Why Your Waist Circumference Matters 100x More Than What You Weigh

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 rounder 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. here's how:

1. Use a flexible but not a stretchable tape.
2. Measure directly on your skin, not over your clothing.
3. Measure in front of a mirror. It helps to ensure that the tape is horizontal and correctly placed.
4. Stand up straight and place the tape horizontally around your waist, immediately above your belly-button.
5. Hold the tape lightly so as not to compress your skin.
6. When you are ready, relax your muscles, breath out and measure.
7. Keep a record of your measurements if you plan to track your progress over time.
8. For measurements taken over a period of time, measure your waist at the same time of day.

Women, if your waist is 88cm 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 102cm.
 
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:

• Eat more fiber.  Fiber can help reduce belly fat in a few ways.  First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food.  Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
• Add more protein to your day.  Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
• Delete all added sugars.  This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
• Move more.  Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
• Stress less.  Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
• Get more sleep.  Try making this a priority and seeing how much better you feel (and look).

I am a Certified Precision Nutrition Coach. If you want to get rid of your muffin (or apple) then click here to see how I could help you achieve that.
 
Here's this week's recipe :)

(High fiber side dish): Garlic Lemon Roasted Brussels Sprouts
 
Serves 4
 
500g Brussels sprouts (washed, ends removed, halved)
2-3 cloves of garlic (minced)
2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
dash salt and pepper
 
Preheat oven to 200C. 
 
In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.
 
Bake for about 15 minutes.  Toss.
 
Bake for another 10 minutes.
 
Serve and Enjoy!
 
Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.
 
References:
 
http://www.precisionnutrition.com/research-abdominal-fat-and-risk
 
http://www.precisionnutrition.com/visceral-fat-location
 
http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat
 
https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/
 
http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4
 
https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/
 
https://authoritynutrition.com/20-tips-to-lose-belly-fat/
 
https://www.kiwicover.co.nz/your-health/bmi/waist-metrics

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