If you want to live longer, fix this silent killer. https://t.co/57wajmp2es

It's widely known that carrying excess weight increases our risk of non-communicable diseases like:

- Type 2 diabetes
- Heart disease
- Stroke
- Cancer

But, are you aware that where your body stores fat is crucial as well?

Not all body fat is created equal. 

Visceral fat is a type of fat that's stored deep in your belly, surrounding vital organs like your stomach, liver, and intestines. 

It's more hazardous than subcutaneous fat, the layer of fat just beneath your skin.

High levels of visceral fat are bad news. 

While scans provide the most accurate measurement, waist measurements can give you a good idea of your visceral fat and the potential health risks.

If you're a woman and your waist measures more than 35 inches, it's a concern. 

For men, a waist measurement over 40 inches is concerning. 

A better indicator is your waist:hip ratio. Here's a chart for reference. 

(source: healthline) https://t.co/OmW9MziTPP

How to calculate your waist:hip ratio:

1. Stand straight and measure the narrowest part of your waist.

2. Measure the widest part of your hips.

3. Divide the waist measurement by the hip measurement. 

The result is your waist:hip ratio.

If your ratio is categorized as high risk, you likely have a significant amount of visceral fat. 

This increases your risk of developing serious health problems. 

What should you do about it? Read on...

You need to lose the extra fat. 

The only way to achieve this is by consuming fewer calories than you burn.

It's often easier to control the calories you consume (input) than to increase the calories you burn (output)

Therefore, the first step is to reduce your caloric intake.

My top recommendation is to track your food intake accurately using digital kitchen scales and a tracking app like MacroFactor.

MacroFactor uses a scientific approach to calculate your energy expenditure from your food and weight entries. https://t.co/N35lvbtofk

You get a target intake based on your initial information. As you progress, these targets are adjusted based on your progress.

Try it out for free for 14 days using my code (ROBNBF)

https://t.co/YxtU15vUQy

Pro-tip: Ensure you're eating enough protein.

It promotes fullness, burns more calories through digestion, and importantly, helps you maintain muscle while you lose fat.

(If you use MacroFactor, you'll have a protein target given to you)

Engage in resistance training to maintain muscle mass. 

You don't need a gym for this. You can work every major muscle group with just six exercises.

My 20 Minute Muscle program will get you maximal results, from home or the gym, with a minimal approach

https://t.co/jAlDkEfE9B

Cardio isn't a requirement for fat loss. 

While it burns more calories and can help create a calorie deficit, you can still achieve a calorie deficit without it.

If you're not a fan of cardio, consider walking more.

Monitor your steps and aim for gradual improvements.

If you found this thread beneficial, please retweet the first tweet and help someone else to take ownership of their health! 

For more fitness tips, follow me @Rob_NBF.

https://t.co/nSYsWGvlKh

P.S. If you want to get more help from me, join my community and get:

- All my programs, courses and ebooks
- Access to my discord server
- A place to ask questions, be motivated and gain accountability.

Join here:

https://t.co/GLLv0q0tZt

Dad to 2 with 1 on the way. I help dads become superheroes to their kids with a simple nutrition philosophy & workout programs that take less than 60 mins/week.

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