There has been a lot of discussion around the importance of maintaining a smaller waistline and the associated health benefits. Many of us tend to carry extra weight around our abdominal area, so this blog is designed to give you some extra knowledge on how to help reduce it! Now, I’m not saying we need to have washboard abs and look like the cast from Baywatch, but keeping a close eye on our waistline and what we’re eating can make a difference!
I tend to measure most of my clients who are coming to me for weight management support. The waist circumference is an easy measure, and a great indictor of weight loss, as scales can lead to feeling disheartened if the number doesn’t change.
The Heart Foundation have the below waistline recommendations for the average Australian adult, regardless of height or build. They state that males who have a waistline greater than 94cm, and women greater than 80cm are indictors of additional fat being deposited around our abdomen. The layer of padding around our vital organs such as: heart, liver, stomach and digestive system could increase the risk of stroke or heart disease. Our arteries can also have excess fat coating them, which could also lead to poor health.
Have a read of this article from the Heart Foundation for more information: https://www.heartfoundation.org.au/your-heart/know-your-risks/healthy-weight/waist-measurement
What is one change you can make to help reduce your waistline?
PORTION SIZE OF MEALS!
What I find most common amongst my clients seeking weight management support, is the misconception of portion sizes.
As a starting point, i would recommend to have a look at the plate you eat your main meals off and ask yourself the following questions. How big is my plate? Do I go for seconds? How much of my plate is dedicated to Vegetables? Meat? Rice or Pasta? Now apply the following concept as a starting point to help you include a balance of nutrients at every meal, and smaller portion sizes. Aim for:
- ½ plate vegetables (non starch vegetables e.g broccoli, cauliflower, carrots, peas, beans, kale)
- ¼ plate carbohydrates (aiming for grain options e.g pasta, rice, cous cous, quinoa, polenta, semolina,)
- ¼ plate protein (lean meat, chicken, fish, legumes, eggs, tofu)
This advice, in combination with specific, tailored support and education from your Accredited Practising Dietitian, me 🙂 can help you obtain the results you have been striving for!
Visit, 'Contact Me' to find out how to get in touch 🙂
