Belly fat or visceral fat is the stubborn fat around the midsection that can be detrimental to health. Studies show that this type of fat can increase the risk of developing chronic diseases like type 2 diabetes, heart disease, and stroke.

However, not all waist sizes are created equal. Here are some tips on how to measure an ideal waist size and what numbers to look out for:.

Why Waist Measurements Matter

It’s crucial to keep track of your waist size because the circumference of your waist can indicate your health status.

Research shows that waist measurements are better predictors of health risks than body mass index (BMI), which is a measure of obesity based on height and weight. In general, women with a waist measurement of over 35 inches and men with a waist measurement of over 40 inches are at higher risk for developing chronic diseases.

A healthy waist size for women is considered to be between 27 to 35 inches, while for men, it’s between 31 to 40 inches.

How to Measure Your Waist

Measuring your waist is easy, and all you need is a measuring tape. Here are the steps:.

Stand up straight and breathe out
Wrap the measuring tape around your waist, just above your belly button
Ensure that the tape is snug but not too tight
Read the measurement in inches or centimeters

It’s important to note that waist measurements should be taken when your stomach is relaxed and not after a meal or exercise. Consistency is also essential, so ensure that you measure your waist at the same spot each time you take measurements.

Tips to Reduce Belly Fat

If you have a waist measurement that falls outside the healthy range, there are steps you can take to reduce belly fat. These include.

Eat a healthy, well-balanced diet
Engage in regular physical activity
Reduce stress levels
Get enough sleep
Avoid sugary drinks and processed foods
Drink plenty of water

Additionally, strength training exercises that target the abdominal muscles can help tone and strengthen the core muscles, which can result in a flatter stomach.

Healthy Waist Measurements by Age and Gender

As we age, our waistlines tend to expand, and our risk for chronic diseases increases. Here’s a breakdown of healthy waist measurements by age and gender:.

Women

Under 40 years old: 32 inches or less
Between 40 and 50 years old: 34 inches or less
Over 50 years old: 36 inches or less

Men

Under 40 years old: 37 inches or less
Between 40 and 50 years old: 39 inches or less
Over 50 years old: 41 inches or less

The Bottom Line

Knowing your waist measurement and maintaining a healthy waist size is essential for staying healthy and reducing your risk of chronic diseases. Ensure that you measure yourself regularly and take steps to reduce belly fat if necessary.

Remember that a healthy lifestyle that includes a balanced diet and regular exercise is the cornerstone of a healthy waist size and a healthy life.