What the waist should be in men is of no small importance, moreover, for the guy himself. Why is it so? The fact is that the waist of the correct size is not only a beautiful figure, but also good he alth.
Not a good sign
The circumference of her more than 102 cm is a clear sign of abdominal obesity. This type of fat in the human body is perhaps the most dangerous. Being overweight can lead to type 2 diabetes and cardiovascular disease. Decreased insulin activity increases the release of free fatty acids, and this contributes to the process of joint destruction. The situation is aggravated by the fact that due to increased body weight, the load on the human skeleton increases.
If this happened, don't think the situation is hopeless. Everything can be corrected. This is worth striving for. Indeed, even a slight decrease in the waist in circumference by only 4 cm is equated to a healing effect obtained from a decrease in body weight by 5-10%. Eventhis small amount of progress improves carbohydrate and fat metabolism in the body, which helps lower blood pressure.
Determining the norm of the waist
So, the first thing to do is to measure the circumference of your waist. It's important to do it right. Measurement is carried out with an ordinary centimeter tape. The girth for measurement is not made at the level of the navel, but in the middle between the lower line of the lower rib and the upper point of the pelvic bone. Measurements are recorded on exhalation and taken twice. With a difference in measurements of 1 cm, take the average result.
What waist should men have? Although a correction is made for body height, but 102 cm, as noted earlier, this is already a problem. We can say that the upper limit should be 94 cm. If a man's waist exceeded 96 cm, then there is cause for concern. The person then needs to take action to bring the situation under control as soon as possible.
To understand in detail what waist size men should have, you need to consider the "waist-height" index. In short, this index is an indicator that characterizes the physique of a person. The body mass index, which is often used to check the correspondence of weight to height, does not correctly reflect the situation with the physique compared to the waist-to-height index. The latter relies when calculating not on weight, but on waist circumference. Because weight characterizes not only the volume of fat, but consists of different components. Incidentally, this indicatorused by athletes, including professional ones. Men who are actively involved in bodybuilding regularly, before and after training, as well as during the process, check their waist size. It is very important for them to have a low fat content with a high muscle content. But the question of what the waist should be for men is relevant not only for athletes. After all, which of the guys would not want to have a beautiful figure, without excess fat in the abdomen? And who needs he alth problems?
Index norm for men
How much waist should men have for a particular height? Using the waist/height indicator mentioned above, a guy will be able to determine if his waist size is within the normal range. To do this, in addition to a centimeter tape, you will also need a calculator. Here you already have to deal with specific numbers. The data obtained from the measurement in centimeters must be divided by the height in centimeters. The number that came out as a result of the division is the waist-height index. How to use these numbers? You can write down the following values for yourself, of course, they differ from the norms for women: the norm of the index for men is 0.43-0.53. With an indicator of 0.54 and above, a man can be diagnosed with overweight and obesity. An indicator of 0.58 means severe obesity. But one should not think that the smaller these numbers, the better. For example, an indicator equal to or less than 0.42 may mean pronounced thinness. A value of 0.35 means pathological thinness and underweight in a man. Therefore, there is a lower limit of this indicator (0.42).
Case studies
Let's look at specific situations. For example, what should be the waist for men with a height of 180 cm? Suppose the waist circumference is 90 cm. Then 90 must be divided by 180. The operation of 90 ÷ 180 gives a total of 0.50. The result is good, since it does not exceed the upper limit (0.53). In general, for men who are 180 cm tall, the allowable waist measurement range is 77.4-95.4 cm.
Now let's figure out what the waist should be for men with a height of 178 cm. A guy of this height should have it in the range from 76.54 cm to 94.34 cm. What should be the waist for men with a height of 185 cm? For this height, the appropriate dimensions will be 79.55 on the lower limit, and the upper limit will be 98.05 cm.
