommends that you avoid or limit the consumption of foods that are high in sugar, salt and fats. Drink plenty of filtered water and see a holistic professional if you feel more comfortable with guidance for food choices.

Get enough sleep. Keep a sleep journal next to your bed and record the quality of your sleep each time you awaken. Identify your body's internal body clock rhythm and adjust your sleeping patterns to better fit this rhythm. For example, if you find you feel more refreshed when you go to bed a half-hour earlier, change your pattern to adjust accordingly.

Items you will need

  • Journal or notebook
  • Access to yoga class or DVD

About the Author

Maura Banar has been a professional writer since 2001 and is a psychotherapist. Her work has appeared in "Imagination, Cognition and Personality" and "Dreaming: The Journal of the International Association for the Study of Dreams." Banar received her Bachelor of Arts in psychology from Buffalo State College and her Master of Arts in mental health counseling from Medaille College.

Photo Credits

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