Why having a flat stomach was one of the health goals I accomplished this year.
So I lost around 80 pounds in less than a year about 12 years ago.
Then gained some back after a car accident that I lost 8 years ago when I wrote my book Lose Weight Gain Health – using the 9 steps I used to lose the weight.
However, after so many years of keeping the majority of weight off, I knew it was time to go to the next level.
You see most people go from abysmal to normal or good to excellent.
It is very rare to see people go from horrible to exceptional.
It is for me above average to have a flat stomach. (Since I was in high school)
It seemed like a worthy goal, and I knew that the health benefits are astounding.
Did you know that one of the measures used to determine cardiovascular, diabetes and mortality risks is your waist circumference?
A study from 2004 found that it is waist circumference, not BMI that explains obesity-related health risk. Janssen I, Katzmarzyk PT, Ross R. Waist circumference and not body mass index explains obesity-related health risk. The American journal of clinical nutrition. 2004 Mar 1;79(3):379-84.
Here is the test you can take now.
- Measure the distance from the top of your hip bone and the bottom of your ribs.
(Mine is 6 inches)
- Take your waist measurement precisely half way.
(Mine is just above my bellybutton)
- Wrap the measuring take and breathe out normally.
- Check your measurement.
Your health is at risk if your waist size is:
Over 94 cm (about 37 inches) for men.
Over 80 cm (about 31.5 inches) for women.
Waist circumference is less accurate in some situations, including pregnancy, medical conditions where there is distension of the abdomen, and for several groups such as Aboriginal and Torres Strait Islander peoples, South Asian, Chinese and Japanese adults.
What else is helpful to check is the difference between your hips and waist. (WHR)
Waist-to-hip ratio (WHR) is one of several measurements your doctor can use to see if you’re overweight and if that excess weight is putting your health at risk. Unlike your body mass index (BMI), which calculates the ratio of your weight to your height, WHR measures the ratio of your waist circumference to your hip circumference. It determines how much fat is stored on your waist, hips, and buttocks.
Not all excess weight is the same when it comes to your health risks. People who carry more weight around their midsection (an apple-shaped body) are at higher risk for heart disease, type 2 diabetes, and premature death than those who carry more of their weight in their hips and thighs (a pear-shaped body). Even if your BMI is within a reasonable range, your risk for disease may be increased.
In both men and women, a WHR of 1.0 or higher indicates a high risk for heart disease and other conditions that are linked to being overweight.
Calculate your WHR now:
You can figure out your WHR on your own, or your doctor can do it for you. To measure it yourself:
Stand up straight and breathe out. Use a tape measure to check the distance around the smallest part of your waist, just above your belly button. This number is your waist circumference.
Then measure the distance around the largest part of your hips — the fullest part of your buttocks. This number is your hip circumference.
Calculate your WHR by dividing your waist circumference by your hip circumference.
Divide the waist number by the hip number.
(Mine 28/39.5 = 0.71 Therefore my risk is low because it is under 0.8)
Knowing what you need to do to lower your risk is your first step. It is important to have a clear goal.
After I know I wanted a flat stomach I went to work and devised a plan. It took me several months, but I lost 8 inches around my waist and reduced my health risk greatly.