Several different tools are available to help you determine if you are within a healthy weight range and what your risk for cardiovascular disease is. Just keeping track of your body weight on a scale only gives you part of the picture. While this can tell you if you are within a healthy weight range, it does not tell you what percentage of your weight is fat and what is muscle. It also does not let you know if you have a specific body type that places you at a higher risk of disease. It is best to combine weighing yourself with other tools to give yourself a more complete picture. One tool is to calculate your hip-to-waist ratio. Your waist-to-hip ratio will define you as pear-shaped meaning you carry more weight on your hips or apple-shaped when there is excess fat around your waist. This is important, since having an apple-shaped body increases your risk of disease.
Step 1
Measure your waist. Take a tape measure and wrap it snugly around the smallest part of your waist. Do this under your clothing and do not pull the tape measure tight. Record the number.
Step 2
Measure your hips. Next, measure around the widest part of your hips. Make the tape snug but not too tight. This is also best without clothing. Record the number.
Step 3
Do the math. Divide your waist measurement by your hip measurement and record the answer. This is your waist-to-hip ratio.
Step 4
Check your numbers. If your answer is below .80 for a woman and .95 for a man you are considered at low risk. If you get .81 to .85 for a woman or .96 to 1.0 for a man, you are at moderate risk. If your answer is more than 1 and you are male or more than .85 and you are female, then you are considered at high risk for disease.
Step 5
Consider your waist measurement. In addition, look at your waist measurement only. A man whose waist circumference is more than 40 inches and a non-pregnant woman whose waist circumference is more than 35 inches is at a higher risk.
Tips and Warnings
- Take measurements without clothing and make the tape snug, but not tight. Combine this information with your body mass index, percent body fat and body weight for a complete picture of your health.
- If you fall into an unhealthy category, talk with your doctor to find a sensible eating and exercise program to help lower your risk for disease.
Things You'll Need
- Tape measure
- Calculator
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