What should be the waist in men is of no small importance, moreover, for the guy himself. Why is this so? The fact is that a waist of the right size is not only a beautiful figure, but also good health.
Bad sign
Her circumference of more than 102 cm is a clear sign of abdominal obesity. This type of fat in the human body is perhaps the most dangerous. Due to excessive completeness, type 2 diabetes and cardiovascular diseases can develop. Reduced insulin activity increases the release of free fatty acids, and this contributes to the process of joint destruction. The situation is aggravated by the fact that due to the increased body weight, the load on the human skeleton increases.
If this happened, you should not think that the situation is hopeless. Everything can be corrected. This is worth striving for. After all, even a small decrease in the waist in a circle of only 4 cm is equivalent to the healing effect obtained from a decrease in body weight by 5-10%. Even such a small progress improves carbohydrate and fat metabolism in the body, which helps to lower blood pressure.
Determination of the waist
So, the first thing to do is measure your waist circumference. It is important to do it right. Measurement is carried out by a usual centimeter tape. The girth for measurement is not done at the navel level, but in the middle between the lower line of the lower rib and the upper point of the pelvic bone. Measurements are recorded on exhalation and made twice. With a measurement difference of 1 cm, the average result is taken.
What waist circumference should men have? Although a correction is made for body growth, but 102 cm, as noted earlier, is already a problem. We can say that the upper limit should be 94 cm. If a man’s waist exceeds 96 cm, then there is cause for concern. Then a person needs to take action to take control of the situation as soon as possible.
To understand in detail how much waist should be in men, you need to consider the index "waist - height". In short, this index is an indicator that characterizes the physique of a person. The body mass index, which is often used to check that the weight corresponds to height, does not reflect the physique situation so correctly compared to the waist-height index. The latter is based on calculation not on weight, but on the waist circumference. Because weight characterizes not only the amount of fat, but consists of different components. By the way, this indicator is used by athletes, including professional ones. Men who are actively engaged in bodybuilding regularly, before and after training, as well as during the process, check their waist size. It is very important for them to have a low fat content with a high muscle content. But the question of what should be the waist in men is relevant not only for athletes. After all, which of the guys would not want to have a beautiful figure, without excess fat in the abdomen? And who needs health problems?
Index rate for men
How much waist should men have for a particular height? Using the above-mentioned waist / height indicator, the guy will be able to determine whether his waist size is within normal limits. For this, in addition to a centimeter tape, you will also need a calculator. Here you have to deal with specific numbers. The data obtained from the measurement in centimeters must be divided by the growth in centimeters. The number that came out as a result of the division is the index "waist - height". How to use these numbers? You can record the following values for yourself, of course, they differ from the norms for women: the index rate for men is 0.43-0.53. With an indicator of 0.54 and above, a man can be diagnosed with overweight and obesity. Indicator 0.58 means severe obesity. But one should not think that the smaller these numbers, the better. For example, an indicator equal to or less than 0.42 may mean pronounced thinness. A value of 0.35 means pathological thinness and weight deficiency in men. Therefore, there is a lower boundary of this indicator (0.42).
Case studies
Let's look at specific situations. For example, what should be the waistline for men with a height of 180 cm? Suppose the waist circumference is 90 cm. Then 90 should be divided by 180. The action of 90 ÷ 180 gives a total of 0.50. The result is good, as it does not exceed the upper limit (0.53). In general, for men with a height of 180 cm, the permissible limits of the waist volume are 77.4-95.4 cm.
Now let's figure out what should be the waist in men with a height of 178 cm. A guy of this height should have it in the range from 76.54 cm to 94.34 cm. What should be the waist in men with a height of 185 cm? For this growth, the corresponding dimensions will be 79.55 at the lower limit, and the upper border will be 98.05 cm.
