Using a tape measure is easier than determining your total body fat, which involves calculating your body mass index (BMI). Research shows that your waist size is better at determining your heart disease risk.

Belly fat seems to be particularly harmful to the heart.

In order to lower heart disease risk, men should strive for a waist size of 35 inches or under and women 33 inches or under.

Larger waists, or an "apple" shape, indicate abdominal fat. Fat around the hips and thighs is often described as a "pear" shape. Studies have linked abdominal fat to more health problems, including increased risk of diabetes and breast cancer.

Either way, following a safe, sensible nutrition and exercise program can get you back on track.

Experts, including doctors, fitness trainers, and therapists, can help. With a healthy, long-term approach, your waist will shrink -- and your heart will thank you.