Waist Circumference Guidelines
Recommended Range
- Women: Under 85 cm (34 inches)
- Men: Under 90 cm (36 inches)
- May vary by overall body size, ethnicity, and other factors. Above measurements are for Koreans.
What does it tell?
- Waist circumference is an indicator of visceral fat (fat inside belly)
- Visceral fat is necessary as it lubricates between organs, however, too much amount is associated with increased risk of health problems.
- Visceral fat is known to secrete various hormones that cause inflammation, insulin resistance (increases risk of diabetes), and leptin resistance (increases appetite).
- "Anything that can increase visceral fat can accelerate your aging", one of my doctor said
How to Measure
- Stand straight with feet shoulder-width apart
- Find your waist - the dip above your belly button and below your ribcage
- Measure around the waist when exhale
How to reduce visceral fat
Mainly driven by healthy diet. Refer to this website for healthier eating.
Regular cardio exercise helps. Refer to this website for exercise.