Even if you have a healthy weight and body mass index (BMI), carrying too much fat around your middle (waist) can increase your risk of developing heart disease, type 2 diabetes, cancer and erection problems.
To measure your waist:
- find the bottom of your ribs and the top of your hips
- measure midway between these points (probably around your belly button)
- breathe out naturally before taking the measurement
If your waist is 94cm (37ins) or more (for men) you at higher risk of the diseases mentioned. If your waist is 102cm (40ins) or more you are at very high risk and should see your GP. Got a tape measure handy?
The British Dietetic Association suggest some smart swaps to add variety, provide more nutrients and save calories. If you’re interested in weight-loss, just these swaps could help you shed weight every week. No hassle.
TAKE OFF: Fried bacon, egg, sausage, tomatoes & hashbrowns
BRING ON: Grilled bacon, sausage & tomatoes, poached egg, wholemeal toast
TAKE OFF: Standard BLT sandwich
BRING ON: BLT with reduced-fat mayo and lean bacon
TAKE OFF: Danish Pastry
BRING ON: Cereal bar
TAKE OFF: 34.5g bag of crisps
BRING ON: 28g bag reduced fat crisps
- Eat slowly, chew each mouthful
- Don’t watch TV, read or surf when eating
- Learn to read food labels
- Think about healthy snacks as well as healthy meals
- Think about portion size
- Drink water (not sugary drinks)
- Keep active – replace a car journey with a bike ride or walk
- Watch the booze
Source: Men’s Health Forum Toolbox Talk 2017