Are you doing more harm than good to your overall health and well-being? If your waist measurement is 40 inches or more, you may be at risk for cancer, type 2 diabetes, and other serious health conditions, according to Hartford Health Care. An average adult waist in the US equals 36 inches. There are everyday habits that give you a bigger waistline, according to science, that you should be aware of. Read on for more information.
Research by the International Agency for Research on Cancer, affiliated with the World Health Organization (WHO), indicates that a bigger waist increases the risk of type 2 diabetes and obesity-related cancers. Cancers include the esophagus, gallbladder, prostate, stomach, kidney, liver, pancreas, and ovary. Dr. Peter Yu, chief physician at Hartford HealthCare Cancer Institute explains (via Hartford HealthCare): “It is clear that regardless of how excess body weight is measured, obesity increases the risk of cancer and the risk of recurrence.” of cancer after treatment.” Dr. Yu adds, “Obesity affects the body’s immune system and metabolism in ways that cause cancer problems.”
A normal BMI measurement is usually between 18.5 and 24.9. Obesity means a BMI of 30 or more. If you have four or more extra inches around your belly, it’s important to take the time to lose some weight and lower your health risks. According to Dr. Yu, “Energy balance, which is matching calorie intake with daily exercise levels, is a key component of a healthy lifestyle. Reducing calories along with increasing exercise is more likely to result in a weight loss than either of the two separately.”
Now, let’s get into some everyday habits that give you a bigger waistline and are bad for your health, according to science. It’s never too late to start incorporating changes into your routine.
There is a very good chance you are eating and drinking more sugar what you realize Sugar is not your friend at all and it hides in many of your favorite items. What’s sneaky is that some of the items are perceived as healthy, like granola and protein bars, yogurt, breakfast cereals, energy drinks and fruit juices, according to health line. Did you know that some specialty coffees are linked to increased visceral fat? Or that two 16-ounce cans of soda contain a whopping 104 grams of sugar?
Too much of anything is not good for you, but it’s a great idea to limit your sugar content on a daily basis. Also, be aware of what’s on the ingredient list of the items you buy.
Related: Best-kept exercise secrets for a smaller waist at 50, expert reveals
Granted, most people enjoy a glass or two of wine with dinner. Hey, research has even shown that drinking red wine can lower your chances of developing heart disease (via health line). But enjoying too many drinks leads to over weightalong with other health conditions. There are many alcoholic beverages that are high in calories.
When it comes to drinking wine, a 5-ounce glass of chardonnay, sauvignon blanc, or pinot grigio has 120 calories, according to diet vs disease. Your favorite cabernet or zinfandel will set you back 125 calories. Any sweet wine has 160 calories per glass. You get the picture. Limit how much you drink, and once you do, you’ll start to see a difference in your belly!
Related: Get Rid of Your Waist Bulge With This Kettlebell Workout
Maintaining an irregular eating schedule can contribute to the accumulation of visceral fat, which affects your waistline and overall health. (Excess visceral fat is linked to an increased risk of metabolic syndrome, prostate, colorectal and breast cancer, Alzheimer’s, cardiovascular disease and type 2 diabetes, according to Jenny Craig)
It’s not a good idea to skip some meals and eat more than you should during others. Unhealthy eating patterns can increase your stress levels and negatively affect your gut microbiota.
We totally get it: you love watching your favorite TV shows. But staying sedentary for too long is never a good thing. It’s important to have downtime to allow your body and mind to relax and recharge after a busy week, but choose your activities wisely. In fact, research from the University of Minnesota School of Public Health reveals that watching television for an hour and a half translates into about 3.5 cubic centimeters of additional abdominal fat. Hey!
Instead of lounging on the couch regularly, consider engaging in some healthy physical activity. You can put down some candles and do a yoga flow, go for a walk while listening to your favorite audiobook, or take your pup for a short walk.
This brings us to our next point on the everyday habits that give you a bigger waistline: You’re not exercising as much as you should, if at all. Not exercising regularly is detrimental to your health and waist size.
A brisk walk or just an hour of exercise helps a lot to lose weight. In fact, a study on overweight people indicates that riding a stair climber twice a day for just five consecutive minutes shed about 7.3 pounds of body weight in just three weeks.
Last but not least, the everyday habits that give you a bigger waistline have to do with eating too many of the wrong foods. Everyone who wants to reduce their waistline needs to reduce their calorie intake. In accordance with Mayo Clinic. (Your mind and body will thank you!)
A plant-based diet that includes foods like legumes, nuts, seeds, and fresh fruits and vegetables is always a healthy choice. You can also add items like fish and low-fat dairy products to your weekly rotation. And of course, be sure to limit your intake of chicken and red meat.
If you’re a 50-year-old woman, it’s important to cut your calorie intake by about 200 each day just to maintain your current weight and shape. Mayo Clinic reports. If you want to lose a few pounds, you may need to cut more. Always be aware of what you are putting into your body and treat it with TLC!
