Waist circumference is a comprehensive index reflecting the total amount and distribution of fat. The measurement method recommended by the World Health Organization is that the subjects stand with their feet 25 to 30 cm apart and their weight is evenly distributed. Measure the midpoint of the connecting line between the anterior superior iliac crest and the lower edge of 12 rib in the horizontal position. Stick the measuring ruler tightly.
waistline
Soft tissue, but can not be compressed, the measured value is accurate to 0. 1 cm. There are few mistakes in detecting obesity according to waist circumference.
Measurement method: tape measure is horizontally wound around umbilical cord 0.5 ~ 1cm, and obese people choose the thickest part of waist to measure waist circumference.
Men with waist circumference greater than or equal to 90 cm are obese, and women with waist circumference greater than or equal to 80 cm are obese.
Horizontal girth of waist passing through umbilical point (om)
Standard waist circumference calculation method:
Male: height (cm) ÷ 2-1(cm), female: height (cm) ÷ 2- 14 (cm), 5% is the normal range.
As long as the waist circumference of the tested population is within the normal range calculated by the formula, the body mass index is almost within the normal range, and the percentage of waist circumference below or beyond the normal range is basically consistent with the corresponding percentage of body mass index decrease or increase. Conclusion: This formula can accurately calculate the normal waist circumference of Chinese adults, which is accurate, convenient and practical, and is superior to body mass index. It can be monitored and plays an active role in the early prevention of obesity, diabetes and cardiovascular diseases.
2 calculation method
Waist circumference conversion formula:
Inch stands for cm-1 inch =2.54 cm (26 inches X2.54 cm =66 cm).
City ruler in centimeters-1 city ruler = 33cm.
Common waist circumference conversion:
Inch centimeter ruler
38 96.5 2.90
37 94.0 2.82
36 9 1.4 2.74
35 88.9 2.67
34 86.4 2.59
33 83.8 2.5 1
32 8 1.3 2.44
3 1 78.7 2.36
30 76.2 2.29
29 73.7 2.2 1
28 7 1. 1 2. 13
27 68.6 2.06
26 66.0 1.98
3 diet thin waist
1) Arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast, especially before meals every day with natural plant osli m herbal koji fiber, not only helps to eliminate excessive fat intake,
But also can reduce fat, and at the same time, it will not hinder the intake of nutrition and health. It is also a natural waist-slimming food, which can slim down the waist in a short time. As for meat and seafood, it's left to Chinese food. You can eat something light for dinner, and vegetables should be the majority.
2) Stand for half an hour after dinner. In fact, the biggest reason for women's waist obesity is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.
3) Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.
4 Other information
4. 1 targeted waist reduction
Waist and abdomen fat has always been a pain for many modern women, and with the growth of age, it is more and more difficult to lose waist and abdomen fat. The reason is that the secretion of human hormones will change, prompting excess heat in the body to accumulate in your waist and abdomen, thus forming fat.
Professional researchers from several universities in the United States tested 300 healthy weight women aged 20 to 60. The oldest of them has 55% more abdominal fat than the youngest.
According to statistics, there are thousands of products in the body slimming market at present. Some experts believe that China's body slimming market share is mainly divided into three categories: the first category is body slimming health care products and medicines, with a market share of 71%; The second category is body slimming products with special makeup for external use, accounting for about 19% of the market; The third category is bodybuilding and slimming equipment, with a market share of about 10%.
The specific operations of the above methods are also varied, from acupuncture and acupuncturing to body slimming instrument combined with slimming drugs, to "contract slimming" introduced by various beauty salons, and specifically refined to services such as waist slimming, abdomen slimming and arm slimming to meet the growing consumer demand. In all kinds of diet pills, most of them claim to be able to lose weight comprehensively and quickly, but the actual effect is far from perfect.
4.2 How to thin waistline
Pay attention to eat less and eat more, and be sure to do it: "Eat well in the morning, eat well at noon, and eat less at night."
If you can stand the taste of ginger, you can drink ginger tea.
How to make ginger black tea: From the point of view of Chinese medicine, we already know that black tea and ginger have warm-up effects. Drinking ginger black tea is beneficial to enhance the metabolic function of human body and increase the burning rate of fat. Promote the excretion of waste previously accumulated due to overeating.
Ingredients: a pack of black tea (green tea is also acceptable)
Five slices of peeled ginger
Appropriate amount of honey
Practice: put the black tea bag and ginger together in a cup and brew with water above 90 degrees.
When the temperature is slightly warmer, add honey.
Key points: If you feel burning in your stomach, you can consider reducing the amount of ginger.
Just drink 2 to 6 cups a day.
A flight attendant drinks this to lose weight. Oh, she lost five kilograms in a week! I hope it works for you, too!
Suggestion: I suggest that you drink a bowl of soup or water before each meal, so that you will eat less when you feel full, and you should chew slowly when you eat. It's best to stand for half an hour after a meal, so as not to accumulate fat in your stomach and form a small belly!
Second, doing sit-ups Sit-ups is more effective than sit-ups. The only difference from sit-ups is that the upper body does not sit up completely during exercise, and the angle between the upper body and the ground should be 15 degrees. When doing this exercise, you will find that the waist and abdomen need a lot of strength, so it hurts.
You need to do it five times a day, 30 times each time, and the interval between five times should not exceed 1 minute. After finishing, gently massage the waist and abdomen.
This is taught by sports professionals. As long as we persist in this sport, it will have an effect within half a month. But first of all, people who have no perseverance should not try, because it is really painful.
Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat must be reduced.
How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:
(1) Warm-up 10 minutes. After sweating all over, wrap the abdomen with plastic wrap for 5-6 layers.
(2) Do abdominal exercises on your back.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
(3) Knead the abdomen and "drive away" the fat.
There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism. Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and it will definitely have a significant effect. 0