Kevin examines whether waist circumference and BMI can be helpful in addressing your overall health.
Kevin examines whether waist circumference and BMI can be helpful in addressing your overall health.
Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.
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This is Kevin Don, the Get-Fit Guy. Welcome back regular listeners and welcome to new listeners. If you are new here, there is nothing wrong with your sound quality, I’m just Scottish. Now, this week I am going to address something I hear from time to time and that is that BMI or Body Mass Index is a myth and that if you are muscular it doesn’t apply to you. I have in the past heard powerlifters, rugby players and even judoka talk about how being bigger is just part of the game. Sometimes I feel like you aren’t a rugby player, you are just too lazy to do cardio. So, is there a relationship between BMI and health? What about waist circumference? Well, sit back, relax and enjoy as I take as deep a dive as 12 minutes will allow (which isn’t very deep at all) into the question.
First things first, let's break down what waist circumference and BMI actually mean.
Waist circumference measures the distance around your waist, just above the belly button. It's a simple yet powerful indicator of visceral fat, which mostly builds up around your abdomen because this is where your organs are. It has been linked to various health risks, such as heart disease and type 2 diabetes. A larger waist usually means excess fat inside the organs and in the liver, for example your fat and blood sugars rise. This is the cause of the increased risks of metabolic diseases.
So, what is a large waist size considered to be? Well, according to The British Heart Foundation, for Men, a ‘low risk’ waist circumference would be below 37 inches and For women, below 31.5 inches. It should be noted that for men and women of African Caribbean, South Asian, Chinese or Japanese origin, a waist circumference of 35.4 inches for men is low risk. For women in this category, the low risk is still 31.5 inches. The ethnic origin differences are because in the latter groups, men seem to carry more fat and less muscle at the same weight as those of white European descent and therefore risks begin at a lower weight gain. (BHF- University of Bristol)
On the other hand, BMI is a numerical value calculated by dividing your weight in kilograms by your height in meters squared. It provides a general indication of whether you're underweight, normal weight, overweight, or obese. While it's a widely used screening tool, it's important to note that BMI doesn't distinguish between muscle mass and fat mass, which can lead to misinterpretations, especially for individuals with high muscle mass. However, this is where the relationship between BMI and waist circumference comes in. The normal BMI range should be between 18.5 and 24.9 for both men and women. My own BMI is 28.4, which puts me in the overweight category. However, my waist circumference is 32 inches, putting me 5 inches below the upper limit for ‘low risk’. From these two pieces of data we can see that my high BMI is not due to body fat, but muscle mass. If you find that your waist circumference and BMI are outside these parameters, you may want to address this.
The Relationship with Health:
Now, let's talk about the nitty-gritty: how do waist circumference and BMI relate to your health? Well, research has shown that excess abdominal fat, as indicated by an increased waist circumference, is associated with a higher risk of developing chronic conditions like cardiovascular disease, hypertension, and insulin resistance.
Similarly, a high BMI has been linked to an increased risk of various health problems, including diabetes, certain cancers, and musculoskeletal disorders. However, it's essential to remember that BMI is just one piece of the puzzle and should be interpreted in conjunction with other factors such as lifestyle habits, family history, and overall metabolic health. If you want to know your BMI, you can easily use an online calculator for free and if you want to know your waist circumference, you can measure it. Simples.
Practical Recommendations to Lower BMI:
Alright, now that we understand the importance of waist circumference and BMI, let's talk about practical steps you can take to lower your BMI and improve your overall health. Here are some evidence-based recommendations:
Balanced Diet: Focus on consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugary snacks, and high-calorie beverages. Opt for nutrient-dense foods that provide essential vitamins and minerals without excess calories. Hu, Frank B. "The Mediterranean diet and mortality—olive oil and beyond." New England Journal of Medicine 368.14 (2013): 1279-1280.
Regular Exercise: Incorporate regular physical activity into your routine, aiming for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Include a combination of cardiovascular workouts, strength training, and flexibility exercises to improve overall fitness and burn calories. Warburton, Darren ER, Crystal Whitney Nicol, and Shannon SD Bredin. "Health benefits of physical activity: the evidence." Canadian Medical Association Journal 174.6 (2006): 801-809.
Mindful Eating: Practice mindful eating by paying attention to your body's hunger and fullness cues. Avoid eating in front of screens or while distracted, and savour each bite by chewing slowly and mindfully. This can help prevent overeating and promote a healthier relationship with food. Kristeller, Jean L., and Ruth Q. Wolever. "Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation." Eating disorders 19.1 (2011): 49-61.
Adequate Sleep: Prioritize getting enough quality sleep each night, aiming for 7-9 hours for adults. Poor sleep can disrupt hormonal balance, increase appetite, and contribute to weight gain. Establish a relaxing bedtime routine, create a comfortable sleep environment, and limit caffeine and screen time before bed. Patel, Sanjay R., et al. "Association between reduced sleep and weight gain in women." American journal of epidemiology 164.10 (2006): 947-954.
Stress Management: Find healthy ways to manage stress, as chronic stress can trigger emotional eating and lead to weight gain. Practice relaxation techniques such as deep breathing, meditation, yoga, or tai chi. Engage in activities you enjoy, spend time outdoors, and cultivate supportive relationships with friends and family. Epel, Elissa, et al. "Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat." Psychosomatic medicine 62.5 (2000): 623-632.
There you have it. Waist circumference and BMI serve as valuable tools in assessing health risks associated with excess weight and abdominal fat. By understanding the significance of these metrics and adopting practical lifestyle changes, you can take proactive steps to improve your health and well-being. Any questions, email me at getfitguy@quickanddirtytips.com
Get-Fit Guy is a Quick and Dirty Tips podcast. Thanks to the team at Quick and Dirty Tips Morgan Christianson, Holly Hutchings, the director of podcasts Brannan Goetschius and Davina Tomlin. I’m your host, Kevin Don. If you have a question for me, leave me a voicemail at 510-353-3104 or send me an email at getfitguy@quickanddirtytips.com. For more information about the show, visit quickanddirtytips.com, or check out the show notes in your podcast app.