Why Your Waist Circumference Matters 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 “un-pinchable” 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 fibre side dish): Garlic Lemon Roasted Brussels Sprouts

Serves 4

1 lb Brussels 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

Instructions 

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.

Garlic Lemon Roasted Brussels Sprouts
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • 1 lb Brussels 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 and Parmiggiano
Instructions
  1. Preheat oven to 400F.
  2. In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.
  3. Bake for about 15 minutes. Toss.
  4. Bake for another 10 minutes.
  5. Serve and Enjoy!

 

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

https://authoritynutrition.com/20-tips-to-lose-belly-fat/

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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3 months ago
Tracy Houle Nutrition
I dont know about you but I have been struggling over these last few months. 

All of the things that Im normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, Im committing to a 4-week meal plan to revitalize my health and help me shed a few pounds. 

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating

I don't know about you but I have been struggling over these last few months.

All of the things that I'm normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, I'm committing to a 4-week meal plan to revitalize my health and help me shed a few pounds.

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating
... See MoreSee Less

3 months ago
Tracy Houle Nutrition
TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.

 

Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.

 

When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.

 

The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!
 

So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca 
 
https://tracyhoule.com/food_health_climate_change/

TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.



Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.



When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.



The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!


So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca

tracyhoule.com/food_health_climate_change/
... See MoreSee Less

Comment on Facebook

Very informative. Thanks for sharing !

4 months ago
Tracy Houle Nutrition
Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet? 

https://tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/

Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
... See MoreSee Less

Comment on Facebook

I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

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