Did you know that a ‘fit’ waist size is a major concern? Just like obesity, health experts say having a healthy waist size is the most important factor in your health and wellness.
Our natural waistline hits the area between the top of the hip bone and the bottom of the rib cage.
Depending on some factors such as genetics, frame size, and lifestyle habits, Professor Joseph Mucumbitsi, a cardiologist and the president of Rwanda Heart Foundation, says your waistline may be bigger or smaller.
"Larger waistline may mean one is carrying excess abdominal fat, which may put them at higher risk of obesity-related health conditions,” he says.
According to the American Heart Association, an unhealthy waist size increases the risk of chronic diseases like diabetes and heart disease.
A waist size of more than 35 inches (or 88 cm) in women and over 40 inches (or 102 cm) in men is considered unhealthy. The ideal waist size however would be 32 ½ inches for women and 35 inches for men.
Miguel Clement Mutali, a trained fitness instructor and sports therapist working at Kigali Marriott Hotel, says in his line of work he has met many clients who are obsessed with losing weight, and constantly worried about their body mass index (BMI) being too high.
However, he notes, few of them couldn’t care less about whether their waist size is healthy or not.
Mutali notes that from his view, this is so because more often than not, the waist stays hidden thus easier for most people to pay less attention to it, yet waist size may be a better predictor of good health when compared to BMI.
He says people should understand that waistline is just one of the three key measures of one’s overall health. Two other important considerations are body mass index (BMI) and waist-to-hip ratio.
"Carrying weight around the waist is a clear sign of health issues which has been long linked to some conditions such as diabetes, and heart disease,” he says.
Way forward
Mutali says after getting to know your waist size, it’s good to start working out, especially if the number is high. For instance, he advises that regular and moderate-intensity cardiovascular activity to lose weight is important, adding that including a cardio workout is also very effective when it comes to maintaining a healthy waistline.
Also, the trainer goes on to add that weight training is an effective way to slim your waistline as well. He points out that this could be achieved by lifting weights at least three to four times a week. One can as well workout to engage abdominal muscles and strengthen them, which will help melt fat in that area.
Mucumbitsi says there is also a need to cut out fructose from your diet completely, as it contributes to abdominal obesity, and that this sugar is normally found in sports drinks, like juices, sodas, and processed foods.
Meanwhile, he advises to focus on eating a varied diet comprising real, organic, whole foods.
Filling up your plate with vegetables or greens and fruits and choosing healthy grains like whole wheat, quinoa, and brown rice is essential.
Taking in healthy fats is important as they help you feel full and burn belly fat. Mucumbitsi says one shouldn’t forget to have enough sleep, at least seven to eight hours of good sleep every night.