By Donna V. Scaglione
Men, how wide are your bellies? Having a more svelte midsection can go a long way to improving a man’s health, according to the American Dietetic Association.
“For the average male, a waistline of 40 inches or more is getting into the disease-risk zone,” ADA spokesman Manuel Villacorta says in a statement. “For men to be fit and healthy, we need to focus on our guts.”
That’s because abdominal fat can increase men’s risk for Type-2 diabetes, heart disease, and certain cancers like colon cancer. Belly or visceral fat is dangerous because it lies deep inside the abdomen and surrounds the organs there.
What’s more, Australian researchers linked excess belly fat to a higher risk of age-related macular degeneration in middle-aged men. The opposite was found in women possibly because of the protective effects of the hormone estrogen and a genetic resilience to the disease, according to the Wall Street Journal. AMD is the leading cause of blindness in older adults.
“Eating better, decreasing stress levels, engaging in physical activity, and getting at least seven to nine hours of sleep every day can help keep a man’s midsection under control,” Villacorta says. “Take positive steps to get your waist size down, like reducing portion sizes and cutting back on alcohol, combined with regular exercise.”
Men, and women, too, can follow these tips to lose those extra inches:
Measure your risk. “Just as it’s important to know your blood pressure, cholesterol, blood sugar, and weight numbers, men need to know their waist circumference.” says ADA spokesman Jim White. “So, get out the tape measure.”
Wrap a tape measure around the thinnest part of your waist, just above your hip bone on bare skin. Keep the tape snug and level, but not tight. Exhale and don’t suck in your belly; measure your waist. Experts say that if you’re a man with a waist measuring more than 40 inches around or a woman with a measurement of 35 inches, you are at risk.
Stay calm. Consider ways of heading off the stress-inducing scenarios that occur in your life. When the body is stressed it releases hormones, including cortisol, which is associated with increased appetite and fat production, typically around the belly. If you’re overworked at the office, ask your supervisor to help you prioritize tasks, advises That’sFit.com. When the actions of someone frustrate you, take a brisk walk and breathe deeply.
Work your deep abs. Experts say that traditional sit-ups are not the most effective way to tone your stomach. What does help are exercises that work the lower and deeper abdominal muscles. Mayoclinic.com recommends exercises that focus on breathing in and drawing in the bellybutton to firm up your deeper abs and doing pelvic lifts and pelvic tilts to tone the lower abs.
Stand up straight. Slouching can make your stomach stick out. So stand with your ears lined up with your shoulders, your shoulders lined up with your hips, and your hips aligned with your knees.
"With your shoulders back and chest up, the abs pull themselves in," celebrity trainer Ellen Barrett tells WebMD.com. "Your energy level improves when you have good posture. Your lung capacity is better. You're open and more awake."
Grab a banana. Bananas are high in potassium, a mineral that can help keep in check levels of sodium, which can cause your belly to bloat, CBSnews.com advises. Also, yogurt is good for the gut because it contains beneficial bacteria that can keep away bugs that contribute to bloating.
