Decrease Waist Circumference

Parent Category: Operation Overhaul 2.0
Having too much body fat, particularly if it is distributed in the abdominal area, can upset how well the hormones and chemical messengers it naturally produces’ work. If most of your body fat is around your waist, rather than at your hips, you are at a higher risk of health problems such as heart disease, high blood pressure, fatty liver, infertility, type 2 diabetes and certain types of cancer.
This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men.

To correctly measure waist circumference: 
  • Stand and place a tape measure around your middle, just above your hipbones 
  • Make sure tape is horizontal around the waist 
  • Keep the tape snug around the waist, but not compressing the skin 
  • Measure your waist just after you breathe out 
  • Men should make sure they don’t measure where their belt goes, which is typically below waistline and belly

32-35 inches (81-88cm) = increasing health risk  
35 inches (88cm) or more = high risk 

37-40 inches (94-102cm) = increasing health risk
40 inches (102cm) or more = high risk


  • When we lose weight we burn fat from fat stores all over our body. But studies suggest that abdominal fat stores are especially responsive to regular physical activity which gets your heart rate up e.g. walking, running, cycling, dancing, kick-boxing, exercise classes and other aerobic activities. 
  • Cardiovascular exercise is the key to burning abdominal fat – SWEAT! 
  • Adding in some regular resistance exercise such as weights may enhance the benefit too. 
  • For example a US study amongst obese, middle-aged women found that despite losing the same amount of weight, women who watched their diet and used the treadmill for 30 minutes or more, three times a week, reduced the size of their abdominal fat cells by 18%, compared to women who only dieted.

Document Resources