We’ve all heard about BMI or the Body Mass Index. It calculates the ratio between body weight and height. But have you heard about waist to hip ratio (WHR)? Let’s understand more about waist and hip measurement, its relevance, and learn what’s considered to be the ideal waist to hip ratio.
What is Waist to Hip Ratio?
The waist to hip ratio compares the waist circumference to the hip measurement. It is a time-tested method to adjudge the amount of abdominal fat. It is considered a more accurate predictor of health risks than body mass index. As a reliable indicator of how fat is distributed in the body, it holds clues to overall health and well-being.
How to Calculate Waist to Hip Ratio?
To calculate the waist to hip ratio, simply measure the waist circumference at the narrowest point and the hip circumference at the widest point around the buttocks. Divide the waist measurement by the hip measurement to get the value of waist to hip ratio.
Waist to Hip Ratio Chart
According to the results of the hip ratio calculator, the results fall in the range of low risk to high risk. Also, the ideal waist to hip ratio is different for both men and women.
A low waist to hip ratio measurement suggests a healthier distribution of fat. It is associated with a low health risk.
- For Men – Waist to hip ratio below 0.95
- For Women – Waist to hip ratio below 0.80
A moderate waist to hip ratio indicates moderate levels of abdominal fat. This can be improved with a healthy lifestyle and signifies only a moderate health risk.
- For Men – Waist to hip ratio is between 0.96 and 1.00
- For Women – Waist to hip ratio is between 0.81 to 0.85
A high waist to hip measurement indicates abdominal obesity and poor health.
- For Men – Waist to hip ratio above 1.00
- For Women – Waist to hip ratio above 0.86
According to the guidelines of the World Health Organisation, an ideal waist to hip ratio is 0.85 or less for women and 0.90 or below for men.
Why is Waist to Hip Ratio Important?
A higher waist to hip ratio indicates a greater amount of fat stored around the waist. Abdominal fat is often associated with an increased risk of various health issues, such as heart disease, diabetes, and hypertension.
Furthermore, a higher amount of abdominal fat, also known as visceral fat, is a type of metabolically active fat that constantly releases harmful substances like hormones, fatty acids, and other chemicals into the bloodstream. This leads to inflammation in the body, leading to higher levels of cholesterol, blood sugar, and blood pressure.
Did You Know?
that women who have a higher waist to hip ratio face greater infertility-related problems, regardless of their BMI?
Body Mass Index vs Waist to Hip Ratio: A Comprehensive Comparison
Body Mass Index and Waist to Hip Ratio are two different parameters that are interchangeably used to evaluate overall health condition. While BMI evaluates overall body fat and categorises people as underweight, normal weight, overweight, or obese, the waist to hip ratio helps assess the distribution of fat in the body which can be an indicator of health risks.
But regardless of BMI or weight, as a general rule of thumb, the waistline must be smaller than the hip size for both men and women.
Effective Ways to Reduce Waist to Hip Ratio
If you are looking at reducing the waist to hip ratio, try a combination of targeted lifestyle changes. It all starts with dietary amendments. Remember to focus on portion control. Monitor your calorie intake and limit the calories you get from processed and sugary foods.
Secondly, indulge in exercises that help burn calories and reduce overall body fat. Strength training is especially helpful for toning the abdominal muscles.
Thirdly, as chronic stress is linked to the accumulation of abdominal fat, stress management is paramount. Practise stress-reducing techniques like meditation, yoga, and deep breathing exercises to help keep the body and mind calm.
Lastly, a good night’s sleep helps the body relax and rejuvenate. Try to get 7-9 hours of quality sleep each night as inadequate sleep disturbs the hormones that regulate appetite and is therefore linked to a high waist to hip ratio.
Conclusion
The waist to hip ratio is an indicator of a person’s overall health and well-being. The ratio between anyone’s waist size and their hip measurement helps provide an insight into the distribution of their body fat.
Experts consider waist to hip ratio to be a good predictor of health risks. It is often rated better than Body Mass Index which actually indicates overall obesity. Maintaining an ideal waist to hip ratio is important to reduce the risk of various health issues, including heart disease and diabetes. As a rule, it is best to maintain a waistline smaller than the hip size.
