Your Waist Size Is IMPORTANT!

Did you know that your waist circumference can predict your risk of severe health conditions more than your actual weight?

0:00 Introduction: Waist circumference and health
0:24 Visceral fat
1:13 Visceral fat vs. subcutaneous fat
2:44 Belly fat
3:06 Check out my video on how to get rid of visceral fat!

In this video, I’m going to tell you why your waist circumference is more important than your weight. A woman’s waist should be less than 35 inches, and a man’s should be less than 40 inches. Every inch increases the risk of premature death.

Visceral fat is fat that surrounds the organs and has several negative health consequences, including the following:
•Sends signals to increase inflammation in the body
•Contributes to insulin resistance
•Hard to detect
•2x-3x greater risk for heart disease
•Increases risk of cancer, especially of the breast and colon

Visceral fat is not the same as subcutaneous fat. Visceral fat is hormonal fat caused by cortisol or insulin. Consuming carbohydrates and frequent eating can spike insulin, leading to visceral fat.

After menopause, women often lose their waistline due to a shift in hormones. Estrogen and progesterone decrease while cortisol increases. This also contributes to a loss of muscle mass.

Body mass index (BMI) is not the best indicator of your overall health because it doesn’t reflect whether a person has significant muscle mass or fat.

Some belly fat looks like visceral fat but is actually related to cirrhosis of the liver.

Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:


Listen to my Podcast:


Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana. Still, he no longer practices chiropractic in any state. He does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this explains the significance of your waist circumference. I’ll see you in the next video.


Join our update list today!

Posted in


  1. @UniversalPatriots on June 16, 2024 at 12:05 pm

    Happy Father’s Day .

  2. @wanril8988 on June 16, 2024 at 12:06 pm

    I had a waist size of 33inches last August 2023. Now June 2024 my waist size is 28inches

    • @SuperMatrix59 on June 16, 2024 at 12:32 pm

      Wow aren’t u sprcial

    • @fidelcatsro6948 on June 16, 2024 at 12:37 pm

      congratulations!! 5 inches off the tummy is like losing 5 cats from the tummy!


    • @HustleLifee on June 16, 2024 at 12:39 pm

      @@SuperMatrix59 Calling someone special while miss spelling special is wild.

    • @lifeisgoodoutdoors2680 on June 16, 2024 at 12:41 pm


    • @fidelcatsro6948 on June 16, 2024 at 12:45 pm

      @@HustleLifee i think he really meant sprcial…my cat says its a new word!

  3. @lovenature008 on June 16, 2024 at 12:08 pm

    Paused @0.15 sec and running to check mine 🏃‍♀️ 🏃‍♀️

    • @mariecurie7491 on June 16, 2024 at 12:12 pm

      So did I 😂

    • @lovenature008 on June 16, 2024 at 12:24 pm

      36″😢. Need to work on it. Can’t keep off the carbs😭

    • @murielleleblanc4377 on June 16, 2024 at 9:58 pm

      A lot of baby boomers and of course many are In Their 70 S now.

  4. @lilyrose4191 on June 16, 2024 at 12:14 pm

    Thank you Dr.Berg, your videos are always helpful and informative. 🙂

    • @Drberg on June 16, 2024 at 12:43 pm

      I’m so glad they help!

  5. @containedhurricane on June 16, 2024 at 12:15 pm

    Intermittent fasting and limiting rice/ bread consumption are very important to make waist size small

    • @Kurmi72 on June 16, 2024 at 1:20 pm

      Dr Berg, you are the best,
      I wish I was your son, so I don’t have to experience this suffering.
      I will love you forever from the bottom of my heart Dr. Berg <3

    • @Poor_BBJ on June 16, 2024 at 1:25 pm


    • @leighleigh8725 on June 16, 2024 at 2:49 pm

      I swear my waist is smaller when I eat only cookies 😂

    • @jeffj318 on June 16, 2024 at 3:16 pm

      We don’t need any rice or bread.

    • @steelearmstrong9616 on June 16, 2024 at 4:32 pm

      @@leighleigh8725 This can and does actually happen to many people eating what they want but not to much of it

  6. @wrighty338 on June 16, 2024 at 12:23 pm

    Health is wealth people

  7. @ayeshbhatti8239 on June 16, 2024 at 12:26 pm

    Really appreciate your efforts…i do follow your advises..thankyou dr. Berg😊😊😊

  8. @helpinyerdasellavon on June 16, 2024 at 12:46 pm

    Amazing video, Dr Berg. Thanks for your wonderful content ❤

  9. @tradermunky1998 on June 16, 2024 at 12:53 pm

    And an expanded waste is probably the number one thing that makes people less attractive, we pick up on the unhealthy aspect of it happening. For both men and women.

