October 24, 2011
According to the American Dietetic Association, men can improve their health by watching the size of their waist. Losing some extra flab around this region can actually give your health a significant boost. Some say that it is just as important to know your waist measurement as it is to know your weight, your blood pressure numbers and your cholesterol level. If you do not know this number, it is time to learn it so you can improve your health.
That Key Number
According to the ADA information, the average male that has a waistline higher than 40 inches has an increased risk of disease. This is called the disease risk zone. Abdominal fat, as compared to fat in other areas of the body, increases the risk of developing numerous health problems. This includes conditions such as heart disease, diabetes and even some types of cancers. The name for the fat that surrounds the internal organs is called visceral fat.
Take the time to measure your waistline. To do so, wrap a tape measure over your bare skin. Do so at your natural waistline. This is an inch or so above the belly button and at the narrowest portion of your torso. The tape measure should not be loose nor should you pull it tight. Know what your number is and track it. In many cases, tracking your waist size is more important than tracking your actual weight.
How to Decrease Size
If you have taken the time to stretch out that measuring tape and you are not happy with what you see, it is time to make a change. The good news is that there are ways to reduce belly fat significantly. Start with your diet. Eating foods that will help to burn through excess weight is very important. To do so, eat foods that are rich in antioxidants, such as green, leafy vegetables. Focus on consuming no more than a palm-sized portion of protein with meals. Avoid red meat. Consume whole grains and get rid of “white foods” including potatoes, pastas and white breads.
Your diet is not enough to focus on, though. You also need to exercise. Work on exercises that specifically target the abdomen, but also get your heart going. Cardio is one of the foundations for any weight loss program. It is also important for many men to focus specifically on reducing stress levels, which notoriously cause weight gain. Reduce portion sizes in the foods you eat. More so, cut back on your alcohol consumption.
For those who are looking for a way to reduce the weight, realize a full body weight loss plan is best. You will need to work at the plan, too. This means a consistent workout plan. If you have a larger waistline, realize that by reducing your weight, you can reduce your health risks. Just because your waistline is high right now does not mean you cannot reverse or prevent these illnesses and health strains from happening to you. You just need to take action sooner.