Infatuation Rules
Infatuation Rules
Photo: Andres Ayrton
Your natural waistline hits at the area between the top of your hip bone and the bottom of your rib cage. Your waistline may be bigger or smaller depending on your genetics, frame size, and lifestyle habits. Measuring the circumference of your waist may help clue you in to your health.
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Read More »What is the waistline? Your natural waistline hits at the area between the top of your hip bone and the bottom of your rib cage. Your waistline may be bigger or smaller depending on your genetics, frame size, and lifestyle habits. Measuring the circumference of your waist may help clue you in to your health. A larger waistline may mean you’re carrying excess abdominal fat, which may put you at higher risk of obesity-related health conditions. According to the National Heart, Lung, and Blood Institute , you can be at increased risk of developing type 2 diabetes, high blood pressure, and heart disease if you are a man with a waistline of more than 40 inches (101.6 cm) or a woman with a waistline of more than 35 inches (88.9 cm). Read on to learn more about your waistline, and the connection between your waistline and your health. How to measure your waistline Share on Pinterest To measure your waistline at home, all you need is a tape measure and some simple instructions. Begin by clearing your abdomen of any clothing that might skew measurements. Find the top of your hip bone and the bottom of your ribs. This is your waist, the space you’ll want to measure around. Exhale a normal breath out. Wrap your tape measure around your waist so it is parallel to the floor. Don’t pull too tight or let the tape fall too loosely. Record your measurement. Understanding your measurements Your doctor may be your best reference for understanding what a healthy waist size is for you. That’s because your individual body stats can affect your ideal measurements. For example, people who are particularly tall or short may have a different ideal waist size for health. Are waistline and belly fat related? You may have a healthy waistline measure and weight, but if you’re carrying excessive fat around the middle, that can be considered a “red flag” and something worth chatting about with your doctor. Why? Belly fat is made up of both subcutaneous fat (a layer of padding under the skin) and visceral fat. The latter is deeper in the abdomen and surrounds your internal organs. When visceral fat builds, it coats the heart, kidneys, digestive system, liver, and pancreas, impacting their ability to function properly. Waist shape People come in all different shapes and sizes. The same goes for waist shapes. People who have an “apple” shape, meaning those who tend to store fat around the middle, have higher health risks than people who have a “pear” shape, where fat tends to settle more around the hips. One study on twins suggests that waistline is influenced by genetics. This means that, while you can lose weight and affect the amount of fat stored on and around your waist, you may not be able to change your body shape or proportions.
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Read More »How to decrease waist size While you cannot spot treat fat on any specific area of your body, the fat stored around your waist and the distribution of your weight may be influenced by your diet and exercise habits. Methods to try: Move your body for at least 30 minutes, five days a week. Specifically, aim to get at least 150 minutes of moderate activity or 75 minutes of more vigorous exercise per week. Try activities like walking, jogging, cycling, swimming, and aerobics. Crank up the intensity of your workouts from time to time. High intensity interval training (HIIT) may be particularly effective because it helps boost metabolism. Eat a healthy diet and skip processed foods and fast foods. Healthy choices include whole fruits and vegetables, lean protein, low-fat dairy, and whole grains. Look at labels and try to avoid saturated fats and added sugar. Watch portion sizes. Even eating healthy foods in large quantities may mean you’re consuming enough calories to gain weight. And when you’re eating out, consider packing up half your portion to go. Drink plenty of water and skip sodas and other sugary beverages that are full of empty calories. Reduce your alcohol intake to the recommended two drinks a day for men under 65, and one drink for women 18 and older and men over 65. One drink is equal to 12 ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof distilled spirits.
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