Obesity increases your risk of developing heart disease, high blood pressure, high cholesterol, diabetes and certain forms of cancer, but simply having excess fat isn't the only risk factor. The way your body fat is distributed in your body may be a better predictor of your health risks. Individuals who tend to store fat around their abdominal region may be at greater risk of diabetes and heart attack than those with fat distributed on the hips and thighs. Your waist-to-hip ratio is one method of assessing your health risk.
Definition
Your waist-to-hip ratio is the number you get when you divide your waist measurement by your hip measurement. Males with a ratio below 0.95 and females with a ratio below 0.8 are at low risk. Males above 1.0 and females above 0.85 are at high risk. Any ratio falling in between is considered moderate risk. To obtain your hip-to-waist ratio, use a flexible tape measure to measure the narrowest portion of your waist below your lowest rib. Measure your hips at the largest portion of your buttocks.
Examples
A woman with a waist measuring 35 inches is twice as likely to die from cardiovascular disease or cancer as a woman with a waist measuring less than 28 inches, according to the National Institutes of Health. Even if the two women have the same amount of body fat, the smaller waist size in the second woman indicates that she carries more fat around her hips, posing less of a health risk. Similarly, a man with a waist size in excess of 40 inches has an increased risk of disease compared to a man with a measurement under 40 inches.
Comparison to Other Methods
While many clinical body-composition measurement techniques may give you a relatively accurate body-fat percentage, your waist-to-hip ratio is a quick and easy method to assess your health risks, especially for heart disease and diabetes. Body mass index calculates your risk factor based on your height, weight, age and gender. A study led by researchers at the David Geffen School of Medicine at UCLA examined the correlation between BMI, waist circumference and waist-to-hip ratio and mortality risk of older adults. The study found that while BMI and waist circumference measurements had no association with mortality risks, waist-to-hip ratio did.
Lowering Your Number
If your waist-to-hip ratio puts you in a higher risk category for diabetes and heart disease, there are steps you can take to improve your health and lower your ratio. While it's impossible to target the fat around your abdomen during weight loss, reducing your caloric intake and increasing your physical activity level will help you reduce your overall body fat, including the fat on your belly. Aim for at least 150 minutes of moderate activity each week, and reduce your portion sizes or make healthful food substitutions to cut calories.
References
- University of New Mexico; Waist-to-Hip Ratio, Waist Circumference and BMI -- What to Use for Health Risk Indication and Why?; Len Kravitz, Ph.D.
- BMI Calculator: Waist to Hip Ratio Chart
- PubMed.gov; Annals of Epidemiology; Waist-Hip-Ratio as a Predictor of All-Cause Mortality in High-Functioning Older Adults; P. Srikanthan, et al.; October 2009
- MayoClinic.com: Belly Fat in Men -- Why Weight Loss Matters
- National Institutes of Health; Excess Fat Around the Waist May Increase Death Risk For Women; April 2008
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