Why Your Waist Circumference Matters 100x More Than What You Weigh

Why Your Waist Circumference Matters 100x More Than What You Weigh

You totally want to ditch your scale, don’t you?

You may have this weird kind of relationship with your “weight”.

I mean, it doesn’t define you (obviously).

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well…you look at yours and I’ll look at mine).

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “unpinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn’t a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

  • Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.

  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer. It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.

  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).

  • Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.

  • Stress less. Seriously! Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.

  • Get more sleep. Try making this a priority and seeing how much better you feel (and look).

Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts

Serves 4

1 lb brussel sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

Preheat oven to 400F.

In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes. Toss.

Bake for another 10 minutes.

Serve and Enjoy!

Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You may want to eat them more often.

Tips to losing the last 5-10 lbs

Let’s be honest, those last 5-10 lbs we have to lose always seem to get stuck on our bodies like super glue, right? It’s so much easier to lose the initial weight we have in the beginning of our new programs and goals than these final suckers. Have you ever been stuck at a plateau before and not quite sure what the heck you’re supposed to do either…so you decide to just do the same things over and over again?

Yes, I know this is true cuz I’ve been there too. Definition: INSANITY 

I was always so excited in the beginning of my journey (more times than I care to count) because it just seemed so much simpler to drop those first pounds and inches, right? I mean, you can cut out the sodas, and the sugars and the breads and all of a sudden POOF! The scale responds in the right direction and we think we have found the perfect plan at last!

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But somewhere along the lines, we get stuck. And when I say “stuck“, it’s like those pounds are never going to budge from our bodies! I know for me, it’s happy to sit in my waist and hips. ugh….

Excitement….gone…

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So what’s a girl to do? I’m so glad that you asked! 😉 This is my honest and real life recipe for getting to your goals for good.

Let’s start with our workouts (cuz honestly, it is the easiest thing to focus on first!)

Have you been doing the same workouts and/or exercises for more than 60-90 days?

Since I’ve committed to better progress and change,  I switch my program every 8-12 weeks. It not only keeps my body happy and changing, but it also keeps my mind from getting bored and slacking off. It’s within the 60-90 day time frame, that our bodies have adapted to the workouts and needs a change to be challenged again.

Another important aspect to change is in the workout intensity and the weight selections used in these 60-90 day plans. If you keep doing push-ups on your knees but after a few weeks, you can rock out more than 20 reps without breaking too much of a sweat; it’s time to start with at least one or more reps on your toes to up the ante. How about the intensity in your cardio and weight lifting? Do you just go through it ho-hum style cuz you can…or do you commit to push to your limits as often as possible?

If we aren’t struggling then we won’t change…and honestly, it’s going to be a better idea to just get some extra sleep instead if we aren’t willing to push the extra mile. It’s also important to note that we need to work all areas of fitness; cardio, strength training and flexibility.

If you are scared of lifting weights that are heavier than 5lbs and doing cardio for umpteen hours, you really need to change it up more strength training. True story. This will allow you to lose fat, gain lean muscle and raise your metabolism which all leads to better results than just mere cardio.

Now let’s talk about nutrition. This topic is pretty deep so I’m going to keep it basic but touch on why it’s our first priority if we really want to make lasting changes. Are you someone who eats less than 1200 calories a day? Are you someone who doesn’t count or measure portions and calories at all? Are you someone who just eats “clean” and considers that a success all it’s own? Are you someone who believes you can eat all you desire bcuz you’ll be working out for 2 hours or more in the gym after?

Any of these issues above will lead to the dreaded stall we are talking about. When I got to my breaking point and was sick and tired of going up and down in my plateau of the last few pounds, I knew there was something I needed to change that would push my body into the direction I was working so hard to reach. I just didn’t know what that meant. My solution? Sign up for a bikini competition!

Yes, I did. The. Hardest. Thing. I. Have. Ever. Done.

And I have to say that I’ve run a marathon before.

The reason I share this with you is that the bikini competition was the push I needed to scare myself into making new changes that would WORK. No more dabbling in the process and thinking “I’m close enough and can have this extra treat” 

I put skin in the game. I plopped down money to hire a professional competition trainer to tweak my meal plans and workouts for 6 months. I paid over $700 for my custom-made and crystal blinged out bikini for the competition. I was ALL IN and when I ask my current clients to give me the same focus; I can say that I know what that feels like. It’s scary as all get out. But you know why it’s scary?

No, you don’t have to do what I was going to do; and get on stage in front of judges in a bikini…but you do have to get the heck out of your comfort zone!!

That 5-10 lbs is not just extra “weight”; it’s your COMFORTABLE SKIN!!

#dude!

Okay, here’s the scariest part of all. If you want to truly change your body and lose those last few pounds here is what “ALL IN” means for at least a month or so.

  1. No alcohol (Yes, I said it!)
  2. No whole grain breads, waffles or bagels.
  3. Carbs equal; quinoa, brown rice, sweet potatoes and oatmeal
  4. Cut back or cut out dairy
  5. Cut out sodium.
  6. Get back to basics.
  7. Cut out the FLUFF…you know what I’m talking about!
  8. Go all out and accept no excuses.
  9. Invest in supplements to bridge gaps in your nutrition and help your body repair and recover as needed.
  10. Know what you need for YOUR body and not a cookie-cutter program you find on pinterest. (yes, I said it)

Trust me, if you follow the program and follow what I’m saying, you WILL reach your goals. You WILL enjoy a tight belly and lifted booty and less fluff around the middle. But keep spinning your wheels where you are today and you will likely stay exactly where you are now.

Wanna join me in a challenge to prove it? I’ll be sharing all of my strategies, tips, recipes, food plans, help with typical struggles and help with balance and maintenance once you do reach your goals in my #30DayChallenge

Only the most committed need apply. This is for anyone with 5-20 lbs to lose. 100% guaranteed!