All about Inches

 Women with waists larger than 35 inches and men with waists bigger than 40 inches tend to have a higher overall risk to get obesity-related diseases than people with smaller waists. That includes type 2 diabetes, high cholesterol, and high blood pressure.

For most of us, anyway. Because body fat, more than anything else, is what adds inches, according to Michael Esco, professor and co-director, Human Performance Laboratory at Auburn University Montgomery. The only way to lose a significant amount -- especially if you have a lot -- is to burn more calories than you consume.

Because much belly fat is “visceral” fat. It wraps around the inner organs, different from fat under the skin that you’d find in your hips and thighs. Extra belly fat also puts you at greater risk for type 2 diabetes, high cholesterol, high triglycerides, high blood pressure, and heart disease.

To lose fat and weight from any particular area, you must do regular physical activity that works your entire body.

It's one part of your body where targeted exercises can help you lose inches even if you're not losing weight. Belly exercises can strengthen the muscles in your abdominal wall. That improves your posture and could result in a slimmer waistline -- even if you're not losing belly fat.  However, if you're significantly overweight, you'll see better results in your belly and rest of your body from a broader plan of diet and exercise.

A pound of fat stores 3,500 calories. So the amount of calories to burn 1 lb of fat is generally thought to be 3500. The actual number of calories needed, though, varies from person to person and different lifestyle factors. Also, exercise isn't the only way to create a "calorie deficit." You can get the same result by eating fewer calories than your body needs. Many experts believe, however, that too many people focus on dieting rather than exercise. The best way to lose weight is to put them together and do both diet and exercise.

You should lose no more than 2 pounds a week to keep it off. More than that is likely to be temporary.

Researchers have linked it to many health problems, including diabetes, arthritis, heart disease, high blood pressure, osteoporosis, and some cancers. Losing weight can help improve your blood pressure, cholesterol, blood sugar, and your overall health and endurance.

Men have more lean muscle mass and a higher resting metabolic rate. Which make it easier for them to lose. Also, women store fat differently from men; more of it goes to their thighs, buttocks, and hips, where it can be harder to shed. Finally, female hormones promote the storage of calories as fat, and fat takes up more space than muscle.

Your lifestyle habits are far more important. Some people are bound to carry more fat on their bodies because of their genes. No matter what their lifestyle choices, they may never be as thin as other people. You can offset some of those genetic tendencies, however, and lose weight by being more active, Esco says. Whatever your weight, good nutrition and regular exercise are important for your overall health.

People who are significantly overweight and the most inactive can expect the most impressive results and can get the greatest health benefit from a weight loss program, says Howard Eisenson, MD, executive director of the Duke Diet & Fitness Center.

REFERENCES:

Michael Esco, professor; co-director, Human Performance Laboratory, Auburn University, Montgomery, Ala.

Howard Eisenson, MD, executive director, Duke Diet & Fitness Center, Duke University School of Medicine, Durham, N.C.

The Arthritis Foundation: "Build Muscle to Lose Fat."

The Arthritis Foundation (Arthritis Today): "Exercising but Not Losing Weight."

CDC: "Assessing Your Weight."

Federal Trade Commission: "Pump Fiction: Tips for Buying Exercise Equipment."

Harvard Women’s Health Watch: “Abdominal Fat and What to Do about It.”

Joslin Diabetes Center: "Diet Strategies for Women With Diabetes: Why Some Work and Why Some Don't."

National Institute of Diabetes and Digestive and Kidney Diseases: "Weight and Waist Measurement: Tools for Adults."

President's Council on Fitness, Sports & Nutrition: "Exercise and Weight Control."

UCLA Student Nutrition & Body Image Awareness Campaign: "Weight Management."

University of Maryland Medical Center: “Common-Sense Strategies to Long-Term Weight Loss.”