What is the Waist-To-Hip Ratio?
As the name suggests, the waist-to-hip ratio is the ratio between your waist circumference (WC) and hip circumference (HC) when measured with the same unit. There are various methods of measuring the waist-to-hip ratio. Measuring the waist-to-hip ratio with a non-elastic tape is still used in most practices; however, it may need to be more accurate [1].
3D body scanner, however, has taken the lead when it comes to accuracy. Visbody’s body scanner device can take accurate measurements that are precise to the millimeter in less than a minute and minimize human error. Our body scan machines can capture more than 50 types of data in more than six categories, all within 32 seconds.
Here’s how simple it is:
- Your practitioner will ask you to stand on the body scanner or floor.
- The turntable will then rotate; meanwhile, your entire body will be scanned for various body compositions, all in a few seconds.
However, if you are willing to do it in a more traditional manner, here’s how you can do it.
- Measure your waist at the smallest point with a tape measure. This is your waist circumference.
- Then measure your hip circumference by wrapping the same tape around the widest area of your hips.
- Now, divide your waist size by your hip size.
- As expected, this method is prone to human errors and minor accuracies.
What is the ideal waist-to-hip ratio?
Waist-to-hip ratio (WHR) is a body composition indicator that helps indicate various health risks. It measures the proportion around the hips and waist in relation to each other. Multiple studies have been conducted and they have concluded that a higher waist circumference combined with a lower hip circumference which will lead to a higher WHR, is directly linked to increased incidence of health conditions such as heart disease, metabolic syndrome, and type 2 diabetes mellitus (DM). [2]
On the other hand, a lower waist circumference combined with a higher hips circumference (lower WHR) can be protective against these conditions. Studies have suggested that having a lower WHR is associated with increased longevity. Therefore, monitoring your waist-to-hip ratio can be beneficial for assessing overall health and risk of certain diseases.
It is important to remember that everyone’s body composition varies, and therefore it is impossible to give exact measures of what constitutes a healthy WHR measure. However, according to WHO, the ideal WHR cut-off values at which no to minimal health risks are 0.90 and 0.80 for men and women, respectively.
However, generally speaking, women have a healthy WHR when the waist circumference is less than 31 inches (80 cm), and the hip circumference is greater than 35 inches (90 cm). For men, the ideal waist circumference should be less than 40 inches (102 cm), and the hip circumference should be greater than 38 inches (96 cm). [3]
Effects of High Waist-To-Hip-Ratio on Your Health
A high waist-to-hip ratio (WHR) is an indicator of central obesity, which is associated with a greater risk of chronic diseases. This is because fat stored around the midsection – rather than in other parts of the body – increases levels of inflammation, insulin resistance, and other metabolic abnormalities that can increase the risk of developing type 2 diabetes, stroke, and heart disease. Abdominal fat also secretes substances that can interfere with hormones in appetite control and metabolism, leading to further weight gain and metabolic complications.
Impact on Cholesterol and Blood Sugar Levels
Having too much abdominal fat can interfere with the body’s ability to produce hormones and break down sugar properly, leading to higher cholesterol and blood sugar levels. This increase in cholesterol and blood sugar can cause inflammation in the arteries and lead to metabolic diseases like atherosclerosis—hardening of the arteries—which can put individuals at greater risk for cardiovascular events or conditions.
Increased Risk of Diabetes and Heart Disease
In addition, excess abdominal fat may also limit the body’s ability to use insulin, leading to higher blood sugar levels and an increased risk of diabetes. Studies have suggested that for a 1 cm increase in WHR, the risk for heart disease increased by 2%, whereas the results were consistent in both men and women. [4]
Effects of Low Waist-To-Hip Ratio on Your Health
Reduced Risk of Chronic Diseases
Maintaining a low waist-to-hip ratio can significantly reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. This is because a low WHR is associated with lower levels of visceral fat, which is known to be harmful to health. Studies have shown that individuals with a low WHR are less likely to develop these chronic diseases, even if they are overweight.
Improved Metabolic Health
A low waist-to-hip ratio is also associated with improved metabolic health. Individuals with a low WHR have been found to have better insulin sensitivity, lower blood pressure, and lower levels of inflammation than those with a high WHR. These factors are all important for overall health and can contribute to a lower risk of developing metabolic diseases.
Enhanced Athletic Performance
Having a low waist-to-hip ratio (WHR) may seem desirable to some, but when it becomes excessive, it can also pose risks to your health. An excessively low WHR can indicate that you have too little body fat, which can negatively impact your health in several ways.
Hormonal Imbalances
Having too little body fat can interfere with hormonal balances, leading to irregular menstrual cycles and infertility in women and low testosterone levels in men.
Weak Immune System
A low body fat percentage can compromise your immune system, making you more susceptible to infections and illnesses.
Nutrient Deficiencies
Insufficient body fat can also lead to nutrient deficiencies, particularly fat-soluble vitamins like A, D, E, and K, which play vital roles in bone health, immunity, and overall health.
Malnutrition
An excessively low body fat percentage can also lead to malnutrition and an increased risk of eating disorders like anorexia nervosa.
Maintaining a healthy body fat percentage and waist-to-hip ratio is essential for overall health and wellbeing.
What Lifestyle Changes can Improve the Waist-To-Hip Ratio?
Managing your waist-to-hip ratio (WHR) is within your control through lifestyle changes. Unlike genetic obesity, which can be more difficult to manage, changes in your habits and behaviors can help reduce your WHR. Here are some steps you can take to improve your WHR and overall health:
Exercise Regularly
Regular physical exercise is one of the easiest changes you can make in your lifestyle. Exercise not only helps you reduce your waist-to-hip ratio, but it also strengthens your muscle, bones, ligaments, and tendons, all while burning calories. [5]
To decrease your waist-to-hip ratio, it is important to focus on aerobic exercise. Aerobic activities such as jogging, walking, swimming, or biking for 30 minutes a day should be sufficient.