  10. @millsfinancialgroup on June 16, 2024 at 1:20 pm

    I stopped eating processed foods and lost the last 40 lbs of fat. I have never been so lean in my life. And I am 41. Try it

    • @kelleennordquist5697 on June 16, 2024 at 2:17 pm


    • @e.lectricity6396 on June 16, 2024 at 3:13 pm


    • @user-dh2yo5zj7v on June 16, 2024 at 5:53 pm

      My diet is very low in carbs & sugar.. im fasting 16hours..never drink alcohol,yet im huge around my waist & bloated from about my mid-rib cage area.. i suffer from leeky gut & have low stomach acid…i dont kno how to fix this…im so confused…😔😔😔

    • @millsfinancialgroup on June 16, 2024 at 8:47 pm

      @user-dh2yo5zj7v  are the low carb and sugar items you are eating processed? Meaning, are you eating low carb store bought bread? Or other low carb options for things that would normally be high in carbs? These products are overly processed and use substitute ingredients that are often worse for you. They often contain lots of inflammatory seed oils like canola or cottonseed. I tried this before and had the same issue. What worked for me was removing processed foods and making from scratch. I eat seemingly the same amount of carbs, but see much better results without the inflammation and bloating. But these things are different for each person. Try to see what works for you and note the results. All i can suggest.

    • @ZenaHerbert on June 16, 2024 at 9:34 pm

      ​@@user-dh2yo5zj7v Have you tried taking kefir daily? I don’t mean the processed stuff from the supermarket, I mean using kefir grains at home. Brilliant for the gut. You can buy them easily. Make your own kefir, quick and easy.

  11. @bettyswallocks6411 on June 16, 2024 at 1:22 pm

    68-year-old beer-drinking former rugby player here. It’s more complicated than this, but 5/2 fasting and 10k steps per day, often with Nordic poles, I now have a good core and a bit of a 6-pack going on. The mass of visceral fat from a few years ago is gone, I have a bit more post-surgery cortisone weight to shift and once that’s gone, I should be in good condition. I had to give away many items of now-baggy clothes!

    • @CatsLilaSalem on June 16, 2024 at 9:04 pm

      This video feels like an summary of multiple deeper things, but he has a lot of videos in which he does go more into certain subjects.
      But good for you! Keep it up it truly is worth it in the end

    • @lyndaweingart3996 on June 17, 2024 at 1:07 am

      What is 5/2 fasting?

    • @bettyswallocks6411 on June 17, 2024 at 3:32 am

      @@lyndaweingart3996 Intermittent fasting. Eating normally (but healthily!) for 5 days a week, and very calorie restricted for 2 days, but that’s just me – there are lots of variations on the theme. You’ll find a lot of information on YT and, indeed, on this channel.

    • @SpamMouse on June 17, 2024 at 9:44 am

      @@lyndaweingart3996 5:2 has been heavily promoted within The UK, originally the idea was that the two days (non-consecutive-days, EG Saturday and Wednesday for example) were to be a water-fast, but it was thought this would be difficult for most people to follow. So it’s advised as a two 500-800 calorie days and five “normal” calorie days. There are endless variations within this pattern including keto, vegan, SAD etc. This was promoted by Dr Michael Mosley who died last week from a completely unrelated heat-exhaustion incident while on holiday on a Greek island.

  12. @joshuakincaid8238 on June 16, 2024 at 2:39 pm

    My doctor always said, if your really skinny, you might still be unhealthy. But if you’re overweight. You’re definitely not healthy

  13. @mane3763 on June 16, 2024 at 2:41 pm

    Excellent information! Past 6 months i went from 218 cholesterol to 128 cholesterol numbers and 205lb. to 173lbs. by not eat fast food, no bread, cheease. I eat vegen for the moat part but, my sucess is, i eat breakfast around 11am, eat dinner before 6om. Thats 15 hours of no snackimg or senseless eating. That is my secret.

    • @papaduck2443 on June 16, 2024 at 6:35 pm

      Over all cholesterol number means nothing. Divide your triglycerides by your HDL to find out what your LDL is doing. If the number is less than 1.5 you are doing great. Your body, especially your brain, and your heart needs cholesterol. In fact, your body makes 80% of its own cholesterol. Lower overall number does not necessarily mean you have a healthy cholesterol count. You may still have an unhealthy cholesterol even with a low overall number. That overall number is bad science from the 50’s and 60’s. And P.S. Higher the HDL the better, lower the triglycerides the better. Lower triglycerides by cutting carbs and sugar and in crease HDL by taking Niacin and consuming lots of Omega 3 fatty acids. Then you will be on the proper path to optimum LDL. Large boyant LDL to small Dense LDL should be about 80% to 20% ratio. The small dense LDL is what is dangerous and penitrates the thin lining of the arteries causing blockages. No refined carbs or sugar will keep your triglycerides down. fYI. Hope this helps.

