Why your waist circumference matters more than your weight

Let’s keep it 100% real:  our weight and our waistline can make many of us feel like throwing our scale (and our tape measure) into the deepest dumpster we can find.  I know there have been times when I’ve really wanted to.  The aggravation!!! 

It’s a weird kind of relationship that we women have with our weight.  I mean, your weight doesn’t define you, (obviously), but it does matter–to a certain extent. And your waist… well, when belly fat interferes with that smooth, well-defined waistline that we took for granted when we were younger, then we start to get really concerned.

And we should be concerned about both our weight and our waist, as I’ll explain in a little bit.

But first, let’s look at your waist circumference.  (Well, you look at yours and I’ll look at mine. ) 😉

Waist circumference and belly fat

I’m sure you’ve heard of women’s body shapes being described as apples or pears.  Apple-shaped women are round in the middle of the body, at their waistline, so that’s where we find more belly fat or a beer belly shape.  Pear-shaped women are rounder in the hips and thighs.

Guess which shape is associated with a higher risk of sleep apnea, blood sugar issues like insulin resistance and diabetes, and heart issues (high blood pressure, blood fat, and arterial diseases)?  You guessed right:  the apple shape!

These conditions and diseases don’t simply show up because of the fat under the skin that is commonly referred to as muffin top.  The health risks associated with the apple shape are actually due to the fat inside the abdomen that covers the liver, intestines, and other organs. This internal fat, called visceral fat, can’t be pinched and is the source of much of the weight/waist problem.

Visceral fat releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure, and it can lead to metabolic syndrome.  Metabolic syndrome refers to a group of risk factors for chronic diseases such as heart disease, diabetes, and liver disease that are directly related to the over-consumption of added sugars.  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 than how much you weigh overall.

Am I an apple or a pear?

It’s pretty simple to determine whether you’re in the higher-risk, apple-shaped category.  Your shoulders and hip line will be about the same, and your waistline will be the same or a bit wider than your shoulders and hips.  But to be sure, measure your waist circumference with a measuring tape. 

Ladies, if your waist is 35 inches in circumference or more, you could be dealing with abdominal obesity and might be in the higher risk category.  Pregnant ladies are exempt, of course. For men, the dreaded waist measurement is 40 inches or more.

Of course, measuring your waist like this isn’t a diagnostic tool.  There are lots of other risk factors for chronic diseases; waist circumference is just one of them.  If you have concerns, you should definitely consult your doctor.

Tips to reduce belly fat

• Eat more fiber. Fiber can help reduce belly fat by making you feel full and reducing the calories you take in from your food.  Some examples of high-fiber foods are Brussels sprouts, flax and chia seeds, avocados, and blackberries.
• Add more protein. Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared to fats and carbs, and it ensures that you have enough amino acid building blocks for your muscles.
• Cut out added sugars. Ditch the processed sweetened foods, especially those sweet drinks. I’m even including 100% pure juice in that category.
• Move more. Get some aerobic exercise.  Lift some weights.  Walk.  Take the stairs.  It all adds up.  Keep on moving!
• Stress less. Seriously!  Elevated levels of the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
• Get more sleep. Make sleep a priority and see how much better you feel–and look!

Recipe: Garlic Lemon Roasted Brussels Sprouts

(high-fiber side dish)

Serves 4

Ingredients

• 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 400 F. 
2. In a bowl, toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.
3. Bake for about 15 minutes.  Toss.
4. Bake for another 10 minutes.
5. Serve and enjoy!

Tip:  Brussels 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/

P.S.  Love the Brussels sprouts recipe above?  Join me in my Facebook group for even more awesome recipes every Wednesday. Check it out here: —> https://bit.ly/2NsBrt8

Are you apple or pear shaped?  When last have you measured your waist circumference?