Calorie Deficit
Eating well is an important part of maintaining your waist-to-hip ratio. Eating a balanced diet low in saturated fats, refined carbohydrates, and sugar can help reduce body fat, including around the waist area. Eating whole grains instead of refined carbohydrates has been associated with lower levels of abdominal fat. Additionally, getting enough protein can help increase muscle mass, which can help reduce fat levels and thus help with metabolic diseases.
Reduce stress levels
Reducing stress levels can have a positive impact on improving waist-to-hip ratio. High levels of stress can contribute to increased levels of cortisol, a hormone that promotes the storage of fat in the abdominal area. Engaging in stress-reducing activities such as meditation, yoga, or deep breathing exercises can help lower cortisol levels and improve overall mental and physical health. Additionally, participating in activities that bring joy and relaxation, such as hobbies or spending time with loved ones, can also be beneficial in reducing stress levels.
Limit alcohol intake
Additionally, alcohol can also lead to dehydration and water retention, which can further exacerbate abdominal bloating and increase waist circumference. It is recommended to limit alcohol intake to no more than one drink per day for women and two drinks per day for men. It is also important to note that certain alcoholic beverages, such as beer and sweet cocktails, are higher in calories and sugar content, which can also contribute to weight gain and an unfavorable waist-to-hip ratio.
Get enough sleep
Getting enough sleep is crucial for maintaining a healthy waist-to-hip ratio. Studies have shown that lack of sleep can lead to increased levels of cortisol and insulin, which can promote weight gain and a higher waist-to-hip ratio. Therefore, it’s important to aim for seven to nine hours of sleep per night to promote overall health and a healthy waist-to-hip ratio. Prioritizing good sleep hygiene, such as avoiding screens before bedtime and keeping a consistent sleep schedule, can help you get the rest you need.
Avoid sugary drinks
Sugary drinks have been linked to a variety of health problems, including obesity and an increased risk of type 2 diabetes. Therefore, avoiding sugary drinks is a crucial step in improving your waist-to-hip ratio. Replacing them with healthier alternatives such as water, unsweetened tea, or other low-calorie drinks can significantly reduce your calorie intake and promote weight loss. Additionally, drinking water before meals can also help you feel fuller and consume fewer calories, leading to a healthier waist-to-hip ratio.
Reducing sedentary behavior
Sitting for extended periods can contribute to weight gain and a higher waist-to-hip ratio. Look for ways to incorporate more movement into your daily routine, such as taking the stairs instead of the elevator, going for a walk during your lunch break, or using a standing desk at work. Regular physical activity can also help improve your waist-to-hip ratio by promoting weight loss and reducing abdominal fat.
Limit processed foods
Processed foods types of foods are typically high in unhealthy fats, added sugars, and calories, all of which can contribute to weight gain and increase your waist-to-hip ratio. Instead, opt for whole, unprocessed foods, such as fresh fruits and vegetables, lean proteins, and whole grains. These types of foods are nutrient-dense and can help you maintain a healthy weight while reducing your risk of chronic diseases associated with central obesity.
What does Body Composition Testing Track?
Body composition testing with a body composition machine is an accurate yet great way to track changes in your waist-to-hip ratio and overall health. It can help you identify areas where improvements in body composition are needed, as well as give you an indication of whether any changes you make to your diet or exercise routine have the desired effect.
Measuring Overall Health
The body fat calculator machine can also tell you when your weight is within a healthy range and provide you with an accurate measurement of your overall body fat percentage. Body scanner devices can be useful for individuals looking to lose weight, gain muscle mass, or monitor their health over time. Medical professionals also use it to assess the risk of developing certain diseases, such as heart disease or diabetes
Reducing the Risk of Health Complications
By regularly monitoring your body composition, you can ensure that you are taking the necessary steps to ensure a healthy lifestyle and reduce the risk of certain health complications. For instance, a high waist-to-hip ratio is associated with an increased risk of developing chronic diseases, such as diabetes, stroke, and heart disease. By tracking changes in your body composition, you can make informed decisions about your diet and exercise routine to reduce the risk of developing these health complications.
References:
- Waist Hip Ratio – an overview | ScienceDirect Topics n.d.https://www.sciencedirect.com/topics/immunology-and-microbiology/waist-hip-ratio#:~:text=Waist%20Circumference%20and%20Waist%2Dto,circumference%20at%20its%20widest%20part. (accessed March 25, 2023).
- Fauziana R, Jeyagurunathan A, Abdin E, Vaingankar J, Sagayadevan V, Shafie S, et al. Body mass index, waist-hip ratio and risk of chronic medical condition in the elderly population: results from the Well-being of the Singapore Elderly (WiSE) Study. BMC Geriatr 2016;16:125. https://doi.org/10.1186/s12877-016-0297-z.
- Waist circumference and waist-hip ratio: report of a WHO expert consultation n.d. https://www.who.int/publications-detail-redirect/9789241501491 (accessed March 25, 2023).
- https://academic.oup.com/eurheartj/article/28/7/850/2887789 (accessed March 25, 2023).
- Armstrong A, Jungbluth Rodriguez K, Sabag A, Mavros Y, Parker HM, Keating SE, et al. Effect of aerobic exercise on waist circumference in adults with overweight or obesity: A systematic review and meta‐analysis. Obesity Reviews 2022;23. https://doi.org/10.1111/obr.13446
