Coaches CornerNutrition


Lose Unhealthy Weight One Day At A Time

(plus 3 things you can start doing today to get on the right track)


Before you read this, I want you to get up, and go grab a tailor’s tape measure. If you don’t have one you can use a string and a ruler.


With measuring tape or string in hand, stand up straight, and relax your gut. Wrap the tailor’s tape evenly around your waist, just above your belly button. Stay relaxed — no sucking it in!IMG_0632


Great, write down your waist measurement in inches.


Next, measure your height in inches. Write that down.


Now, divide your waist by your height, and write that number down. Is it more than 0.50? If so you have work to do!


Don’t worry, so does Jack. He’s our example, and we’re going to take it one day at a time.


Jack is 5’10” tall with a 42” waist. That gives him a score of 0.60. He needs a 35” waist or smaller to be in the healthy range. To keep this manageable, we’re going to have Jack lose 3.5 inches from September 1st – November 30th. Then we’ll go for another 3.5 inches December 1st – February 28th.


Here is a look at Jack’s chart for the first 3 months

Waist to Height sample chart.png


The black dashed line is the goal line. The blue line represents Jack’s actual daily measurements. His first 3 months are a success, so we know his nutrition is working. Obviously, it’s imperfect day-to-day, but that’s okay. We care more about the 3 month trend.


Make one of these charts for yourself. The Y axis (vertical side on the left) should run from your current waist measurement all the way down to your target waist measurement. The X axis (horizontal on the bottom) should run each day for the next 3 months.


Use a ruler and make a black dashed target line. Choose your favorite color for your actual results line. Jack’s favorite color is blue.


Got it? Good! Now hang it up on the wall. You’re ready to get started, though you probably still have some questions.


So why are we doing a waist to height ratio? Easy. Because it’s faster and cheaper than a Dexa Scan, and it’s waaaaay more telling than weight to height or BMI.


Dexa is the gold standard in body composition testing. I love it, and I recommend it to any of my clients who want a detailed test. If you’re in San Diego, James at Bodycomp is the man. Here’s the link to his website. If you want to do Dexa, he’s your guy.


If you’re doing daily measurements, though, Dexa probably isn’t workable.


Bodyweight can tell you a little about your body, but it isn’t that important unless you’re a competitive lifter or fighter.


And BMI is bullshit. I can’t believe anyone is still using it. I have friends who are jacked with low body fat and still score “OBESE” on BMI tests.


If you’re looking for the best test that is easy, free, and effective – something you can do on your own everyday – then the Waist to Height test is it!! Your legs and ass can stay as big as you want, while you trim down in your waist. As your waist shrinks so will your visceral fat (the more dangerous one under the muscle and around the organs), and you’ll most likely lose some of your pinchable subcutaneous fat as well. Overall you will become much healthier and better looking when you focus on Waist to Height.


So let’s get started.


Here are 3 things you can start immediately to help you stay on track:

1. Eat more protein. Eat a high protein breakfast, and keep eating protein throughout the day. Shoot for 1 gram per pound of ideal body weight.

2. Stop eating sugar. That includes soda and juice. Cut out the artificial sweeteners too — they’re not good for you!

3. Start a food log. Use a food tracking app or a small notebook. Whatever works for you. Just do it. It will be very easy for you to make adjustments and go back to see what’s working for you and what isn’t.


Feel free to shoot me an email or comment on the blog post if you have any questions.


Be Strong. Be Fit. Be Indomitable.


– Jason



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