Waist To Hip Ratio

Your doctor can determine whether being overweight is endangering your health by using the waist-to-hip ratio (WHR) calculation. It establishes the amount of fat that is accumulated on your hips, buttocks, and waist.

WHR assesses the ratio of your waist circumference to your hip circumference, as opposed to your body mass index (BMI), which determines the ratio of your weight to your height.

This is crucial since there are differences in the health hazards associated with different types of excess weight.

By comparing your waist and hip measurements, you may determine your waist-to-hip ratio. You may have more waist fat if your ratios are higher. An increased risk of diabetes or heart disease may result from this.

What Is Waist To Hip Ratio?

A person’s risk of heart disease is calculated using their waist and hip dimensions, which is known as the waist-to-hip ratio (WHR). The likelihood of issues like high blood pressure, diabetes, high cholesterol, or atherosclerosis increases with the amount of belly fat.

These illnesses, when combined with extra belly fat, can greatly raise the risk of major illnesses like heart attacks, strokes, or fatty livers, which can all be fatal and cause major consequences.

A high WHR can be a helpful tool for detecting or preventing health concerns because it may alert the doctor to look into underlying disorders that may be causing it.

How it gets calculated

To determine the waist-to-hip ratio, you should measure:

• Waist circumference: The area between the belly button and the last rip, or the narrowest portion of the waist, is where the measurement is made.
• Hip circumference: By looping the tape around the glutes, this measurement is obtained at the hips’ widest point.

Next, divide the circumference of the hips by the circumference of the waist.

For example, a man’s hip circumference is 80 cm and his waist circumference is 65 cm. The formula to determine his WHR is 65/80 0 0.8125, rounded to 0.81. Since the typical reference range is less than 0.95, this is regarded as normal.

What the findings indicate

Results from WHR will differ by sex. A healthy woman’s maximum WHR is less than 0.80, and a healthy man’s is less than 0.95.

A patient may have a higher risk of cardiovascular disease if their results are equivalent to or greater than these levels. It’s crucial to remember that risk increases with value. To rule out the presence of any cardiovascular illnesses in these situations, it is crucial to see a doctor for evaluation. To create a weight-loss-promoting food plan, you need also to consult a trained nutritionist.

What is a healthy ratio?

The World Health Organisation (WHO) states that having a WHR greater than 1.0 may raise your risk of heart disease and type 2 diabetes, two diseases linked to being overweight.

Even if body mass index (BMI) and other indicators of being overweight fall within the normal range, this could still be the case.

According to WHO guidelines, a healthy WHR is:

• Women’s 0.85 or less
• Men: 0.9 or less

The WHO’s classification of the risk of developing weight-related health issues is displayed in the following chart:

Health Risks: Men And Women

Men:

• Low:0.95 or less
• Moderate:0.96-1.0
• High:1.0 or higher

Women:

• Low: 0.80 or less.
• Moderate: 0.81-0.85
• High: 0.86 or higher

Pear-shaped (less risk to health):

Pear-shaped people typically bear the majority of their weight in their hips, thighs, and buttocks. It is really healthier for fat to accumulate in the lower body. According to research, keeping fat in this area may actually help prevent cardiovascular disease.

In a study involving 1,356 women aged 60-85, Danish researchers discovered that those who held the majority of their body fat in their abdomen and other central regions had more atherosclerosis (hardening of the arteries) than those who had excess fat in their arms, legs, hips, and buttocks.

Apple Shape (High Risk to Health):

You are apple-shaped if you have a tendency to carry weight in your upper torso and abdomen. Apple-shaped persons who have a “pot belly,” or excess weight around the waist, are more likely than pear-shaped people to suffer from lifestyle-related conditions including diabetes and heart disease.

A 2011 study of 220,000 people, however, that was published in The Lancet, found no evidence of an elevated risk. This test is one way to assess your risk for weight-related and lifestyle disorders, including diabetes, heart disease, and more, as accumulating too much fat in the abdomen is linked to an elevated risk of developing certain diseases.

Shape of an avocado (moderate risk to health):

Between an apple and a pear, the less popular “avocado” shape has health risks that are slightly lower than those of a true apple-shaped individual but higher than those of a pear-shaped person.

The Significance of Your Waist Measurement

Excess weight around the waist might lead to health issues. Even if you have a healthy weight or a normal body mass index (BMI), where you store body fat has an impact on your health.

Obesity in the abdomen. Abdominal obesity is defined as having too much fat around the waist. Because it envelops your liver and other organs, this type of fat is known as visceral fat.

Your body receives inflammatory substances from visceral fat, including fatty acids and hormones. Blood pressure, blood glucose, and cholesterol all rise as a result. Additionally, it causes your blood to contain more triglycerides, a form of fat.

Having excess body fat around your waist can increase your risk of developing further health issues, such as:

• Heart Disease
• cancer
• Type 2 diabetes
• Stroke

Men are more prone than women to have excess body fat around the waist, but both sexes can be affected. It is more common for women to have excess fat around their thighs and hips.

