Where's your fat?
Look at yourself in the mirror, do you have belly fat?
If you have belly fat, you carry a lot of your weight around your waist. If you have belly fat, even if you are normal weight or overweight, you are at risk for heart disease and diabetes. A good way for you to understand your fat distribution is to compare the number of inches of your waist circumference with your hip circumference. Use a tape measure to get your waist-to-hip ratio:
1. Measure around your waist at its smallest point, which is usually just above your belly button (navel).
2. Measure around your hips at their widest part.
3. To get your ratio, divide your waist measure by your hip measure. Waist ÷ Hip = Ratio
You are at increased risk for heart disease or diabetes if:
You are a man and your ratio is greater than 0.9
Example for men: If your waist is 42 inches and your hips are 38 inches, divide 42 by 38 = 1.1 (42 ÷ 38 =1.1) Your ratio is more than 0.9 so you are at risk for heart disease or diabetes.
You are a woman and you’re your ratio is greater than .85
Example for women: If your waist is 35 inches and your hips are 30 inches; divide 35 by 30 = 1.16 (35 ÷ 30 = 1.16) Your ratio is more than .85, you are also at risk.
Losing body fat by eating healthy, especially fewer carbohydrates, and exercising regularly are the best ways to decrease your risk for heart disease and diabetes.
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