The waist to height ratio is a measurement of the distribution of body fat. When someone has a higher waist-height ratio, then this means he or she has an increased risk of obesity-related cardiovascular diseases, as it is a rough estimate of obesity. In some studies are said that a person’s waist to height ratio is a good index of their risk of stroke, heart attack, or death, while the association to diabetes has not been proved yet. Some doctors are recommending keeping your waist to less than half your height.
This means someone who is 65 inches or 167.64 centimeters (5 foot 5) should maintain a waistline smaller than 33 inches or 84 centimeters. In recent studies was found that measuring the waist to height ratio is a more valid measurement than BMI. Just measuring waist girth is inherently partisan for people taller or shorter than the average population.
- 1 How to maintain a waist-to-height ratio naturally?
- 1.1 Yogurt:
- 1.2 Oolong tea:
- 1.3 Torsi twist stretch:
- 1.4 Try to avoid highly processed foods:
- 1.5 Abdominal stretch:
- 1.6 Pat attention to your gut health:
- 1.7 Watch your portion size:
- 1.8 Coconut oil:
- 1.9 Garlic:
- 1.10 Ginger:
- 1.11 Yoga:
- 1.12 Squats:
- 1.13 Cayenne pepper:
- 1.14 Apple cider vinegar:
- 1.15 Fire hydrants:
- 1.16 Green tea:
- 1.17 Lunges:
- 1.18 Lemon and honey:
- 1.19 Black pepper:
How to maintain a waist-to-height ratio naturally?
A measure of the distribution of body fat is the waist to height ratio. It is recommended 0.50 waist to height ratio for men and 0.50n waist to height ratio for women. After some studies were found that waist to height ratio is a good predictor of health outcomes as waist circumference and waist to hip ratio.
It is said that waist circumference should be measured at the midpoint between the last palpable rib and the top of the iliac crest, using stretch-resistant tape. Usually, the measurements are taken at the smallest circumference of the natural waist, usually just above the belly button.
Yogurt is a good source of probiotics (this is good bacteria), so it can help to boost your metabolism. This can help you to lose weight and keep your waist-to-height ratio in good condition. You should consume a bowl of plain yogurt two times per day, so you will stay in a good shape.
This is a Chinese beverage that is known to accelerate metabolism. It improves fat mobilization and prevents fat cell proliferation. Also, it will aid weight loss and it can help you to maintain your weight. You will need one teaspoon of oolong tea, one cup of hot water, and honey. You should add a teaspoon of oolong tea to a cup of hot water. Then, steep for about seven minutes and strain it. You should allow it to cool for a while. Then, add a little honey to it and consume it immediately. You should drink oolong tea three times per day.
Torsi twist stretch:
This type of workout is good for your transverse abdominal and obliques. You should start it by sitting on the floor. Then, stretch your left leg and bend your right leg. You should support yourself with your right hand behind you, twist your upper body to the right and bring the left arm over the bent knee. You should not do overdo the twist, it should be a stretch, not a strain. You should wait for about ten seconds and return to the starting position. Then, repeat it on the other side and do five reps.
Try to avoid highly processed foods:
These foods are often loaded with preservatives, added sugars, and salt. You should focus on fresh fruits, whole grains, lean protein, and vegetables.
This type of exercise is also known as cobra yoga stretch. It is very effective for stretching the rectus abdominis. You should lie down on your stomach, placing your hands near your shoulders. Then, push your hands and lift the upper body up, keeping the hips and pelvis on the floor. Then, pause for ten to fifteen seconds and repeat it five times.
Pat attention to your gut health:
It is known that digestion issues can affect your overall health and well–being. You can consume probiotics because they can improve your digestion.
Watch your portion size:
You should ask yourself if you are really hungry before you load up on the second portion.
Coconut oil has medium-chain fatty acids, which makes it an effective weight loss remedy. This oil has powerful effects on metabolism, which is one of the main ways why it can help you to lose weight naturally. You should consume a tablespoon of virgin coconut oil. Also, you can add coconut oil as a seasoning to flavor your salads and dishes. You should consume this home remedy two to three times per day.
This vegetable can help you to lose weight naturally and it will help you to keep your waist to height ratio in a good shape. This is possible because it has anti-obesity properties and it has the ability to boost your body’s thermogenesis.
This vegetable will promote a feeling of satiety and it will reduce the hunger pangs. Also, it enhances thermogenesis which assists in burning extra fat and it will help you to lose weight naturally. You will need one teaspoon of grated ginger, one cup of hot water, and honey. You should add a teaspoon of grated ginger to a cup of hot water. Then, steep for seven minutes and strain it. You should add a little honey to the ginger tea and then mix it well. You should drink it before it turns cold. You should drink three times per day, preferably before meals.
Yoga is one of the best options when it comes to keeping your waist-to-height ratio in a good shape. In one study done in 2016 of 60 women was found that yoga in a period of 12 weeks can help to lose 1.5 inches around the waist and this was without having a low–calorie diet. Some of the best yoga poses which can activate, tighten and tone your deep core muscles include bow pose, boat pose, and reverse warrior.
If you want to build a strong lower body, then squats are one of the best options for you. They can help to tone your hip muscles, as well as shape your glutes and thighs. You should try to do a couple of sets of 10 – 12 squats.
This vegetable has capsaicin which can boost your metabolism and it can heat up your body. Also, it will aid in weight loss. You will need one teaspoon of cayenne pepper, one glass of water, and honey. You should add a teaspoon of powdered cayenne pepper to a glass of water. Then, mix it well and add little honey to this. You should consume this home remedy. Also, you can add a pinch of cayenne pepper to your favorite dishes. You should do this natural treatment once daily.
Apple cider vinegar:
This type of vinegar, like white vinegar, is a rich source of acetic acid, which has anti-inflammatory and anti-obesity activity and it can help you to lose weight. You will need one tablespoon of apple cider vinegar, one glass of water, and honey. You should add a tablespoon of apple cider vinegar to a glass of warm water. Then, mix this home remedy and add some honey to it. You should drink this home remedy two times per day.
This type of exercise is also known as dirty dog exercise or hip side lifts. It targets your hip area and glutes. It is also using your core muscles for stability. You should try to do at least a couple of sets of ten repetitions on each side and add more as they get easier.
When you consume green tea on regular basis, then it can aid in weight loss, as well as weight maintenance. It is a rich source of caffeine and catechins and both of them play a role in weight loss. You should add a teaspoon of green tea to a cup of hot water. Then, step this tea for five to seven minutes and strain it. You should add a little honey to the warm tea and consume it immediately.
This exercise can help to tone and build lean muscle mass in your thighs and buttocks. Lunges work the core and abdominals while they are giving buttocks a lift. You should start by doing ten to twelve lunges on each leg at a time. As you build your fitness, you can add more lunges.
Lemon and honey:
One of the most popular combinations for losing weight is lemon juice and honey. Lemon has Vitamin C and it can help in fat oxidation, while honey exhibits lipid-lowering activities. You will need one–half lemon, two teaspoons of honey, and one glass of warm water. You should add the juice of a half lemon to a glass of warm water. Then, mix it well and add two teaspoons of honey to it. You should drink this home remedy immediately.
It has a compound called piperine, which is giving its pungent flavor. Also, it has fat reducing and lipid-lowering activities which can help you to keep your waist to height ratio. So, you can add this spice to your diet.