Waist circumference determines health! Exceeding this standard doubles the risk of disease

Looking down at your waist, has it widened by another circle compared to last year? Don't rush to throw the pot at your thick winter coat, excessive waist circumference is a serious health warning. The British Medical Journal has pointed out that for every 1 centimeter increase in waist circumference, the risk of cardiovascular disease increases by 2%. This number hidden under your clothes is quietly rewriting your health password.

1. Why excessive waist circumference has become a health killer

1. Hidden threat of visceral fat

Excessive waist circumference often means the accumulation of visceral fat, which is hidden deep in the abdominal cavity and continues to release inflammatory factors. It's like a timed explosion that buries chronic inflammation in the body Bullets gradually damage endothelial cells and may ultimately lead to arteriosclerosis.

2. The trigger of metabolic disorders

Excessive abdominal fat can interfere with the normal functioning of insulin, leading to the failure of blood glucose regulation mechanisms. In the long run, metabolic diseases such as diabetes and fatty liver will come.

3. Hidden burden on respiratory system

When the waist circumference is too large, the increase in abdominal pressure will limit the movement of the diaphragm. At night, there may be respiratory pauses, while during the day, it is easy to feel tired and lack oxygen, which seriously affects the quality of life.

2. Has your waist circumference met the standard?

1. There are specific measurement methods.

To correctly measure waist circumference, stand and relax, and use a soft tape to wrap around the navel horizontally. Be careful not to inhale or tighten your abdomen, and do not let the ruler get stuck in your skin for accurate measurements.

2. Asian Safety Standards

Men with a waist circumference exceeding 90 centimeters and women with a waist circumference exceeding 80 centimeters will enter the alert zone. This number is stricter than international standards because Asians are more prone to health problems caused by abdominal obesity.

3. Waist to Hip Ratio is More Scientific

Divide waist circumference by hip circumference, and be cautious if it is greater than 0.9 for males and 0.85 for females. This indicator can better reflect the distribution of fat and has more reference value than simply looking at weight.

3. Practical plan to save waist circumference

1. Three steps of dietary adjustment

Reduce refined carbohydrates intake appropriately and replace white rice with whole grains; Increase the proportion of high-quality protein, such as fish, shrimp, and bean products; Strictly control trans fats and stay away from fried foods and desserts.

2. Exercise should be precise and precise.

Aerobic exercise combined with core training has the best effect Good. Fast walking, swimming, and other activities can burn body fat, while plank support and abdominal curling can strengthen abdominal muscles. Only by doing both can we effectively reduce waist circumference.

3. Sleep management is essential

Ensure 7 hours of high-quality sleep every day and avoid staying up late. Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin levels, making people more prone to overeating and forming a vicious cycle.

4. Beware of these waist reduction misconceptions

1. The beauty trap of waist cinching

Long term use of waist cinching products can actually weaken abdominal muscle strength and affect the normal position of internal organs. The slender waist squeezed out by external force sacrifices true health.

2. Local weight loss does not exist

Doing 200 sit ups a day cannot reduce abdominal fat, and fat consumption is systemic. It is necessary to achieve overall weight loss in order to see changes in waist circumference.

3. Rapid weight loss is prone to rebound

Extreme dieting or excessive exercise may be effective in the short term, but it can lower basal metabolic rate. After returning to a normal diet, fat often accumulates first in the abdomen, forming more difficult to reduce "stubborn fat". Waist circumference management is a long-term battle that requires establishing scientific lifestyle habits. Starting from today, record the changes in waist circumference. Three months later, look in the mirror and you will be grateful for the changes made now. Health is never an isolated problem of one part, but the result of the coordinated operation of the whole body.