We’re surrounded by processed foods and comfort, which often leads to consuming more energy than we burn. The result? A growing waistline. How is yours?
Maintaining a healthier waist size involves a combination of healthy eating, regular daily movement, and balanced lifestyle choices. Here are some practical tips:
Manage stress
Did you know that belly fat is linked to stress? That’s even more reason to plan daily downtime and unplug from screens.
Limit alcohol intake
Alcohol adds extra calories and promotes fat storage, especially around the waist.
Get enough sleep
Aim for 7–9 hours of sleep per night. Good rest keeps your hormones in balance. Sleep deprivation disrupts leptin (which signals fullness) and ghrelin (which stimulates appetite), increasing the risk of overeating and belly fat.
Exercise regularly
Combine cardio with strength training. For women over 40, strength training becomes especially important.
Stick to consistent habits
Long-term results come from small, sustainable changes—not crash diets. Focus on steady progress.
Portion control
Be mindful of how much you eat. Tip: use smaller plates and chew your food at least 20 times before swallowing. This supports satiety and digestion.
How to measure your waist correctly:
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Stand upright
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Bare your torso between your lowest rib and the top of your hipbone. Place the tape measure around your waist at that point.
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Don’t pull the tape too tight. Exhale naturally and read your measurement.
Source: Dutch Heart Foundation
Check your value in the table below:
| Gender | Healthy | Elevated | Too High |
|---|---|---|---|
| Men | < 94 cm | 94–102 cm | > 102 cm |
| Women | < 80 cm | 80–88 cm | > 88 cm |