How to Reduce Waistline and Cardiovascular Risk
Fat around the waistline may result in a variety of health issues including cardiovascular disease, even for individuals who are not excessively overweight. Once the need is recognized, what is the best way to get rid of this excess weight?
The good news, according to Dr. Michael Jensen, researcher for The Mayo Clinic, is the vast majority of individuals will lose weight in the waist and abdomen region before anywhere else on the body.
A recent study in the American Journal of Clinical Nutrition indicated that the best diet to reduce waistline fat was a calorie controlled diet that was rich in whole grains.
Participants in this research study ate a specific diet rich in grains, fruits and vegetables, 3 servings of low-fat dairy, and 2 servings of lean protein. The control group ate refined grains while the test group ate whole grains. This was the only difference in participants’ diet.
The test group in this study lost more weight than the control group, indicating that whole grains promote waistline fat loss more than refined grains. Study researchers gave much of the credit to the ability of whole grains to improve insulin sensitivity when digested by the body. When the body efficiently uses blood sugars, less fat is stored in the body, leading to increased fat loss.
“Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores,” says study researcher Penny Kris-Etherton, PhD, RD and professor at Penn State University.
If you are considering a diet to reduce waistline fat, work to add in more whole grains into your diet. Whole grain breads and pastas can be easily substituted for refined varieties.
Another factor in losing waistline fat is exercise. However, it is not abdominal exercises that will help reduce stomach fat. It is aerobic activity that will reduce overall body fat, including fat around the abdomen.
“If you want to lose weight and keep it off, you must eat a healthy, controlled-calorie diet and get regular exercise — around 60 minutes a day of moderate activity, like brisk walking,” says Georgia State University nutrition professor, Christine Rosenbloom, PhD, RD.
How do you know if you need to lose weight in the midsection?
To determine if you should be concerned about waist size, most doctors recommend calculating Body Mass Index (BMI) and waist circumference. To measure waist circumference, use a soft tape measure and measure just above your hip bone.
If your waist is larger than 40 inches (for men) or 35 inches (for women), your waistline fat may be too high. Calculating the waist-to-hip ratio can also determine the risk for heart disease. Waist size in relation to hip size is a good indicator also roe risk of heart disease, diabetes and other illness. Fat stored around the abdomen has a much greater impact on health than fat that is stored around the hips. It is speculated by experts that abdominal fat leads to changes in hormone levels, which can result in arteries being clogged.
How to Calculate Waist-to-Hip Ratio
To calculate your waist-to-hip ratio start by measuring your waist, then your hip. Next divide your waist measurement by your hip measurement. So for example if your waist measured 33 inches and your hip measured 39 inches, your wast-to-hip ratio would be 0.84. In terms of heart health risk , this score indicates that you are at moderate risk for heart disease. A ratio of 0.80 or below indicates low risk, and more than or equal to 0.85 waist-to-hip ratio indicates high risk for heart disease and diabetes.
You should consult your physician about beginning a combination of diet and exercise to help lower this number.
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