Six Picks: The Top 6 Things You Need to Know About Waist Size

  1. Weight and fat are not equal. How much you weigh and how much fat you have stored on your body are not the same, and can represent very different things. See this Today Show video on “Skinny Fat”
  2. More weight can be better in the right cases.  Bone and muscle weigh more than fat. A female that’s 5’4” weighs 145 lbs. can actually be much healthier than a female of the same height weighing 120 lbs. since the heavier female may have greater amounts of muscle and bone density.
  3. Ratios are the way to go. Calculating the ratio of weight to height is called your Body Mass Index, or BMI, Many studies have shown that a BMI greater than 25 increases a person’s chances of developing heart disease or cancer; especially more so after it increases above 30.
  4. Fat is different in different places. Excess fat on the waist and chest can increase the risk of developing diabetes, high blood pressure and heart disease, in comparison to those who have excess weight on the hips and thighs. Normal waist size in circumference for women is less than 35 inches and less than 40 inches for men.
  5. You can control your weight. Burn more calories than you consume, to put it simply. Exercising moderately for 30 minutes, four to six days a week will help you keep your weight under control.  
  6. Build muscle. The more muscle you have, the more calories you burn. When exercising, it’s important to include some form of muscle strengthening at least twice a week.

During the holiday’s, it is important not to completely forget about yout nutrition. However, don’t restrict yourself too much. It will make for a stressful holiday season!