And for a short man, what is the norm for waist size? More on this later. The same small calculation will help you find out what a waist should be for men with a height of 176 cm. 93.28 cm (upper limit). It turns out that if a man with a height of 185 cm has a waist circumference of, for example, 96 cm, then everything is normal. That is, it does not cause much concern. But if a man with a height of 176 cm, measuring his waist, saw that the centimeter closed only on the number 96, for him this is already a clear overkill.
We figured out in detail what waist circumference should be for men with different heights. Now the boys understand clearlyhow they are doing in this regard: everything is normal or there are serious signals. If measurements have shown that the waist is clearly not in line with the norm, there is no need to despair. There is a way out of this situation. The applied diligence with the right approach will no doubt help to solve this problem. What should be done if an excess of the waist circumference is noticed? More on this later in the article.
Change in nutrition
With diets in this case, you should be extremely careful. This is because we are dealing with an abdominal form of fat. Such fat is deposited around the internal organs (mainly in men) due to metabolic disorders in the body. Since the diet can provoke such a violation, it is better not to risk it. Instead, it is recommended to reduce the caloric content of everyday food intake by only 300 kcal. The frequency of meals should also be changed. It is recommended to eat little and often, while reducing the energy value of each serving. In no case should you sharply limit food. This "shock therapy" will not lead to anything good. On the contrary, in such a stressful situation for the body, there will be a disruption in the normal functioning of the cells, and they will make reserves. As a result, body weight will increase again.
Proper nutrition can be called a diet in which the diet is balanced and based on foods that benefit the body.
What can I eat?
What's in it? As much as possibleThe menu should include fruits and vegetables. Meat is also possible, but only in limited quantities and is better than low-fat varieties (for example, poultry meat). And as an alternative to red fatty meat, doctors advise men to eat fish. Dairy should not be excluded from the diet. It is only desirable to reduce the fat content of milk to 1.5%.
In terms of dietary change, it should be in favor of protein, vegetable fats and complex carbohydrates instead of animal fats and simple carbohydrates.
Cereals and water
Proper nutrition also means a sufficient amount of cereals. In addition to the fact that cereals provide the body with the necessary nutrients and give a lot of energy, they saturate, make you full for a long time. Eating cereals improves digestion. Therefore, cereals from various cereals in the diet are simply irreplaceable. In addition, doctors recommend trying separate meals. Sufficient water intake, approximately 8 glasses every day, will help to establish the required metabolism. And this, in turn, is a big step towards reducing body fat and beautiful appearance. An increase in the amount of fiber in the diet will also be useful in this regard. This is about he althy and wholesome food.
What foods should I skip?
But food that clogs the body and gives the body an excess of calories, while not satisfying the feeling of hunger, should not be present in the house. Undoubtedly, you need to know what is junk food.
This includes:
- fast food;
- semi-finished products;
- fast food;
- sweet;
- fried;
- very s alty;
- dried;
- smoked meats.
It is important to remember that flour is also harmful (especially for men). And of course, this applies to any alcoholic beverages. If all this enters the body, the problems will be much more serious than those described earlier in the text.
He althy lifestyle and sport
You can start with something as simple as replacing the elevator with steps. If it’s hard to go through all the floors on foot right away, out of habit, you can, starting from one floor, add one floor each time. If willpower is not weak, then carefully, without strong jerks, do morning / evening jogging (or brisk walking for a start). Cycling will help too. Local exercises specifically for the abdominal muscles will also be very useful. Wave-like movements of these muscles are also recommended. They have a massage effect on the digestive organs. Ideally, it would be good for a man to take up some kind of sport.
You can go to the gym or to the swimming pool. You may not get any medals, but this will contribute to the formation of the waist and in the fight against excess weight. Yoga also helps. If you are not lazy and do strength exercises, then this will not only strengthen the muscles of a man, but will also stimulate the production of testosterone, which helps fight fat deposits, especially in the waist area.
Conclusion
Shortly reviewed, the he alth effects of belly fat on men are likely to encourage them not to give up in the fight for a perfect waist. The above methods of calculation will help you find out what the waist should be for men and be on the lookout. The described methods, applicable in combination, will help men reduce their waist and improve their he alth.
