How to Lose Belly Fat Holistically After Age 49

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Losing weight can become more difficult as you age, especially in trouble areas such as the belly. This is due to changes in body chemistry, lifestyle and physical abilities. While there are no spot-reduction techniques to lose weight only in your belly, there are things you can do holistically -- meaning things that impact your whole body -- to cut the extra bulk. Eating a healthy diet that reduces calories and fat intake while regularly engaging in cardio exercise can help your entire body burn unwanted fat and keep it off in the future.

Low-Fat Diet

  • Eat a diet that is low in saturated fat and moderate in monosaturated and polysaturated fats. Choose lean sources of protein such as fish and chicken. Focus on eating more plant-based foods that will leave you full without all of the calories.

  • Moderate your portions by putting less food on your plate or saving some of the food you order at a restaurant for a later meal. Skip or limit extra dips, dressings and mayonnaise to cut down on the calories you eat each meal.

  • Refrain from snacking out of boredom or emotion; only eat when you are hungry. Plan your meals so that you eat your last meal at least two hours before you go to sleep, since your metabolism changes at night; your body will store more fat if you eat right before bedtime.

Cardio to Burn Belly Fat

  • Stretch and warm up before you begin exercising. Begin slowly and allow your body to acclimate to the warm-up before you pick up the pace.

  • Engage in 10 to 30 minutes of moderate cardio/aerobic exercise at least three times a week, depending on your fitness level and health. Exercise for a longer period of time or do more vigorous exercises as your fitness improves to lose more weight, if your health permits. Engage in exercises such as brisk walking, jogging, swimming and dancing to increase aerobic activity. Choose exercises that you enjoy so you will stick with your workout routine.

  • Drink plenty of water while exercising to avoid overheating or becoming dehydrated. Wear comfortable clothing and supportive footwear while you exercise.

Tips & Warnings

  • Consult with your doctor before changing your diet or beginning any new exercise routine. Work out with a partner or have someone assist you with your exercise routine if exercising is difficult for you. The Mayo Clinic recommends doing at least 150 minutes of moderate physical activity or 75 minutes of vigorous aerobic activity spread throughout the week to maintain weight; exercising up to 300 minutes a week will help you lose weight.
  • Listen to your body and stop exercising if becomes painful or if you feel too weak to continue.

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