Over the years, beauty standards are constantly changing. From Rubensian shapes through the era of Twiggy, to the present day, when the hourglass figure is at its absolute peak, thanks to Kim Kardashian. Undoubtedly, in this line of thought, there is one part of the female body that has always been in fashion, and that is the thin waist Apart from beauty and proportions, it is also a symbol of good he alth.
Many specialists claim that the size of the abdominal circumference can be an indicator of a person's he alth. The type of fat that hangs around the waist is the type of fat that actually surrounds your organs, and it's been linked to high blood lipid levels, high blood pressure and diabetes.A larger waist size can be a signal that you have excess fat in the organs themselves. When this happens – for example in the liver – it pushes too much fat and sugar into the bloodstream, increasing the risk of heart disease and diabetes.
How can we know if we are at risk? An indication of this can be the size of the waist.
What are he althy waist measures?
In men, a waist measuring less than 94 cm is considered low risk; between 94 cm and 102 cm – high risk, and over 102 cm very high risk.
For ladies, waist measurements below 80 cm are categorized as low risk; between 80 and 88 cm is considered high risk and over 88 cm - very high risk.
Which foods can help us reduce waist sizes?
Fruits are rich in vitamins, minerals, fiber and antioxidants. Fiber improves digestion, increases the amount and diversity of good microbes in the stomach, speeds up metabolism and helps lower blood pressure values.
Citrus fruits - lemons, oranges, limes, kiwis, tangerines have an antimicrobial effect. Here we must mention apples, watermelon, grapes. Remember that in addition to useful substances, they also contain sugar. If you have concerns about blood sugar levels - choose berries (blackberries, raspberries, strawberries, blueberries) - they will not cause glucose spikes and are suitable for people who prefer a low-carb diet.
Fish is a great source of protein as well as omega-3 fatty acids. Protein helps maintain and build muscle mass, while beneficial fatty acids fight inflammation in the body and increase metabolic levels.
- Extra virgin olive oil
Cooking and consuming olive oil can play a key role when it comes to maintaining a he althy weight and losing weight.It helps to reduce the levels of bad cholesterol while increasing the levels of good cholesterol. Olive oil is good for the heart and has a beneficial effect on the condition of the skin and hair.
According to studies, consuming soup before the main meal can reduce the amount of calories we take in afterwards. This can help prevent fat retention around the waist. For this purpose - always prefer a clear vegetable, mushroom or chicken soup. For even better results, it is best to prepare the soup yourself at home.
According to data from a weight loss study published in an international journal dealing with obesity issues, participants who ate an egg breakfast lost 65% of their weight compared to those who ate pasta for breakfast breakfast.The amount of calories in both snacks is the same. In addition to weight loss, the first group also recorded a 34% reduction in waist circumference. This is because eggs are a source of both protein and water- and fat-soluble vitamins, which prevent hunger pangs and help build muscle.