7 Tips to Help Trim Your Waist

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One of the most common concerns of my clients is the extra weight they are carrying, and that they feel it has grown mainly around their waist-line no matter what they do. So I wanted to share my recommendations on this topic.

We have this weird kind of relationship with our “weight”. I mean, it doesn’t define us (obviously) yet we sometimes look at the number and let it dictate how we feel that day.

What you weigh can matter, but only to a certain extent. In fact, many of us can have what is considered to be a “normal” weight but are still at increased risk of certain diseases such as heart disease and diabetes. The issue is about your waist circumference.

Waist Circumference (“Belly Fat”):

Do you remember the body shape descriptions such as an “apple” or a “pear”? The apple is round around the middle (the belly fat) and the pear is rounder around the hips/thighs.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat and arterial diseases)?… It’s the apple.

But it’s not because of the subcutaneous (under the skin) fat that we often refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “un-pinchable” fat that is most worrisome.

The reason the visceral fat can be a health issue is that it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

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 can be more important than how much you actually weigh.

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.

For men, the number is 40”.

Of course, this isn’t a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them. If you have concerns definitely see your doctor.

Tips to help reduce some belly fat:
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If you would like to discuss how you can create the thoughts you need to support achieving your health goals, schedule a call with me now to discuss.

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About Me

“I believe that when we are empowered to take control of our health, we find the help we need to feel our best.”

Bonnie Flemington MBA, CNP

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