Why your waist circumference matters.....

You totally want to ditch your scale, don't you?

​If you're like me, you have this weird kinda relationship with your “weight” and I totally get it.

One day you're feeling sexy and confident and the scale is singing your praises. The next day you feel like Shamu (yes, the whale) because the damn scale said you were 2 lbs heavier.
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Ugh! WTF, right?

​​​And yes, we are all aware that the way we look doesn't "define us", but that doesn't mean we don't feel pressured to look a certain way and be a certain weight, right?    #thanksmedia

Here's the thing - while maintaining a healthy weight is important it's not as important as the circumference of your waist (and this is great news for people like us who are mostly concerned about thunder thighs, cankles and the odd "chin fat").  LOL!

So here we go, let's take a look at our waist circumference and see how we do....(well...you look at your waist and I'll look at mine, OK?).  
 
Waist Circumference (AKA “Belly Fat”)
 
Do you remember those fruity body shape descriptions from high school where you checked to see if you were more of an “apple” or a “pear”?  You know - the apple's were described as being kinda round in the middle (aka kinda belly fat-ish and beer belly-ish) and the pear's was described as being rounder on the hips and thighs (aka thunder thighs and bubble butt)?
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Wow, uncomfortable flashback to grade 11......​

​Anyways, THAT is what we're going to be talking about today.
 
Can you guess which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance, diabetes, and mood fluctuations) and heart issues (high blood pressure, blood fat, and arterial diseases).
 
Yup – the apple!
 
And it's not because of the “muffin top” (i.e. the subcutaneous "under the skin" fat).   The health risk is actually due to fat that's inside the abdomen because this fat covers your liver, intestines and other important organs needed for your body to function properly.
 
YIKES!
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This internal fat is called “visceral fat” and this “un-pinchable” fat is what you need to be most concern about. 
 
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. These changes in your blood sugar also tend to cause unnecessary fluctuations in your mood.
 
Unfortunately, apple-shaped people are at much more risk for visceral fat than pear-shaped people.

So how do you determine if you are an apple or a pear?

The easiest way is to just measure your waist.  
 
Women, if your waist is 35” or more (pregnant ladies are exempt, of course) and men if your waist is 40” or more, you could have what's known as, “abdominal obesity” .

An even better indicator is to calculate your Hip-to-Waist Ratio. 
- Measure your hip circumference at its widest part.
- Measure your waist circumference at the belly button or just above it.
- Divide your waist circumference by your hip measurement.
- Use the chart below to determine your risk factor.

​Of course this isn't a "diagnostic tool" so don't panic, but a large waist circumference does increase your risk for developing sleep apnea, blood sugar issues and heart issues, so it's important to be aware of it so you can start making the necessary lifestyle changes PRONTO.
 
Tips For Reducing 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 seeds, 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.
• Avoid 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).

 

​High Fibre Side Dish for Reducing Belly Fat!
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Garlic Lemon Roasted Brussels Sprouts
Serves 4
 
1 lb 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
 

DIRECTIONS:

1. Preheat oven to 400F. 
2. In a bowl toss sprouts with garlic, oil, and lemon juice. 
3. Spread on a baking tray and season with salt and pepper.
4. Bake for about 15 minutes.  Toss.
5. Bake for another 10 minutes.
6. Serve and Enjoy!
 
Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K - so you may want to consider adding them to one of your weekly meals. 

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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/

To Health and Happiness,
Carmen xo