How to Measure Waist http://www.howtomeasurewaist.net Thu, 16 Feb 2012 09:35:21 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 How your waist size indicates your heath status? http://www.howtomeasurewaist.net/how-your-waist-size-indicates-your-heath-status.html http://www.howtomeasurewaist.net/how-your-waist-size-indicates-your-heath-status.html#comments Thu, 16 Feb 2012 09:35:21 +0000 admin http://www.howtomeasurewaist.net/?p=33 Continue reading]]> According to the American Heart Association, a pear shaped body is healthier than an apple shaped body. The people who carry weight around the waist are apple shaped and those with heavy hips ans a comparatively slimmer waist are pear shaped. The waist-to-hip ratio (WHR) looks at the relationship between the differences in the measurements of your waist and hips. Women with waist-to-hip ratios of more than 0.8 or men with waist-to-hip ratios of more than 1.0 are “apples.” Fat stores that are carried around your middle (apple shape) are believed to increase your health risk for diabetes, heart disease, and hypertension.

To find your waist-to-hip ratio, measure the waist at its narrowest point and then measure the hips at the widest point.

Divide your waist measurement by your hip measurement
waist _________ (at or below navel) รทย  hip_________ (where buttocks are the largest)

Another way of measuring measuring whether you have a healthy waist size is your waist circumference. According to the National Institutes of Health, a high Waist Circumference (WC) is associated with an increased risk for type 2 diabetes, dyslipidemia, hypertension and cardiovascular disease when the BMI is between 25 and 34.9.

Changes in Waist Circumference over time can indicated an increase or decrease in abdominal fat. Increased abdominal fat is associated with an increased risk of heart disease.

To determine your Waist Circumference, locate the upper hip bone and place a measuring tape around the abdomen (ensuring that the tape measure is horizontal). The tape measure should be snug but should not cause compressions on the skin.

 

]]> http://www.howtomeasurewaist.net/how-your-waist-size-indicates-your-heath-status.html/feed 0 7 Nutrition Tips To Attain A Great Waistline http://www.howtomeasurewaist.net/7-nutrition-tips-to-attain-a-great-waistline.html http://www.howtomeasurewaist.net/7-nutrition-tips-to-attain-a-great-waistline.html#comments Mon, 12 Dec 2011 19:31:12 +0000 admin http://www.howtomeasurewaist.net/?p=30 Continue reading]]> To get a perfect waistline, you first need to tone down your fat and calorie intake from your diet and concentrate more on foods which give dietary fibre, vitamins and minerals for energy. You also need to regulate your serving sizes. You can do thousands of exercises every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs.

Here are 7 nutrition tips which will help you attain a great waistline:

  • Opt for natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains.
  • Eat about 15-20% below your calorie maintenance level. Then increase calories to maintenance or maintenance +10-15% 1-2 days per week.
  • Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Also keep your servings and portion size at level.
  • Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc)
  • Avoid refined, simple carbs that contain white flour or white sugar
  • Keep total fats low and saturated fats low. A little bit of “good fat” like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet.
  • Lastly ans most importantly, you should drink plenty of water to keep your body hydrated.
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