Weight has been linked to chronic problems. Initially, body
mass index (BMI) was taken to understand and categorize people with under or
overweight issues. But newer studies have revealed that more than BMI, the
waist size and its relation with height is vital for classifying the risk of
medical and health maladies with overweight. If the waist size/height in inches
ratio is more than 50%, it is a risk for heart ailments and diabetes. Thus
belly fat is dangerous and should be minimized. Hence reducing the waist size
is essential for health as well as looks. So how can one reduce one’s waist
size?
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| Waist size and risks (Source: sos cuisine) |
1.
Diet and nutrition: One way is to eat right and
healthy. Do not overeat. Try to cut down on total caloric intake. A caloric
reduction of 3500 cals in total causes a loss of one pound. Maintaining a food
diary of what you consume does have a role to help you reduce your caloric
intake.
2.
Know how many calories each food ingredient
might have. Some like salad dressings are overlooked but they in fact have a
lot of calories.
Plant foods that can reduce weight
3.
Consume more veggies and fruits and less red
meat and cheese. Consume more fiber and proteins. Cut down on refined,
processed, sweet, high-fat, and high-carbohydrate foods. Do not skip meals. Good
foods are eggs, tuna fish, salads, vegetables such as broccoli, fruits,
almonds, and lean meats. One-third of your day’s foods should be raw. Avoid
fizzy drinks, Replace them with plain water. When hungry when on diet, try to
first drink water and see whether you feel better. If not, have a small meal.
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| Risk is more with larger waist (Source: Harvard Health) |
4.
Burn out the calories. Walking (normal or brisk)
and running are great and simple and low-cost ways to lose weight. Even just 30
minutes of walking or running thrice a week can do wonders! But still, dietetic
management is more effective rather than exercise. Increase on exercises that
target your waists such as twists, turns, and curls around the waist. Leg lifts
and head and shoulder lifts while lying supine with palms on the side and facing
down are also good for the waist. Leg lifts are difficult in the older age groups
but head lifts can be achieved and tried. A hula hoop is also good for the waist
but could be challenging and sometimes frustrating at the start. A study stated
that hula hooping for 30 minutes 3 times in a week can reduce 3-6 inches of
your waist in a month’s time. Wow! Pilates or circuit training are also good
ways to reduce waist size and also help the heart.
5.
Change your lifestyle. Reduce stress. Stress
causes a rise in cortisol that causes waist size to grow. It also is
hyperglycaemic and increases insulin release which in turn leads to an increase in
waist size. And also when there is stress, people eat more especially oily and
fattening snacks such as potato chips. Sleep at least 6-8 hours a day and well.
Don’t smoke or drink alcohol.
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