Girth Control At Any Age: Time To Take Back Your Waist
With Pamela Peeke MD, MPH, FACP
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1. Practice Girth Control. Grab a tape measure and wrap it around your tummy across your belly button. Your goal is to be less than 35 inches to prevent heart disease, diabetes and cancer. 2. Find a jeans-o-meter. Look in your closet for a pair of jeans you like but can’t fit into quite yet. Try it on once each week. As you rein in the calories and ramp up the activity, you’ll remove enough fat to finally zip it up 3. Mind Your Core. At home or at the gym, get used to hitting the floor and doing simple core exercises at least 3 times per week. Your posture will improve right along with your back and abdominal strength. 4. Make a Tummy Goal. Commit to the goal that you will once again wear that belt you love, or be able to do a tuck in blouse right along with the belt. See and make it happen. 5. Avoid Elastic Waistbands. It’s easier to forget about your waist when it’s so easily expandable. Find fitted clothes and wear them to help you stay mindful of your body and fight mind-body dissociation. |
Dr. Pamela Peeke |
6. Eat more plants. You can’t get enough vegetables. Whether grilled, steamed or raw, you can’t go wrong with this living medicine cabinet of vitamins, minerals and fiber.
7. Feed yourself a balance of Fit carbs, proteins and fat every 3-4 hours. By eating more frequently you’ll rein in your appetite, keep your calories under control, and maintain an optimal body composition.
8. Eat a Lighter Dinner. Instead of large dinners, lighten it up by eating a mountain of veggies along with 3-4 ounces of high quality protein (veggie burger, poultry, fish, lean red meat). Women who eat lighter dinners have an easier time maintaining a normal waistline.
9. Fat is Where It’s At. Pitch your scale, and buy a body fat scale. It will give you weight and body fat percentage. Your goal is to stay within 20-29% body fat. The higher your body fat, especially around your tummy, the higher the rate of breast cancer, diabetes and heart disease.
10. Give Yourself the Gift of Movement. Walk at least 30 minutes a day, increase your activities of daily living, and practice strength, flexibility and balance exercises throughout the week. Keep yourself strong, stoke your metabolic fire and stay vertical during your life journey.
