Your primary concern from a growing waistline shouldn't be needing to buy a larger pair of pants. A waist circumference larger than 35 inches for women and 40 inches for men puts you at significantly higher risk of developing chronic diseases such as hypertension and type 2 diabetes. If you suspect you have a large waistline, talk to your doctor about treatment options for you. Additionally, consider certain foods to eat to get a smaller waistline.
Dairy
Low-fat dairy products such as yogurt, cottage cheese and milk can reduce a large waistline, reports Anne-Claire Vergnaud of Paris 13 University. In a paper published in the November 2008 edition of the "American Journal of Clinical Nutrition," Vergnaud found that overweight men who consumed dairy regularly had smaller waists than those who simply cut calories.
Produce
Fresh produce such as broccoli, spinach and apples can help keep a waistline from expanding, according to the Danish Cancer Society Institute of Cancer Epidemiology. A study published in the August 2009 edition of the "Journal of the American Dietetic Association" investigated the diets and waist size of more than 40,000 adults and found that women who ate vegetables and men who ate fruit on a regular basis tended to have smaller waistlines than those who didn't.
Whole Grains
Replacing refined grains, such as white rice and white bread, with whole grains, such as brown rice and whole wheat pasta, might reduce waist size, a Tufts University study finds. Research published in the November 2010 edition of the "American Journal of Clinical Nutrition" found that adults who ate whole grains had less fat around their waist when compared with people who ate a diet rich in refined grains. The dietary fiber in whole grains might promote fullness and help reduce overall caloric intake, reducing waist size.
Fish
Fish such as mackerel and salmon are rich in healthy omega-3 fatty acids. In addition to reducing cardiovascular disease risk, a diet that contains fish is associated with a trim waist, according to another Tufts University study published in the June 2003 issue of the "American Journal of Clinical Nutrition," which found that individuals who preferred fish as a protein source over red meat tended to have a healthy waist circumference.
References
- University of Illinois: Waist Circumference
- "American Journal of Clinical Nutrition": Dairy consumption and 6-year changes in body weight and waist circumference in middle-age French adults
- ""Journal of the American Dietetic Association": Dietary predictors of 5-year changes in waist circumference
- "American Journal of Clinical Nutrition": Whole- and refined-grain intakes are differentially associated with abdominal visceral and subcutaneous adiposity in healthy adults -- the Framingham Heart Study
- "American Journal of Clinical Nutrition": Dietary patterns and changes in body mass index and waist circumference in adults
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