Why Your Waist Circumference Matters 100x More Than What You Weigh

Why Your Waist Circumference Matters 100x More Than What You Weigh
May 24, 2017

You may have this weird kind of relationship with your “weight”.

I mean, it doesn’t define you (obviously).

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well… you look at yours and I’ll look at mine).

Waist Circumference (AKA “Belly Fat”)

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple or beer belly shape!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

So as you can see where your fat is stored is more important that how much you weigh.

Am I at risk?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn’t a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

  • Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. A few examples of high-fiber foods are brussel sprouts, broccoli, flax and chia seeds, avocado, apples and blackberries.
  • Add more protein-rich foods to your day. Protein-rich food reduces your appetite and makes you feel fuller longer. It also ensures you have enough of the amino acid building blocks for your muscles. Think hemp seeds for your smoothie or lentil soup for lunch.
  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% natural pure fruit juices).
  • Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.
  • Stress less. Seriously! Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat (I’ll be writing a blog just for this.)
  • Get more sleep. Try making this a priority and seeing how much better you feel and look (Check out my blog on sleep here www.here.com.)

 

Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts

Serves 4

1 lb brussel sprouts (washed, ends removed, halved)
2-3 cloves of garlic (minced)
2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
dash salt and pepper

Preheat oven to 400F.

In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes. Toss.

Bake for another 10 minutes.

Serve and Enjoy!

Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You may want to eat them more often.

References:

Research review: Can your belt predict your fate?

Research Review: Belly fat – location, location, location

Inspiring My Interest in Visceral Fat

Waist Size Matters

Canadian Guidelines for Body Weight Classification in Adults

6 Simple Ways to Lose Belly Fat, Based on Science

20 Effective Tips to Lose Belly Fat (Backed by Science)

 

Facebook Comments
Please follow and like us:
Posted in Health/Fitness by Mari Pizarro

book

Melt 5 pounds in 7 days without hunger! 

 I’ll show YOU my jumpstart solution for free  

Click here to learn more

CLOSE