It can be too easy to think (or worry) about your weight.
But you know what? There is something else that may be more important when it comes to real health. That is your waist circumference.
Ahh, just a minute! It's not just about the “pinchable” fat under the skin (you know, that “muffin top”), it's about the internal fat around your abdominal organs that can be the real issue.
That internal fat (AKA “visceral fat”) is known to release a bunch of hormones and inflammatory compounds that can mess with your blood sugar, blood fats (i.e triglycerides), and blood pressure.
In today's post I'll describe how to measure your waist circumference and then give you a bunch of actionable tips to help you reduce it. And (of course) there's a super-nutritious recipe at the end.
You totally want to ditch your scale, don't you?
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!
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.
And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.
So as you can see where your fat is stored is more important that how much you weigh.
Am I an apple or a pear?
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:
Recipe (High fiber side dish): Garlic Lemon Roasted Brussels Sprouts
Roasting Brussel sprouts is a great option - even people that don't like them will enjoy this fresh and tasty high fiber side dish. Roasting the vegetable brings out the natural sweetness of the vegetable.
Brussel sprouts are an exceptionally rich source of protein, dietary fiber, vitamins, minerals, and antioxidants. As one of the low-glycemic vegetables, Brussel sprouts is a nutritious and tasty mainstay on your family's food plan.
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