And for a short man, what is the norm of waist size? About it further. The same small calculation will help to find out what should be the waistline for men with a height of 176 cm. Multiplying the numbers 0.43 and 0.53 (the index mentioned above) by 176 (height), we get to the figures 75.68 cm (lower limit) and 93.28 cm (upper limit). It turns out that if a man with a height of 185 cm has a waist circumference, for example, 96 cm, then everything is normal. That is, it does not cause much concern. But if a man with a height of 176 cm, measuring his waist, he saw that the centimeter closed only at the number 96, for him it is already too much.
We figured out in detail what waist circumference should be for men with different stature. Now the guys clearly understand how they are doing in this regard: everything is normal or there are serious signals. If the measurements showed that the waist volume is clearly not normal, you do not need to despair. There is a way out of this situation. Applying diligence with the right approach will no doubt help solve this problem. What should I do if I noticed an excess of the norm of the waist volume? More on this later in the article.
Change in nutrition
In this case, you should be extremely careful with diets. This is because we are dealing with an abdominal form of fat. Such fat is deposited around the internal organs (mainly in men) due to metabolic disorders in the body. Since the diet can provoke such a violation, it is better not to risk it. Instead, it is recommended to reduce the caloric content of daily food intake by only 300 kcal. Change should be the frequency of nutrition. It is recommended to eat often and little by little, while reducing the energy value of each serving. In no case can you sharply limit food. This "shock therapy" will not lead to anything good. On the contrary, in such a stressful situation for the body, the normal functioning of the cells will occur, and they will make reserves. As a result, body weight will increase again.
The right one can be called nutrition, in which the diet is balanced and based on products that benefit the body.
What can I eat?
What is included here? As much as possible on the menu should be vegetables, fruits. Meat is also possible, but only in limited quantities and better than low-fat varieties (for example, poultry). And as an alternative to red fat meat, doctors advise men to eat fish. Dairy should not be excluded from the diet. It is only desirable to reduce the fat content of milk to 1.5%.
With regard to changes in the diet, it should be in favor of the consumption of proteins, vegetable fats and complex carbohydrates instead of animal fats and simple carbohydrates.
Cereals and water
Proper nutrition also implies a sufficient amount of cereals. In addition to the fact that cereals provide the body with the necessary useful substances and give a lot of energy, they saturate, make them full for a long time. Eating cereals improves digestion. Therefore, cereals from various cereals in the diet are simply irreplaceable. In addition, doctors recommend trying separate meals. Adequate water intake, about 8 glasses each day, will help to establish the required metabolism. And this, in turn, is a big step towards reducing body fat and a beautiful appearance. Useful in this regard will be an increase in the amount of fiber in the diet. This is about healthy and wholesome food.
What products should I refuse?
But food that clogs the body and gives the body an excess of calories, while not satisfying the hunger, should not be present in the house. Undoubtedly, you need to know what relates to junk food.
This includes:
- fast food;
- semi-finished products;
- instant products;
- sweet;
- roast;
- very salty;
- sun-dried;
- smoked meats.
It is important to remember that flour is also harmful (especially to men). And of course, this applies to any alcoholic beverages. If all this gets into the body, the problems will be much more serious than those described earlier in the text.
Healthy lifestyle and sport.
You can start with an elementary simple, for example, with replacing the elevator with steps. If it’s difficult to walk all floors on foot immediately, you can, starting from one floor, add one floor each time. If the willpower is not weak, then carefully, without strong jerks, do morning / evening runs (or brisk walking to begin with). Helping and cycling. Local exercises especially for the abdominal muscles will be very useful. Recommended and undulating movements of these muscles. They have a massage effect on the digestive organs. Ideally, it would be good for a man to engage in any kind of sport.
You can go to the gym or to the swimming pool. You may not receive medals, but this will contribute to the formation of the waist and in the fight against excess weight. Yoga also helps. If you are not lazy and perform strength exercises, this will not only strengthen the muscles of the man, but will also stimulate the production of testosterone, which helps fight fat deposits, especially in the waist area.
