Does Size Matter?
Yes it does....when we are talking about waist circumference.
Research has proven that a healthy waist size is a better indicator of heart disease, diabetes and hypertension than the Body Mass Index (BMI). Total body fat is important to control, but fat around the midsection appears to come with the biggest risk to our health.
What is a good range?
Women - Under 35 inches
Men - Under 40 inches
Healthy bodies come in all shapes and sizes, so waist sizes will vary.
I'm 5'8" (on a good day), weigh between 180-185lbs and have a waist circumference of 35 inches. I strength train and exercise a few days a week and spend most of my time on my feet walking and moving around.
A 5'8" fella who weighs 185lbs, but has a poor diet, sits at a desk all day and doesn't exercise will most likely be sporting a waist circumference of 40+ inches.
I could also line up five of our female clients who all weigh exactly the same, but look completely different. This is why I think waist circumference is so important.
Less protrusion, less jiggle and sag.
These three amigos thrive on excessive calories, specifically carbs and fats.
The bad fats and carbs tend to hang out together...
- Fried foods - healthy items like potatoes and chicken, along with already unhealthy foods like Twinkies get dropped into boiling hot oil and come out tasting delicious.
- Flours, oils, cream, butter and sugar get mixed together to make wonderful breads, cakes, pastries, crackers, chips and a large assortment of cookies, pies and other goodies.
- Egg yolks, heavy creams and sugar form the foundation for ice cream, custards and gelato.
- Buttermilk, oil, mayonnaise, sugar and spices create creamy and sweet sauces and dressings.
- Sugar, artificial chemicals and ingredients get mixed with water to make sodas, fruit drinks, lemonade and sweet tea.
The nutritional value is very low in these foods and the calories are very high. Heavy consumption of these foods overtime create damage like bombs.
The healthy carbs and fats are like snipers....you don't see the damage coming.
- Over-portioned whole grain breads, rice, potatoes, butter, milk and nuts.
Too much energy (calories) in and not the same amount going out = weight gain.
Drop less bombs and be mindful of the snipers.
If you are pushing the upper limits of the waist measurements above, fat loss is your #1 priority.
Fat loss involves:
- Embracing change and taking action.
- Not giving up as soon as things get hard or plateau.
- Significantly reducing the caloric fat bombs.
- Being mindful of portions with healthy carbs and fats.
- Lots and lots of low-medium intensity movement/exercise - short walks, long walks, stairwells, bike rides....
- A few higher intensity strength training or interval training sessions with weights.
- Learning to enjoy the wonderful feeling movement provides mentally and physically.
Fat loss tends to work best when you have a good support system around you. If you could use help, shoot me an email and we can start a conversation.
Keep moving,
Coach Dom
