If you have a waist like actor Priyanka Chopra, you may be at a lower risk of dying from diseases such as cancer, heart attack and liver failure

A new study says that the size of your waist can actually predict your risk of suffering from premature or early death. iTALK tells you how to keep that belly in check

A new study has revealed that extra fat around your middle, can dramatically increase your risk of early death, even if your overall weight is normal. Every extra two inches increases the chance of early death by 13% to 17%.  The standard measure of obesity, Body Mass Index (BMI) remains a reasonable predictor of health problems; those with a high reading are more likely to die from cardiovascular disease or cancer. We tell you how to fight fat, and emerge healthier.

The study

The study, which was conducted across 9 European countries, said that the "hip/waist ratio", a number produced by dividing the waist size by the hip measurement, and just the waist measurement on its own, were both good ways of sorting out those at highest risk. Some people, who had a completely normal BMI score, but a larger than average waist, were at significantly higher risk of early death.

MEN WITH WAISTS EXCEEDING 47 INCHES have a doubled rate of death compared with those with waists under 31.5 inches.

WOMEN WITH WAISTS OVER 39 inches have a doubled rate of death compared to those under 25.5 inches.

What is the ideal Body Mass Index?

Calculated by dividing weight in kilograms by height in
metres squared:

Normal:
18.5 - 24.9
Overweight:
25 - 29.9
Obese:
Above 30

Belly fat indicates ageing, even if you are young

Shameem Akhtar Yoga Expert
In yoga, two things are given paramount importance: your spine and your stomach. Belly fat is a strict no-no in yoga simply because it is an indication of ageing, reflecting flaccid
stomach muscles.

The Vyagharasana (Lion-roaring pose) will help you trip that tummy:
Go on your fours, like an animal, palms flat on ground, knees on the ground. Inhale, lifting your head up, caving in your spine, and simultaneously lifting right leg off the ground. You must bend the leg at the knee, and hold it up firmly against gravity. Exhaling, drop the knee back, bringing it up towards your face. Simultaneously bend your head towards the knee, to touch it with nose. This is one round. Do three rounds for the right leg. Rest, and repeat sequence for the left leg.

Being overweight can lead to:
Type 2 Diabetes: A disease in which blood sugar levels are above normal. High blood sugar is a major cause of coronary heart disease, kidney disease and stroke.
Coronary heart disease and stroke: If you have coronary heart disease, you may suffer from a heart attack, congestive heart failure, sudden cardiac death and angina.
Certain types of cancer: Being overweight may increase the risk of developing cancers of the colon and esophagus.
Fatty liver disease: Fatty liver disease occurs when fat builds up in the liver cells and causes injury and inflammation in the liver. It can sometimes lead to severe liver damage and even complete liver failure.

3-point plan to get patli kamar

Binisha Naik Health Consultant, Health Mantras
Diet: Cut extra calories from your diet by staying away from fried food, desserts and extra fat.
Cardio: Do some form of cardio for 30 to 60 minutes at least 3 to 6 times a week.
Resistance training: Doing abdominal exercises 2 to 3 times a week, 6 to 9 sets with 10 to 20 repetitions, will be enough to tone the abdominal muscles.

For a thin waist, you must avoid:

Hira Mahajan Consulting Dietician
Alcoholic beverages: Beer, liquor and wine.
Foods high in refined sugar: Candies, packaged cakes, chocolate bars, sweets, processed foods, ice creams and soft drinks.
Foods high in salt: Papads, pickles, sauces and canned foods.
Foods high in saturated fats: Butter, fatty meat, organ meats and shell fish.

The obesity and heart disease link

Dr Hasmukh Rawat, Head of department- Cardiology, Wockhardt Hospital
It is true that people with belly fat deposits tend to be the ones with heart disease problems, but not all obese people necessarily have heart problems. Obese people are more likely to develop diabetes, hypertension and metabolic syndromes.