Waist-to-hip ratio is a measurement that compares the amount of fat around your waist to your hips. Is it a better indicator of health than BMI?
When it comes to understanding our health status, we usually rely on a regular weighing scale or Body Mass Index (BMI). However, it may not be the most accurate method. The waist-to-hip ratio of a person is believed to provide more information about their health. Those with more weight around the waist than the hips are at a higher risk of developing health conditions, such as diabetes. The waist-to-hip ratio specifically indicates if there is more weight around the middle of the body than the hips. Continue reading to learn how to measure your waist-to-hip ratio and what it reveals about your health.
What is waist-to-hip ratio?
Waist-to-hip ratio, or WHR, is a way to assess the distribution of fat in your body. By dividing the size of your waist by the size of your hips, you can determine how much fat you carry around your waist compared to your hips, according to diabetes and bariatric surgeon Dr. Ramen Goel.
What is the healthy waist-to-hip ratio?
For women, a healthy waist-to-hip ratio is 0.85, as per the World Health Organization. A low ratio is beneficial for heart health, indicating less fat around the waist, which reduces the risk of type 2 diabetes by improving insulin utilization in the body and maintaining hormonal balance.
![A woman pointing at her hip to measure waist-to-hip ratio A woman pointing at her hip to measure waist-to-hip ratio](https://images.healthshots.com/healthshots/en/uploads/2024/04/19191659/WHR1-370x207.jpg)
How to calculate the waist-to-hip ratio?
When calculating WHR, measure your waist at the narrowest point and your hips at the widest point using a flexible tape measure with snug, but not too tight, fit, and the same units (inches or centimeters) for both measurements, advises Dr. Goel.
1. Waist
To measure your waist circumference, stand upright, exhale, and measure just above your navel at the smallest point.
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2. Hips
To measure your hip circumference, stand once more, and wrap the tape measure around the widest part of your hips.
After obtaining the measurements, divide your waist circumference by your hip circumference to determine your waist-to-hip ratio.
Is waist-to-hip ratio a better health indicator than BMI?
While BMI calculates body mass relative to height and weight, the waist-to-hip ratio may be more effective in predicting serious health conditions like heart disease, cancer, and mortality, according to a 2023 study in JAMA Network Open.
Another study in the Frontiers in Public Health in 2021 revealed that individuals with an apple-shaped body (more weight around the midsection) have a higher risk of premature death, type 2 diabetes, and heart disease compared to those with a pear-shaped body, who carry more weight in the hips and thighs.
BMI is simple to measure but does not specify the location or type of fat in the body, nor does it differentiate between fat and muscle mass. This limitation makes it less precise for individuals with significant muscle mass.
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The waist-to-hip ratio is beneficial as it identifies if there is excessive fat around the waist, linked to health risks like heart disease and diabetes.
BMI is convenient but not the most accurate health indicator, notes the expert. Although measuring WHR can be more challenging, it is a more precise health parameter, gaining acceptance among more individuals.
![A woman measuring waist for waist-to-hip ratio A woman measuring waist for waist-to-hip ratio](https://images.healthshots.com/healthshots/en/uploads/2024/04/19191829/WHR2-370x207.jpg)
What are the disadvantages of waist-to-hip ratio?
Waist-to-hip ratio does not provide a complete picture as it does not consider overall body size or muscle mass. Additionally, results can vary by gender and ethnicity. Avoid relying solely on WHR to assess health risks. Consult a healthcare professional to discuss weight, diet, lifestyle, and any health concerns for a comprehensive evaluation.