Fried foods such as deep-fried chicken, French fries, fried rice, etc. does taste delicious, but they also add fat to your waistline. Fried foods are not at all nutritious because they are full of fats, and are not rich in vitamins, minerals and fibre too.
Causes of a High Waist Circumference
A larger waist circumference is often caused by intra-abdominal visceral fat. Visceral fat is fat that develops between and around internal organs. This type of fat differs from "regular" fat that sits just beneath the skin and can be pinched.
Researchers from the University of Oxford have found that an average person's waist gets fatter just three hours after eating, the Daily Telegraph reported. The study, by Fredrik Karpe and Keith Frayne, found that fat is "caught" by the body much more quickly than previously thought.
Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber, vitamin D, and probiotics — is the best plan for losing weight from your waistline. Avoiding refined carbohydrates, sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly.
What should your waist measurement be? For men, a waist circumference below 94cm (37in) is 'low risk', 94–102cm (37-40in) is 'high risk' and more than 102cm (40in) is 'very high'. For women, below 80cm (31.5in) is low risk, 80–88cm (31.5-34.6in) is high risk and more than 88cm (34.6in) is very high.
One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.
The findings support a beneficial effect of dairy products on body weight, body fat, lean mass and waist circumference in the context of caloric restriction. Overall, higher dairy consumption was associated with decreased body fat, decreased waist circumference and an increase in lean mass.
No, rice does not usually increase belly fat by itself. Belly fat comes from excess weight gain. White rice may not lead to weight gain if eaten in moderation. Brown rice may even help with weight loss due to its high-fibre content.
Running is a stellar exercise for a smaller waistline
Even if running isn't your favorite form of physical activity, Claes points out it's one of the most stellar exercises for a smaller waist. "This is because of the high-calorie burn you get in such a small amount of time," he explains.
How quickly will you lose weight? The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost. So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks.
Waist to hip ratios
Healthy women have ratios of 0.67 to 0.80 while healthy men have 0.80 to 0.95. For attractiveness, ideal for men is 0.90 and female ideal is 0.7 (for Western populations only).
For your best health, your waist should be less than 40 inches around for men, and less than 35 inches for women, although it may vary depending on race or ethnicity. If it's larger than that, you may want to talk with your doctor about what your next steps are, including losing weight.
The bottom line
The average American woman's waist size is 38.7 inches. Also, the average American woman is 63.6 inches tall and weigh 170 pounds. All of these numbers are indicators of health, but not predictors.
When you start to lose fat, it's proportionate throughout your body, whether it's your neck, waist, ankle circumference. You'll come out smaller but have the same body shape."
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.