The stomach is the part of the body that expands the most. Without you knowing it, your waist circumference increases due to fat accumulation. In fact, the accumulation of fat is at high risk of causing various kinds of dangerous diseases. Come on, know what a safe waist size is?
A study shows that the wider the waist circumference, the greater the risk of a person experiencing chronic disease. Excess waist circumference can be caused by several factors, such as age, rarely exercising, and smoking or consuming alcoholic beverages.
How to find out your waist size
What is the correct way to measure waist circumference? Let's follow some steps below:
- Pull the shirt below the chest for an accurate count.
- Wrap the measuring tape around your belly, parallel to your belly button.
- Do not position the tape too tight or too loose.
- Breathe normally, then read the measurement as you exhale.
- Take the number that intersects the 0 on the measuring tape.
After seeing your waist circumference, compare it with the normal size reference. According to the standards of the Indonesian Ministry of Health, the normal waist circumference is as follows:
- Men: 90 cm and below
- Women: 80cm and below
Waist Circumference and Health
Many people only focus on weight or body mass index (BMI) to determine their health. In fact, there is another indicator that is no less important to note, namely the size of the waist circumference.
A large waist circumference indicates that you have excess belly fat. This condition can be experienced even by people with ideal body weight. Regardless of a person's weight, excess belly fat can still increase the risk of experiencing health problems.
Some health problems caused by excess waist circumference are:
- High cholesterol
- High triglycerides
- High blood sugar level
- High blood pressure
These conditions put you at higher risk for chronic diseases, including heart disease, type 2 diabetes, stroke, and cancer.
In fact, in a study found that a person's risk of death can increase by more than 50% when his waist circumference exceeds the normal limit. This applies to both men and women.
Efforts to Reduce Waist Circumference
If the results of your waist circumference are considered risky, let's start changing your lifestyle to be healthier. Waist circumference can decrease as you lose weight. However, the way it is done must be right and healthy.
The following are healthy ways to reduce waist circumference:
- Eat a balanced nutritious diet.
- Don't forget to be diligent in exercising or at least being active every day.
- Avoid smoking and consumption of alcoholic beverages.
- Adequate rest at least 8 hours a day.
Of course, these efforts need to be carried out consistently and may take a long time. However, don't give up easily, okay? Even if progress is slow, just 5–10% weight loss can really help reduce the risk of disease. you know.
So, what is your current waist circumference? Hopefully it's included in the group that is not at risk, yes. However, if your waist size is excessive, don't worry. You can consult a doctor about nutritional intake and the most effective lifestyle to reduce waist circumference.