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What Your Waist Size Says About Your Health
If you’re carrying extra weight around your middle, it’s time to take action.
If you’re worried about your weight, keep in mind that where you carry it might be as important as how much you carry. Your body shape reveals a lot about your health.
People with extra weight at the midsection are apple-shaped, while those who carry pounds on their hips and bottom are pear-shaped. “Apples” may suffer from more health problems than their pear-shaped counterparts. In fact, apples can have a greater risk of diabetes, heart disease, some cancers, strokes and metabolic syndrome, a precursor of serious disease that is marked by high blood pressure, cholesterol and blood sugar levels.
Doctors don’t know exactly how body shape affects wellness, but they have a theory. “The fat is in an area carrying vital organs,” says Susan Moores, a registered dietician and nutrition consultant in St. Paul. “We now believe that the fat in the body is not ‘asleep’ but is hormonally active causing problems in other parts of the body. It’s close to organs and may be harming them.”
Although you can determine your body shape with a quick glance, it’s a good idea to measure your waist as well. In general, a waist measurement of more than 40 inches for men or 35 inches for women suggests an increased risk of health problems. Your waist-to-hip ratio is more precise. To calculate it, measure your waist at its narrowest point and your hips at their widest. Then, divide the waist measurement by the hip measurement. Increased health risks exist for men with a ratio of more than 0.9 and for women with a ratio of more than 0.85.
You can’t target weight loss in one area, but you can drop pounds overall. To lose weight, Moores suggests these steps.
Adjust your diet. Cut back on saturated fats and simple carbohydrates, such as those in white bread and pasta. Add plenty of vegetables and fruits. Pay attention to how many calories you consume daily.
Get more exercise. Try strength training and cardio activities. Choose the ones you like best and incorporate them into your daily routine, building up your routine gradually. Moores says that too often people go from doing nothing to overload, get hurt and quit working out. Remember that no single exercise, like sit-ups, targets abdominal fat.
Make lifestyle changes. Get plenty of sleep. Research shows that people who don’t get enough sleep may be more apt to gain weight. Avoid stress eating by finding healthy ways to deal with tension, such as taking a walk or talking about your worries.
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