WAIST TO HIP RATIO
An indicator of good health is not only a healthy body fat percentage but also where on your body your fat is distributed. The waist to hip ratio is a simple and effective way to assess your body fat distribution. Most people store their body fat in two distinct ways: around their mid-section (apple shape) and around their hips and buttocks (pear shape).
Increased risk factors for cardiovascular disease, diabetes and stroke are more commonly associated with obesity when fat is located around the abdomen (apple shape). The waist to hip ratio (WHR) measures the waist circumference divided by the hip circumference
used as an indicator of trunk fatness. A value under 1 for men and 0.8 for women is desirable. Values in excess of these may be associated with increased risk.
In order to calculate a correct ratio, your waist and hip measurements should be taken at their narrowest and widest points respectively, that is, at the navel and over the buttocks.
Renew your Commitment- Weekly
So you've got your goals on paper. Now how do you live them out each week? Once the hype of the New Year starts to fade, the reality of your commitments kicks in. One of the realities is that very often you will not feel like doing what you committed to. You might feel too tired to exercise or too busy to prepare a healthy meal. Don't lose sight of your goals. Keep them front and centre so that you can refer to them daily.
Your goals will also be the cornerstone of your weekly planning. Take an hour or so at the beginning of the week (preferably before the week starts) and plan out your week. As you make your plans, ask yourself a few questions: Have you prioritized your commitments? Does your schedule allow for some down time? Is there a good balance of work, family and leisure time? Are there tasks left over from last week that need to be rescheduled? Are your time lines realistic? (does your exercise time include time for changing, parking, showering)? This small investment of time at the beginning will have a huge effect on how your week unfolds!