Likewise, older adults tend to carry more body fat and have less muscle mass than younger adults of the same height. A slim man and a broad-shouldered man of the same height may have very different weights but be equally fit. One such measurement is the waist-to-hip ratio. The waist-to-hip ratio is important because weight stored in the abdominal area puts you at a higher risk for certain health conditions, including heart disease and type 2 diabetes.
Measurements will be taken at your natural waist right above your belly button as well as the widest part of your hips and buttocks. Ratios of 1. Some groups, including children and those with a BMI over 35, may find that other methods provide a more accurate assessment of their fitness. There are a variety of ways to determine your body fat percentage, including skinfold thickness measurements and densitometry.
Your doctor or a personal trainer may be able to perform these types of tests. Online calculators can also use measurements such as your height, weight, and wrist circumference to estimate your body fat percentage.
The American Council on Exercise ACE , an organization for fitness professionals, uses the following classifications for male body fat percentage:. If you need to drop a few pounds to get to your ideal weight, here are some key steps to help get you there:. Instead of focusing on a large, big-picture goal, aim for a small goal. For example, instead of being set on losing 50 pounds this year, aim for losing a pound a week.
Your diet should focus mainly on the following foods:. Limit your consumption of added sugars , alcohol , and saturated fats. Try cutting your usual mealtime portions in half. If you typically have two slices of pizza on Saturday night, just have one and some salad. Aim for 30 to 40 minutes daily or at least minutes per week.
Your exercise regimen should include cardio , strength training , and flexibility exercises. You can also work out with a friend or family member to motivate you to get up and move. Although being You should also keep in mind that there are several different formulas and calculations used to determine ideal weight in relation to height. With expertise from:. Department of Endocrinology.
Please do not disregard the professional advice of your physician. Sharing is caring! Sign up today! Please enter a valid email address. Trending Now. You May Also Like. Facebook WhatsApp Email Us share. All Rights Reserved. Singapore General Hospital. Changi General Hospital. Sengkang General Hospital. KK Women's and Children's Hospital. As we age our sex and growth hormones the ones that maintain muscle mass tend to drop off, and with less energy needed for our muscles, we store the excess as fat.
That's especially the case for men whose sex hormones decline gradually as they age, and women who have gone through menopause. The fat stores are more likely to be around our middle — because those same growth and sex hormones that work to keep it out of there are the ones being lost. It's a vicious cycle, Professor Gill says, because the more abdominal fat you have, the more it interferes with the remaining sex hormones, making keeping the weight off even harder.
Most people are also more sedentary as they age, and in some cases eat more — another ingredient in the recipe of middle-aged weight gain. And that beer belly that can arise around the same time? Professor Gill says the excess kilojoules from large amounts of drinking play a role, but associated lifestyle factors are also to blame — smoking, sedentary behaviour and poor diet. Some of us are blessed with genes that make us less likely to succumb to middle-aged spread. But consume more energy than you burn, and you're likely to get a bigger tummy no matter what your genes, Professor Gill says.
Start small, says Professor Gill. Losing even a little bit of weight — as little as five per cent of your overall body weight — can have a "profound effect" on your health risk and your waistline.
The other good news is the fat stores around our abdomen are "active" — meaning fat moves more quickly into and out of the area compared with other parts of the body. So though it can be easy to put on, it should come off at a faster rate too: "You lose weight proportionally faster from your abdomen than from other parts of your body," Professor Gill says.
We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the lands where we live, learn, and work. Our waistlines have a frustrating tendency to increase as we get older.
A little bit of that sort of fat is useful because it protects your vital organs. Is waist circumference always a good measure? Posted 6 Sep 6 Sep Wed 6 Sep at am.
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