Ratio of Waist to Hip vs Body Mass Index

Your waist-to-hip ratio shows how big your waist is about your hips. Your body mass index, on the other hand, compares your height and weight.

What is the best?

Compared to your weight or BMI, your waist-to-hip ratio may provide a more accurate picture of your health. You may have too much fat around your waist even when you are at a healthy weight. Regardless of your weight or BMI, a good general rule is that your waist should be narrower than your hips.

Why Is Your Hip-To-Waist Ratio Important?

The body mass index (BMI), which determines the ratio of your height to weight, may be familiar to you. Since BMI doesn’t reveal how much fat is stored on your hips, buttocks, or waist, many academics don’t think it’s a useful indicator of health.

When it comes to health dangers, not all excess weight is created equal. Because it particularly examines the fat on your waist, hips, and buttocks, the waist-to-hip ratio is useful. Research has indicated that visceral fat, or extra weight around the waist and midsection, is more closely associated with chronic illness than excess weight around the hips or buttocks.

High cholesterol, type 2 diabetes, hypertension, heart disease, several types of cancer, and sleep apnoea are among the conditions associated with excess visceral, or mid-section, fat.

Effects on Health

A person with a high WHR may be regarded as having an “apple” body shape because they hold weight around their waist.

According to research, folks who are “apple-shaped”—that is, whose hips are wider than their upper body—are more likely to suffer from specific medical disorders than those who are “pear-shaped.”

Among these medical conditions are:

• Cardiovascular diseases: According to one study, obesity around the abdomen raised the risk of both cancer and cardiovascular disease. According to a different study, WHR was a better predictor of cardiovascular disease than either BMI or waist circumference. According to a third study, waist circumference alone is not a reliable indication of cardiovascular disease mortality risk; WHR is.
• Type 2 diabetes: According to a 2016 study, a higher waist circumference was associated with a higher chance of developing type 2 diabetes.
• Fertility: Regardless of BMI, a 2002 study indicated that women with a WHR of greater than 0.80 are less likely to become pregnant than those with a lower WHR.

How to Increase Your Health Using the Waist-to-Hip Ratio

Try the following advice to reduce your ratio if it is high: ‌

Increase your level of activity. The majority of overweight or obese persons consume more calories or energy than they expend. Insufficient activity causes your body to store energy as fat. Eating less and exercising more is the easiest approach to reduce weight and your waist-to-hip ratio.

You can expend some of the energy you consume from meals by engaging in more physical activity throughout the day. Every week, try to get in 150 minutes of moderate-intensity exercise. Some examples of moderate-intensity exercise are:

• Cycling
• Dancing
• Walking quickly and hiking
• Pushing a lawnmower
• Roller skating or inline skating

Make dietary changes. You can reduce the size of your waist by eating a balanced diet. Try to incorporate:

• Daily consumption of five or more servings of fruits and vegetables
• High-fiber and whole-grain foods
• A few dairy products or substitutes
• Unsaturated spreads and oils
• Six to eight glasses of water
• Fish, meat, eggs, beans, and other proteins
• More water and less sugar-filled beverages
• Reduced intake of meals heavy in sugar, salt, and fat

How to Avoid Having a High Waist-to-Hip Ratio

You may occasionally develop weight around your waist as a result of medical issues. These could consist of:

• Thyroid conditions
• Polycystic ovary syndrome (PCOS)
• Cushing’s syndrome
• Anxiety, Depression, and Stress

When under stress, some people eat to feel better, but this might make them gain weight. Due to their weight gain, individuals may then experience worsening symptoms, which can create a vicious cycle. Look for alternative ways to divert your attention, such as:

• Reading a book
• Walking
• Speaking with a friend
• Exercise

You may maintain a trim waist and a healthy weight by taking your prescriptions and taking care of your health. Consult your physician if you have any concerns about your waist size or health.

Conclusion

A person’s WHR can be measured quickly to determine:

• levels of obesity in general health
• risk of diseases linked to weight

However, a WHR should not be used as the only indicator of obesity or health risk because it can be assessed incorrectly.

The best way to obtain a more comprehensive picture is to discuss weight and any related health issues with the doctor.

FAQs

Reference

• Watson, S. (2023a, February 2). What is the Waist-to-Hip Ratio? Healthline. https://www.healthline.com/health/waist-to-hip-ratio
• What is waist to hip ratio? (n.d.). WebMD. https://www.webmd.com/fitness-exercise/what-is-waist-to-hip-ratio
• Burgess, L. (2023, July 13). Why is the hip-waist ratio important? https://www.medicalnewstoday.com/articles/319439#conclusion
• Rd, C. R. (2024, June 12). Waist-to-Hip ratio: Does it matter for health? Verywell Fit. https://www.verywellfit.com/waist-to-hip-ratio-and-examples-3496140
• Lima, A. L., & Lima, A. L. (2023, December 20). Waist to hip Ratio: How to calculate & normal ranges. Tua Saúde. https://www.tuasaude.com/en/waist-to-hip-ratio/