Having a normal waist circumference is usually associated with an ideal body appearance. Though not only that,Maintaining a normal abdominal circumference is also important for your overall health.Let's know the limits of normal abdominal circumference and how to keep it ideal.
Normal abdominal circumference describes normal levels of abdominal fat. Belly fat consists of subcutaneous fat (fat that lies under the skin) and visceral fat (fat that surrounds the liver and other abdominal organs). Both types of fat, especially visceral fat, need to be reduced because it can be the beginning of many diseases.
How to Measure Normal Abdominal Circumference
According to the Ministry of Health of the Republic of Indonesia, the safe limit for a normal belly circumference for men is 90 cm and for women it is 80 cm. Abdominal circumference that exceeds this limit indicates that you have excess belly fat.
To measure the circumference of the stomach, you only need a measuring tape. Then follow some easy steps below:
- Reveal or remove your clothes beforehand so they don't get in the way of the tape measure.
- Loop the measuring tape around your belly in line with your belly button. Place point 0 on the navel.
- Make sure the measuring tape is neither too tight nor too loose.
- Do not hold your breath while measuring the circumference of the stomach.
- Look at the number on the measuring tape that meets the 0 point.
The number that meets the point 0 when you exhale is the circumference of your stomach.
How to Maintain Normal Abdominal Circumference
Maintaining a normal abdominal circumference is an important thing to do. That way, your overall body health will also be maintained. The following are some ways you can do to maintain a normal abdominal circumference:
1. Sports
One way to maintain a normal abdominal circumference is to exercise regularly every day. Try to do moderate aerobic exercise, such as aerobic exercise or brisk walking, for at least 30 minutes per day. You can also do vigorous aerobic exercise, such as running, for at least 15 minutes per day.
If you're using a step count, you'd need an average of 10,000–15,000 steps/day to prevent excess weight gain. In addition, you are also recommended to do strength training, such as pull ups, sit ups, or plank at least 2 times per week.
2. Consumption of balanced nutritious food
Consumption of a balanced nutritious diet is also effective for maintaining a normal abdominal circumference. Expand the consumption of fruits, vegetables, and whole grains that contain lots of fiber. Protein and healthy fats, for example from nuts and fish, are equally important to get a normal belly circumference.
As much as possible limit the consumption of saturated fats and added sugars that are found in a variety of unhealthy snacks. In addition, also pay attention to the portion of food you consume, because even healthy food if consumed in excess can also become a pile of fat in the stomach.
3. Drink lots of water before eating
Drinking water before eating can help you maintain a normal belly circumference.
Try to drink 500 ml or about 2 glasses of water, 30 minutes before eating. It is believed to increase metabolism. In addition, you will also feel fuller so you are less likely to overeat afterwards.
Maintaining a normal abdominal circumference is very important to avoid various diseases.
Visceral fat is a very metabolically active fat. If they accumulate, these fats can release fatty acids, inflammatory cells, and hormones that increase your risk of developing type 2 diabetes, hypertension, high cholesterol, and coronary heart disease.
Apply the method to maintain the above normal abdominal circumference on a regular basis, especially if your stomach circumference has exceeded the safe limit. If you still have questions regarding normal abdominal circumference and how to maintain it, don't hesitate to consult a doctor.