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What You Should Know About Waist to Hip Ratio Measurement

Key Takeaways

  • Your waist size provides a clearer picture of abdominal fat, which is closely linked to health risks like cardiovascular disease, diabetes, and certain cancers.

  • A higher waist-hip ratio (WHR) indicates more abdominal fat relative to your hips, which is a risk factor for several health conditions including cardiovascular diseases and type 2 diabetes.

  • While WHR is a useful measurement for adults, it may not be suitable for those under 18 years of age.

When it comes to understanding your health, anthropometric measurements like your waist size, hip circumference, and body mass indicator (BMI) are often brought up. But there’s another metric used – the waist-to-hip ratio (WHR). Unlike BMI, which only considers weight and height, WHR is an indicator of how your body fat is distributed, particularly around the abdomen. Fat around the abdomen, also called visceral fat, is a critical area when assessing health risks.

Waist Size vs. BMI

BMI has long been the standard for categorizing weight into ranges like underweight, normal, overweight, and obese. However, BMI has limitations. It does not account for muscle mass, fat distribution, or individual body composition. A person with high muscle mass may be classified as obese according to BMI, even if they are healthy and fit. Similarly, someone with a normal BMI might still carry excess abdominal fat, which is a greater risk factor for chronic diseases.

That’s where waist measurements come in. Your waist size provides a clearer picture of abdominal fat, which is closely linked to health risks like cardiovascular disease, diabetes, and certain cancers. 

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What is Waist-to-Hip Ratio (WHR)?

WHR, as its name suggests, is a simple calculation that compares the size of your waist to that of your hips. The formula is:

WHR = Hip circumference / Waist circumference

WHR provides a number that gives insight into your body’s fat distribution by dividing your waist size by your hip size. A higher ratio indicates more abdominal fat relative to your hips, which is a risk factor for several health conditions.

​WHR vs. BMI: What’s the Difference?

While BMI measures body weight relative to height, it doesn’t differentiate between fat and muscle, nor does it indicate where fat is stored. WHR, on the other hand, specifically focuses on fat distribution, particularly in the abdominal area, which is more indicative of health risks.

A person can have a normal BMI but a high WHR, suggesting they carry excess visceral fat (fat around the organs), which is more harmful than subcutaneous fat (fat stored under the skin). This makes WHR a more targeted measure for identifying potential health risks.

The WHR Chart

According to the World Health Organization (WHO), a moderate WHR is:

  • 0.9 or less in men

  • 0.85 or less for women

For a more detailed breakdown of WHR measurements and their associated health risks, refer to this chart:

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Health Implications of Your WHR

Your WHR is an important indicator of abdominal fat, which is linked to many health issues, including:

  • Heart disease: Studies show that a higher WHR is associated with a greater risk of cardiovascular disease.

  • Type 2 diabetes: Abdominal fat plays a significant role in insulin resistance, a key factor in developing type 2 diabetes.

  • Stroke and certain cancers: Higher abdominal fat levels have been connected to higher risks of certain cancers, such as colorectal cancer, as well as strokes.

The WHO has established that a healthy WHR for men is below 0.9 and for women, below 0.85. Numbers above these thresholds indicate a higher risk for the conditions mentioned above.

A study has shown that individuals who carry more weight around their middle (apple-shaped) may be at higher risk of cardiovascular diseases, type 2 diabetes and premature death than those who are heavier around their hips and thighs (pear-shaped). 

Effectiveness and Advantages of WHR

Research suggests that WHR is a more effective measure than BMI for predicting the likelihood of developing diseases related to fat distribution such as cardiovascular disease. Another study found that WHR is a more accurate tool for predicting hypertension among individuals with type 2 diabetes. While another study demonstrated that high WHR was a significant predictor of death in women with heart failure.

In addition, WHR also allows for more customized health recommendations, as fat around the abdomen has different health implications than fat in other areas, such as the hips or thighs.

Another advantage is its simplicity and accessibility as you only need a tape measure, and the calculation can be done easily at home. WHR offers a snapshot of your current risk for conditions like heart disease and diabetes, and it's a useful tool for tracking changes over time as you adjust your diet and exercise habits.

Things to Look Out For

While WHR is a useful measurement for adults, it may not be suitable for certain groups. For one, WHR is not effective for children. WHR is not a reliable measure for those under 18 as their body proportions and fat distribution patterns change during growth.

Of course, the accuracy of WHR depends on correctly measuring both your waist and hip circumference. The waist should be measured at the narrowest part (usually just above the belly button), and the hips at the widest part (over the buttocks).

In addition, medical conditions such as metabolic syndrome, polycystic ovary syndrome (PCOS), or even prolonged stress can contribute to a larger waist circumference, making it essential to regularly monitor your WHR alongside other health indicators.

How Can You Calculate Your WHR

You can easily calculate your WHR on your own or, for a more accurate assessment, ask your healthcare provider to assist. If you are measuring it yourself, follow these steps:

  1. Stand straight and exhale naturally. Use a flexible tape measure to find the circumference of the narrowest part of your waist, just above your belly button. This is your waist measurement.

  2. Next, measure the circumference of the widest part of your hips, which is typically around the fullest part of your buttocks. This is your hip measurement.

  3. Finally, calculate your WHR by dividing your waist measurement by your hip measurement: WHR = Hip circumference / Waist circumference

Take Proactive Steps

Understanding your WHR is a powerful step in managing your health. If you’re concerned about your measurements or need guidance on how to improve your ratio, speak to your NOVI Health coach. Together, you can set realistic goals and create an action plan to lower your WHR and reduce your health risks. Regular monitoring and making small lifestyle changes, such as improving your diet and increasing physical activity, can have a big impact on your health in the long run.

If you have already signed up for our holistic NOVI Magnum diabetes treatment program and would like to maintain your blood sugar levels through a health coach-guided exercise, NOVI Optimum Fit is for you. 

With NOVI Optimum Fit, you get:

  • 1:1 personal training sessions with experienced coaches who will guide you through the workouts to ensure that they are safely executed.

  • Fitness coaches who are experienced at creating personalized training programs for individuals with medical issues.

  • Training programs that are flexible and constantly evolve with your progress. 

  • Regular measurements of body fat percentage and muscle mass so you can track the results of your efforts.

  • Fitness coaches who work closely with NOVI doctors or dietitians to ensure that the training program complements your nutrition plans and medications taken.

  • A personal fitness coach who will keep you motivated and accountable for your fitness.