Nowadays, society is progressing rapidly, and living standards are gradually rising. Various delicious foods also make it hard for people to resist. Many male friends who love food gradually gain weight, and their belts keep getting longer. The harm of obesity is particularly serious, it can lead to high blood pressure, high blood lipids, diabetes, and more. If the body cannot be taken care of well, how can one continue to enjoy delicious food? Here is a standard waist circumference chart for men aged 20-59 for everyone to compare and see if it exceeds the range:
79.5cm corresponds to 20-24 years old;
83.2cm corresponds to 25-29 years old;
85.3cm corresponds to 30-34 years old;
86.3cm corresponds to 35-39 years old;
87.3cm corresponds to 40-44 years old;
88cm corresponds to 45-49 years old;
88.2cm corresponds to 50-54 years old;
87.2cm corresponds to 55-59 years old;
You can check to see if you exceed the limit. If your waist measurement fluctuates by one or two centimeters within the normal range, it indicates a healthy weight. But if it exceeds significantly, then it’s time to lose weight.
You can start by making changes in your lifestyle:
1. Avoid sitting for a long time and drink more water.
Sitting for long periods without movement leads to increasing belly fat. It’s beneficial to stand up and move around every now and then, promoting blood circulation and metabolism. Due to the busy nature of office work, many prefer to carry a large water mug, which reduces the need for frequent refills. Instead, opting for a smaller cup encourages more movement to refill, preventing prolonged sitting. Drinking water also aids digestion and boosts metabolism, which is beneficial for weight loss.
2. Reduce consumption of high-fat and high-carbohydrate foods.
Avoid fried foods like fried chicken and skewers, as well as high-carb foods like bread, rice, noodles, and various snacks. Substitute refined grains with whole grains rich in dietary fiber. Eat less for dinner and avoid midnight snacks.
3. Limit alcohol intake.
Whether habitual or social, most male friends tend to drink alcohol, leading to the appearance of a large abdomen. Alcohol has high-calorie content, so reducing alcohol intake is necessary for maintaining health and minimizing its harm to the body.
4. Engage in regular physical activity.
Sedentary lifestyle and lack of exercise lead to inadequate fat burning, resulting in obesity. Start with gradual physical activities such as jogging. Rest for a few minutes after every ten to fifteen minutes of jogging to avoid excessive strain on the body. Rest time can include slow walking without stopping. Gradually increase the duration to twenty minutes or half an hour. Jogging doesn’t require any additional equipment and can be done anywhere, serving as a moderate-intensity fat-burning exercise. Regular jogging helps in burning fat, enabling weight loss.
Skipping rope is another effective exercise with minimal restrictions compared to running. Jump for at least half an hour three to four times a week with steady breathing. This exercise also aids in fat burning, but individuals with poor heart and lung health may find skipping rope less suitable.
Additionally, doing sit-ups with the correct posture synchronizing breath and movement – exhale when lifting the body and inhale when lowering – at a moderate pace daily is an effective exercise for toning the abdomen.
Exceeding the standard waist circumference is not a sign of prosperity but rather negligence towards one’s health. All the tips regarding diet, lifestyle, and exercise are aimed at bidding farewell to the large abdomen, achieving a standard waist circumference and a healthy weight.
