Unfortunately, not many are doing it for health. According to the research results described in the symposium the American Heart Association said that a large waist is an indication of the high risk of heart attack or other serious diseases. “Waist circumference is important to note, because a large waist circumference can indicate irregularities in the body, especially heart disease,” said Dr. Robert Eckel, chairman of the American Heart Association.

Why it is dangerous?

Did you know, fat that is accumulated in the abdominal cavity was more dangerous than fat in the buttocks or thighs. The reason is, fat in the abdomen has large fat cells, causing excessive accumulation of fat in adipose tissue and ultimately produce harmful proteins. From the results of research conducted by researchers from France to the 7000 French policeman who died between the years 1967-1984, most of them was caused by a heart attack. After waist circumference measurements were taken, most of them died because they had a distended stomach and a large waist circumference or usually referred to as central obesity.

Measuring waist circumference

How do I measure it? Apparently you can do it manually, using tape measure as used by tailors. As a standard, the waist size that you need to be wary of in a man is if it is more than 101 centimeters (40 inches), while for women, the risk of high cholesterol will increase when waist circumference is larger than 89 centimeters (35 inches).

What to do?

This condition is closely related to health, so you should not just do the waist diminution because of performance reasons but also for health reasons. Here are some tips to shape your waist to look ideal and make your body more healthy.

1. Changing eating habits

Healthy eating behavior is known to inhibit the accumulation of fat around the abdomen. Always having good meal is just satisfying your appetite and delighting the tongue. Once past the throat, delicious food is not felt. So you can feel the delicacy of an optimal diet, chew the food as much as 30 times . Besides spoiling the tongue with food taste, optimal chewing will make you eat less, because the digestive system can digest food faster, and hunger is no longer perceived.

2. Reduce your carbohydrate intake

Foods that contain high carbohydrates are definitely fattening. Like protein, carbohydrates contain 4 calories each gram. It is recommended to replace the complex carbohydrates such as bread, pasta, rice, and potatoes with a food derived from grain, which is the best energy source for those who are dieting.

3. Identify types of healthy foods and unhealthy foods

In general, healthy food is bad food on the tongue because it contains very little saturated oil. While unhealthy foods, it feels good on the tongue, but contain high saturated fats.

4. Avoid instant method to reduce fat on your stomach

Burning calories that have been entered into the body, is relatively difficult. According to the calculation of sports experts, the body takes 1 hour moves (jogging, brisk walking) to burn only 500 calories. There is no instant method of reducing fat in the abdomen and waist.

5. Exercise

We have to move routinely to burn body fat, including fat around the waist.

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A research done by researchers at the University of Pennsylvania had proven that  people with abdominal fat-free have cardiac risk 72% smaller and a stroke only 41%, compared to a fat belly owners. In the U.S., to eliminate fat in the abdominal area, many people do therapy injection of Human Growth Hormone (HGH). But this therapy is extremely painful, and the cost of injection therapy is also very expensive.

This condition encouraged experts from the university to find an alternative way to free a person from the fat around the abdomen. The way is easy, but more integrative.

Perform light weight training, at least 1 hour each week. This method is able to help you lose your weight as much 10 kg for 6 months. In this way, fat around the abdomen was burned.

Its better to have snacks such as popcorn. These foods have very low calories. One cup of popcorn contains just 30 mg of calories, if processed without using butter.

Small amounts of wine can also be beneficial. According to research that was conducted by scholars at the University of Buffalo, people who drink wine every day, have less abdominal fat than those who do not drink wine. The recommended amount is 120 ml a day. Wine in this dose is known to stimulate the body’s cells to become more sensitive to insulin, thus preventing the blood sugar into stored fat around the abdomen.

Combine the carbohydrates with proteins. In the book “The Cortisol Connection”, a nutrition expert, Shawn Talbott Ph.D. encourages you to have a few ounces of protein each time consuming carbohydrates. This is very powerful to reduce the production of cortisol in the body so that the process of storing fat around the abdomen can be minimized.

Stop counting calories and do not be too obsessive. Someone who is too worried about their weight has been proven to have higher cortisol levels than those who did not question their weight. Cortisol has been shown to stimulate fat in the stomach which increases appetite and makes your body metabolism slower.

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