Waist Away
Put simply, your waist should be less than half your height. Focus on tightening your mid-section today not only to fit into your skinny jeans, but also to cut your risk for hypertension, diabetes, high cholesterol and cancer
Staying fit could be difficult for Teresa Montagna, 48, who lives off the shore of Southern California in a town without a YMCA, gyms, paved roads or even stoplights.
To help herself remain healthy, Montagna began measuring her waist several months ago after watching an anti-aging segment by Dr. Oz on Oprah. In less than two months, she lost about an inch. And after beginning Jillian Michaels' "30 Day Shred" DVD, Montagna lost 2 more inches.
Now Montagna measures her waist every two weeks to keep herself in check, along with exercising regularly and watching her diet. "I eat clean and am always trying to find ways to move," she says in an e-mail.
But Montagna's effort to measure her middle is more than just an attempt to stay fit - it could mean the difference between life, major health risks and even death.
In a recent study done at the Harvard Medical School, researchers reported that even normal-weight women with extra weight around the middle face twice the risk of premature death from heart disease or cancer.
Several other studies this year also showed the benefit of using techniques other than a number on the scale or body mass index (BMI) in determining overall health risks. According to The International Journal of Obesity, the waist-to-height ratio might be better indicator, while The Journal of Clinical Epidemiology showed waist size to be a better way to determine risk for hypertension, diabetes and other health risks for both men and women.
"It isn't about the scale," says Jillian Michaels, professional trainer of the most recent winner on the television show "The Biggest Loser." "It's how you feel in your own skin and how's your blood pressure, how's your heart health."
Simply put, your waist should be half of your height. According to Cynthia Sass, nutrition editor for Prevention magazine and the co-author of "The Flat Belly Diet" (Rodale Books, 2008), abdominal fat is more dangerous than fat in other areas because higher waist measurements - more than 35 inches for women and 40 inches for men - are linked to a number of chronic diseases including high cholesterol, high blood sugar, high blood pressure and more.
"We also know belly fat creates inflammation in the body, a known trigger of aging, [which] ... has been linked to higher rates of other illnesses like Alzheimer's," Sass says. "This can be reduced by eating a certain way, losing weight and being more active."
It's no doubt that many people desire to see change. The catch? Losing the inches also takes work.
"Everyone is always looking for that quick fix - eat this, and that will reduce your belly fat," says Tara Gidus, a spokeswoman for the American Dietetic Association, Chicago. "There's not research supporting that one particular food will attack your belly, it's just reducing your calories, increasing your physical activity and the fat is going to come off."
Fortunately, Michaels says, abdominal weight often comes off easier than fat on the hips and thighs. According to the National Weight Control Registry, Providence, R.I., over 90 percent of those who have kept weight off have incorporated physical activity as part of their weight control program, so after consulting with your doctor, the first step is a regular fitness schedule - one that you enjoy and can maintain.
"You want to create exercise regime that will give you a calorie deficit," Michaels says. "I recommend four to five hours a week of exercise. It doesn't have to be something you hate - take dance classes, go kayaking, go for hike. If you're diligent and want the weight off quicker, go to gym for more intensity. Also, the more variety, the faster that weight will come off."
Circuit training offers another strategy for burning calories more quickly and efficiently.
"Keep your heart rate up, push yourself and get variety," Michaels says. "Do stairs, run and when you do resistance training, do it in circuits to keep your body moving the whole time."
Don't bother just doing crunches - they won't elevate your heart rate and burn calories in the same way that is needed to reduce your waist size. Instead, Michaels suggests a cycle such as doing pushups and squats, followed by a minute of jump rope and then lunges, where you're continuously moving the entire time. For beginners, she says, consider modified pushups, walking instead of running, static lunges and other common exercises tweaked to fit individual needs.
The main message, Michaels emphasizes, is that exercise is too important to skip - no matter how busy your schedule gets.
"If don't have time to go to gym, get up go for a walk, get a video and put it in before or after work or get a sitter with a bunch of friends and go to a class," Michaels says. "There is no excuse."
Next, pursue the power of the pen - being honest in a food diary can save you hundreds of calories. Writing down foods immediately before or after consuming them can also be crucial to cutting down your middle.
"We do a lot of mindless eating," Sass says. "And being over by an extra 200 calories a day can prevent you from losing 20 pounds a year - or make you gain 20 pounds in a year. Just a few hundred calories off is like a snowball effect."
And don't just think about what you eat in the moment - think about it ahead of time, as well.
"A lot of it is just being conscientious," Gidus says. "When you haven't planned ahead then you find yourself stuck and end up hitting the vending machine or fast food." Her biggest tip is to pack your own snacks and healthy lunches. Even dinners can be planned in the morning - throw something into crock pot or take out the chicken breast so it thaws before dinner. "People get stuck and end up just grabbing," Gidus says. "And when grabbing, you are usually grabbing things that are high calorie."
The quality of the food you grab also makes a difference - Gidus recommends foods with a low glycemic index, such as nuts, yogurt, string cheese and whole grains. These foods contain a lot of fiber, which keeps you feeling full longer.
At this point, if your head is spinning between exercises, food groups and the project you have due tomorrow, Michaels has one final suggestion - relax. Elevated levels of cortisol, which is often called the "stress hormone," she says, have been linked to weight gain and should be avoided if possible.
"Try relaxation techniques, sleep and lots of Vitamin C," she says. "When you don't sleep your body has higher levels of cortisol because it's under more stress, so relaxing and meditating helps."
As about two-thirds of Americans are overweight and heart disease is the number one cause of death for females, taking steps to keep your tummy down to size continues to be important, especially for young people.
"Get in a support group or hire a trainer - build a support system," Michaels says, "[The lack] of being healthy is linked to lack of self-esteem. People don't feel worthy. But why not you? Get to the bottom of what has been sabotaging your behavior, and learn how you can be motivated toward changing positively ... Your health has to be on a priority platform - your life is sitting on top."
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