    • @mane3763 on June 16, 2024 at 6:42 pm

      @@papaduck2443 thanks!! 👍👍

    • @mikepeek5655 on June 17, 2024 at 2:09 am

      ​Correct. However, Dr Schmidt says….LDL is more about a lipid increasing because it increases due to inflammation . That is, it is present to combat inflammation. It’s there to heal your arteries. The new science says what you are saying. So, if I understood him correctly….LDL is not necessarily the real bad guy. It’s an inflammation response to help fight off the bad guys. ​@@papaduck2443

  14. @JoeJ-8282 on June 16, 2024 at 3:15 pm

    Yep, (having a relatively small) waist circumference, and a relatively flat stomach is essential to good health because it directly correlates with good gut health, which is an indicator of your overall body’s health, including but not limited to, your immunity from all of the things that bother way too many people, like colds and flus, etc.

    A good rule of thumb to go by is your waist circumference should NEVER be ANY MORE than HALF of your overall height without shoes, AND (unless you’re a currently pregnant woman), your belly/gut should never stick out farther than your CHEST does, (whether you’re a man OR a woman), when you look at yourself from the side in a mirror…

    And this holds true for women with any size breasts too, because the smaller you are up top, the smaller all around your body that you should be in relation, (thin overall build), and if you’re a woman with really large breasts instead, then you’re probably naturally going to be “curvier” everywhere else on your body too, however, your stomach/belly/gut should STILL NEVER stick out even farther than your breasts do, (unless of course you’re currently pregnant), when viewed from the side in a mirror, because if it DOES under NON pregnancy times, then it means that you just have too much belly fat and visceral fat around your organs, and/or that you’re carrying around too much backed up fecal matter (old stuck poop!) in your gut, NONE of which of course, you actually want, so always strive to keep your gut health as good as possible throughout your life by mainly doing regular intermittent fasting, and just NOT eating too often, because that way your body has a chance each day to completely clear out your intestines before your next meal. Intermittent fasting or even OMAD (One Meal A Day) is an essentially important part of keeping a perfectly flat and toned stomach for life! (Along with regularly doing certain essential core exercises to tone up your ab muscles, of course, but your eating habits are even MORE important than that for maintaining a really flat belly!)

    • @cleanqueen75 on June 16, 2024 at 9:31 pm

      My nutritionist said I wasn’t eating enough food and protein. I did IF for over a year. Didn’t lose weight but didn’t gain either. So I quit IF and eating more protein and 3x a day. I have actually gained 6 pounds and inches just in the last week. I exercise and do some free weights and eat healthy.

    • @dagmarvandoren9364 on June 16, 2024 at 10:25 pm

      And! You make it to 200.. so perfect…

    • @cleanqueen75 on June 17, 2024 at 2:51 am

      @@dagmarvandoren9364 ?

  15. @ge0ne0 on June 16, 2024 at 4:35 pm

    Intermittent fasting took me from 235 pounds to 210 in just a few months. I simply stopped eating junk food and sugary things all the time. I still treat myself a bit on the weekends or a day in the week. Overall, No eating after 5pm and hold off breakfast as long as possible. Give your body time to process the food and work on OTHER tasks.

    • @Nikitta43 on June 17, 2024 at 10:15 am

      Did you loose circumference?

  16. @nutritioninsider on June 16, 2024 at 6:27 pm

    Really opened my eyes! The insights on how waist size impacts overall health are super valuable.

  17. @thuywu2304 on June 16, 2024 at 7:51 pm

    Happy Father’s Day drBerg.! Thank you so much for your information ❤

  18. @lanadale2868 on June 16, 2024 at 9:38 pm

    Excellent Post. Thank You!

  19. @fawkes.6820 on June 16, 2024 at 11:14 pm

    I lost 76lbs in 14 months. I am now back to 40 sized pants/shorts and feels so good.

  20. @sherwinstaudt1881 on June 17, 2024 at 6:32 am

    46 years ago graduated out of high school, I was 6 ft 4 220 lb, with a 32 waist, today I am 6 ft 4 218 lb, with a 32 waist, never had a pot belly and never will.
    I have all my hair very little gray. Still have 20/20 vision. I can still hear a mouse fart at 100 yd.
    I eat anything I want anytime I want and any portion I want.
    I absolutely will not eat out no restaurants for me, stop that 30 years ago. Very little store-bought food, I harvest Almost 90% of my food, I work 10 to 12 hours a day physically, I refuse air conditioning in my vehicles and in my home.
    Quit drinking alcohol and beer 29 years ago.
    Absolutely do not drink any coffee.
    Absolutely do not drink any bottled water, only fresh well water from my Ranch.
    Stay active people get off the couch and get out of the weight gems, all that air conditioner and toxic environment, get some sunshine and fresh air.

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy