Why You Should Measure Your Waist

The three macronutrients (protein, fat, and carbohydrates) fuel the body, and intakes of certain  Waist circumference is often use as a non-invasive measurement for abdominal obesity to determine risk of dyslipidemia, diabetes, heart disease, and mortality. You can measure your waist circumference by finding your belly button, sticking the end of the tape measure two inches above it (right around where you can't suck in anymore), and measuring all the way around you. 
macronutrients are associated with differences in body composition. When it comes to body composition, there are a number of different anthropometric measurements such as weight, skin fold, and waist circumferences that can be used to determine risk of disease associated with obesity. Abdominal obesity is increased fat on the waist and trunk that is independently associated with risk of metabolic syndrome.

 While high refined carbohydrate and starch intake is associated with increased waist circumference, a protein rich diet is actually inversely related with abdominal obesity. In fact, substituting protein for carbohydrates is a recommended way to reduce waist circumference, as fat and total macronutrient intake did not appear to be related. In those at higher risk of abdominal obesity such a men, everyone over 40, smokers, and those who participate in little physical activity could make fantastic use of this information, as they could make the macronutrient substitutions needed to decrease abdominal obesity, thereby decreasing risk of diabetes, heart disease, dyslipidemia, and associated mortality.

This varies from the ‘common knowledge’ of calories in vs calories out and weight. Many of my clients struggle to overcome the idea that different kinds of energy can impact their body composition in various ways, and that it is not always as easy as genetics, exercise, or caloric intake. This has been drilled into everyone’s heads for many years, and the automatic reaction is going to be that this doesn’t make any sense. 

Let's talk about why abdominal obesity is dangerous.

“It presses on your organs and places more stress on your body than weight that may concentrate around hips and thighs.”

Then, we can talk about why it’s there.

“Abdominal obesity is hormonal and stress weight that accumulates due to diet and lifestyle. Part of the reason it places you at higher risk of diabetes, heart disease, etc. is the hormonal dysfunction associated with increases waist circumference.”

Now, how do we fix it?

“Sometimes the weight around your waist isn’t as simple as how much you’re eating and how much exercise you’re doing, but what you’re eating. If you have a high carb diet, especially refine carbs and starches, you’ll often see more weight accumulating around your waist. On the other hand, making sure you get plenty of protein actually helps keep fat off your abdomen! A whole foods diet rather than a highly processed one can also help avoid abdominal weight gain.”

It can be really hard to make major changes to your diet if you aren't seeing results, and measuring waist circumference is a great way to be sure you're on track. Losing pounds is good, but losing inches is even better!