Your new waist loss plan
Let's explore new ways to evaluate if you have excess, health-damaging fat on your body. Using your BMI is outdated. Instead, you want to determine your waist size by measuring your circumference at your belly button as you suck in your core. Low risk is 37 inches or less for men, 31.5 inches for women. You also want your waist size to be less than half your height.
Even if you're a "healthy weight," you want to eliminate fat around your middle because it indicates you have fat surrounding and in your vital organs. And that ups your risk for high blood pressure, sleep apnea, certain cancers, dementia and early death.
But what's a good waist loss plan? First, create a healthy eating plan -- not a diet. This isn't about calorie-counting or deprivation, but exploration of what will provide you with a long, happier, healthier life. Focus on curbing carbs, especially highly processed ones, and added sugars. Opt for high-fiber foods and healthy proteins like beans, fresh vegetables and fruits, fatty fish (salmon) and only 100% whole grains.
Exercise daily. It reduces fat droplets in cells and reduces circulating levels of insulin -- and that helps burn off body fat. It also signals the liver to use fatty acids, especially those near deposits of visceral (belly) fat. Include muscle-building resistance exercise to increase the calories you burn throughout the day. And make sure to get seven to nine hours of restful sleep nightly.
For more support for your waist-loss efforts, explore the AI coaching program (with yours truly) at 4YOUngevity.com.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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