Slimmer Waist Lines

Did you know that just an extra four inches on your waist may put you at greater risk of dying from heart disease, cancer or diabetes.

Researchers from the American Cancer Society followed more than 100,000 older people – ages 50 to 75 – for 9 years. Throughout the course of the study, participants were asked to measure their waistlines and report in.

“We found that those with biggest waistlines had twice the risk of dying than those with smaller waist size,” said Eric Jacobs, an epidemiologist with the American Cancer Society.

What is considered an unhealthy waistline?
Women should aim for a waist measurement below 35 inches, and men below 40 inches. A waist measurement of 35 or more in women and 40 or more in men has been linked to increased risk for type 2 diabetes, high cholesterol, high blood pressure and cardiovascular disease.

What can we do to help shrink our waistlines?

Intake
Eating 5 small healthy meals a day can help boost your metabolism, which in return will help you burn more calories in your day. Follow the My Plate guide for help with portion control and healthier food options.

Drinking a minimum of 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 should drink. If you find it difficult drinking water infuse your water with a few slices of fruits or vegetables.

Cardiovascular exercise
Studies show that including interval training in your cardio sessions is proven to diminish stomach fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second, fast-paced or sprinting intervals followed by a shorter rest time.

Resistance Training
Add Strength training to your regimen, strength training raises your metabolism long after you’re finished—experts estimate that your metabolism stays elevated for up to 39 hours after finishing your workout. A faster metabolism means, you’ll burn more calories at rest equaling a slimmer waistline.

Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of planks and stability ball workouts to target the entire core.

For more information from your Community Health Worker please contact Christine De La Rosa at 956-407-3348 or email at [email protected].

Christine De La Rosa
Community Health Worker
956-407-3348