Core Value

With increasing social acceptance of excess body fat, women are becoming less and less aware of what constitutes an ideal figure. This has little to do with aesthetics, but everything to do with living healthfully.
Excess fat, particularly in the mid-section, presents a variety of health risks—from heart disease and diabetes, to cancer and birth defects—with risks being more pronounced for women than men. Thicker mid-sections, and/or weaker abdominal muscles, will also lead to lower back pain and a variety of disorders of the digestive organs. Physical health not only reflects internal health, it also controls it.
For decades, women strived—and commonly attained—the hourglass figure, a symbol of health, fertility and beauty. While a primary objective for attaining such a slim figure was driven by aesthetic ideals, the health benefits that supported such shapeliness were endless.
Starting in the mid ‘90s, unfortunately, the average girth of women’s waistlines began expanding. Due to negative effects of excess fat—such as insulin and hormonal imbalances, carcinogen storage, health risks for offspring—women need to become mindful about their waistlines; they need to strive for the hourglass figures of the pre ‘90s, a time when type 2 diabetes, heart disease and cancer were virtually unheard of for women younger than 60.

causes of fatness
While many variables exist, with genetics being a small factor, the ultimate causes boil down to three key elements: too little physical activity; too many calories consumed; too many nutrient-depleted foods, overloaded with fats and simple sugars (fancy coffees, chocolates, frozen yogurt, etc.). We have young people who are heavier and slower than their parents or grandparents. This trend is occurring more rapidly with women than men.

gauge your figure
Avoid BMI (body mass index) measures. They are highly inaccurate, overestimating fat for lean people while underestimating for heavier counterparts. Also, avoid judging your shape based on clothing sizes. Garment manufacturers have been scaling down size measurements for decades. A woman’s size 12 from 25 years ago is equal to today’s size 00 petite.
The simplest approach to gauging your figure is via a tape measure. There are two formulas that support each other: the waist-to-hip ratio and the waist-relative-to-height measure. For the former, measure your waist (at the narrowest point), measure your hips (at the widest point), then divide the waist by the hip measure. The ideal ratio is 0.8 or less. To prevent misinterpretation for very narrow or wide hips, tie in the second gauge with this ratio. Measure your waistline, divide your height by 2, and compare. For optimal health, your waistline should be equal to half your height, minus roughly 2-5 inches, depending on how tall you are.
Women with waist-to-hip ratios greater than 0.8 and/or waistlines greater than half their height need to begin aggressively taking steps to slim down.

solutions
The solutions are simple, but require self-discipline and persistence.
1. Eat smaller portions.
2. Avoid overindulging in desserts. Consume treats, like frozen yogurt and chocolate, infrequently. They may be healthier than standard junk food, but they are still desserts. They contain plenty of simple sugars, or substances which act like sugars, easily getting converted to fat.
3. Expend as many, or more, calories than you consume. Play sports, vigorously: basketball, tennis, handball, soccer, volleyball.
4. Work out hard, relative to your level of strength and fitness: