Diet and Nutrition 2022

Measurement of the circumference&neck circumferenceço: what is it for and how to measure

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Measurement of the circumference&neck circumferenceço: what is it for and how to measure
Measurement of the circumference&neck circumferenceço: what is it for and how to measure

The measurement of neck circumference can be used to assess whether there is an increased risk of developing diseases such as hypertension, diabetes, or obesity, for example.

The neck is wider in people who are overweight, because fat is also accumulated in this region. Measuring the neck is a good way to find out if you are within the ideal weight because it is simple and practical, with reliable results, taking advantage of the measurement of the waist and hip that can give altered results, when there is abdominal distension, respiratory movements or the person tries to shrink the belly to look thinner, for example.

In addition to evaluating the size of the neck, it is also necessary to evaluate other parameters such as BMI, to confirm if the person is really overweight, in addition to checking the cholesterol and triglycerides values ​​in the blood test, as well as the lifestyle of each person, to make the result more reliable.

How to measure neck circumference

To measure the size of the neck, stand up and pass the measuring tape around the neck, placing it exactly in the middle of the neck.

The ideal neck circumference measurement is up to 37 cm for men and up to 34 cm for women. When the man is less than 39.5 cm and the woman is less than 36.5 cm, they are considered to be at low risk of suffering from heart disease or blood circulation disorders, but generally larger measurements than these are seen in people with a BMI above of 30, which indicates obesity.

What to do when the measurement is larger than ideal

When men are taller than 37 cm and women are taller than 34 cm, physical activity must be increased, focusing on cardiovascular exercises such as walking, running and swimming, as well as dieting, reducing consumption daily intake of sugars, fats and, consequently, calories.

A nutritionist can indicate the foods that she can or cannot eat, but some of them are:

What YOU CAN eat/drink What NOT to eat/drink
water, coconut water, flavored water and unsweetened natural fruit juice soda, processed juice, sugary drinks
vegetables and vegetables raw or cooked in s alted water or sautéed with as little oil as possible fries or other breaded or fried vegetables or vegetables
lean meats like fish, chicken breast, turkey breast, rabbit fatty meats such as cod, tuna, chicken or turkey drumstick, turkey or chicken wings
brown rice or rice with grains or seeds plain white rice
fruits with little sugar, with skin and with pomace such as orange, papaya, strawberry very sweet and thin-skinned fruits such as grapes, peaches in syrup, all kinds of sweets such as pudding, quindim, ice cream, cheesecake, chocolate, cakes, sweets

Regarding exercise, you should practice at least 3 times a week some physical activity that can burn fat. You can start with a 1 hour walk daily, but the intensity of the exercise should progress each month, becoming more and more intense, so that you can really burn excess fat. Exercises such as weight training are also important because it helps to form more muscles that will consume more energy, making it easier to burn fat.

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