Why does it matter to watch your waistline?
Your waist circumference gives you an estimate of your abdominal fat which is a type of fat that builds up around your organs. Excessive abdominal fat, also known as abdominal obesity has been linked to high blood fat levels, high blood pressure and high blood glucose which increases your risk of diabetes and cardiovascular disease.
Abdominal fat affects everyone. Even if you are not overweight and have a healthy BMI (Body Mass Index), a large waist circumference can still put you at increased risk of heart disease and diabetes. Therefore, watching your waistline is just as important as maintaining a healthy weight.
How do I measure my waist circumference?
You can measure your waist circumference using a measuring tape.
Encircle the tape around the trunk of your body between the lowers ribs and belly button.
Ensure that the tape is in contact with the body yet not too tight.
Take the measurement shown on the tape during exhalation.
You are at risk of abdominal obesity if your waistline is:
- above 80cm (31.5 inches) for Asian women
- above 90cm (35.5 inches) for Asian men
How do I reduce my waist circumference?
Lack of exercise, poor diet habits and stress can cause abdominal fat to accumulate and increase your waistline. If we are not careful, as we age, our waistline tend to expand. But, it needn’t be so! Taking steps to improve your nutrition intake and making lifestyle changes such as exercising more and managing stress level can certainly help.
Here are some suggestions:
- Have a well-balanced diet that include plenty of fruits and vegetables. Cut back or limit your intake of saturated fat, sugar and salt. Go for healthier options such as wholegrains and unsaturated fats e.g. olive oil
- Reduce alcohol intake
- Aim for at least 150 minutes of physical activity per week. Aerobic exercises which raise your heart rate and breathing rate are especially helpful
- Manage your stress and get enough sleep. Your mental health is just as important!
Remember, even if you have your body weight under control, it matters to watch your waistline!
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