Waist Circumference

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Did you know that just an extra four inches around your waist can put you at greater risk of dying from heart disease, cancer or diabetes? Researchers from the American Cancer Society followed more than 100,000 people for 9 years. Throughout the course of the study, participants were asked to measure their waistlines and report in. Researchers found that those with the largest waistlines had twice the risk of dying than those with smaller waistlines.

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Healthy Waist Measurements
Most people look down at their waistline and think a healthy waist circumference is a matter of appearance. According to the American Cancer Society a healthy waist circumference for a women is when a women’s waist is less than 35 inches. A healthy waist circumference for a man is when a man’s waist is less than 40 inches. If a person’s waist circumference is greater than the recommended measurements the person is at an increased risk for type 2 diabetes, high cholesterol, high blood pressure and cardiovascular disease.

Shrink Your Waist
When we think of shrinking our waistlines it’s easy to think of all the things we should eliminate from our diets. Try thinking of proper intake to assist in decreasing your waistline. Eating 5 small healthy meals a day can help boost your metabolism. With an increase in your metabolism you’ll begin to burn more calories in your day. For tips on healthy eating and portion control follow the ChooseMyPlate dietary guidelines.

Keeping properly hydrated is essential but did you know that drinking up to 8 glasses of water a day can also help shrink your waistline? Water is a natural detox and contains 0 calories. The more active you are the more water you’ll need to drink to keep properly hydrated. If you find it difficult drinking plain water try infusing your water with fresh fruits and/or vegetables this will not only add flavor to your water but will also add vitamins and minerals.

Cardiovascular & Strength Training
A combination of both cardiovascular and strength training is recommended to help decrease body fat while increase strength and metabolism. Experts estimate that your metabolism stays elevated for up to 24 hours after finishing workouts that include strength training.

Resources:
American Cancer Society
ChooseMyPlate.Gov

Attend one of the FREE exercise programs offered by the City of Los Fresnos at Los Fresnos Memorial Park.

For more information contact Christine De La Rosa, Los Fresnos Community Health Worker at 956-312-1406 or email at cdelarosa@citylf.us or Los Fresnos City Hall at 956-233-5768.

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