Waist to Hip Ratio, Waistline & Body Shapes

We know that high amount of fat in our body is a health risk. Fat may be stored at any part of our body. For many people, it is stored in their hips and thighs, while others around the middle body. Excess fat regardless of its distribution pattern in the body has been linked to several serious medical conditions. Fat distribution is also important. In other words, our body shape is important, i.e. where we have the fat in our body, on waist, neck or thighs?

Apple Shape Body

When we talk about body shapes, two basic body shapes may be described in addition to female body types of android, gynaeoid, thyroid and lymphatic types: apple shape and pear shape.

Apple shape body stores body fat around the middle, i.e. on abdomen, belly, chest and surrounding internal organs, such as the heart and lungs. The apple shaped people are at the risk of lifestyle related diseases such as diabetes, heart disease, stroke, high blood pressure, impaired lung function, certain types of cancers and gall bladder disease. People with apple shape body can lose their weight with diet and exercise.

Pear Shape Body

Pear shape body stores fat below the waistline, i.e. on hips and thighs.This fat is less risky than abdominal fat. Pear shaped women have risk of illness with the exception of arthritis. It is difficult for people with pear shape body to lose weight with diet and exercise.

Waist-to-hip ratio is a measure of fat distribution in the body. It tells about the proportion of fat stored on your body around your waist and hip.

Measure the circumference of your waist at its smallest part. Then measure the circumference of your hips at the widest part of your buttocks. Divide the two values to get the waist-to-hip-ratio. You can use the following calculator.

Ideal waist-to-hip-ratio for women and men are given below according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK):

women : 0.8 or less
men : 0.95 or less.

If your waist-to-hip ratio is less than 0.72, you are in the pear shaped body category. If your waist-to-hip ratio is 0.76 to 0.83, then your risk of a heart attack or coronary artery disease is 100% higher than a pear shaped women.

If you eat a healthy diet and remain physical active, then you can maintain an ideal body weight. In general, a decrease in total body weight will also result in a decrease in waist-to-hip ratio.

You are at increased risk of developing certain diseases like some cancers, heart disease, and type 2 diabetes, if your waistline is getting bigger.

The excess fat around your waist coats your organs. Even a small amount of intra-abdominal fat increases of having serious health problems.

So it is important to measure your waistline.

How to measure waistline

Your trouser waist size does not give your correct waist size.

Breathe out normally and measure your waist directly against your skin using a tap without compressing the skin. Measure roughly in line with your belly button, i.e.halfway between your lowest rib and the top of your hipbone.

The waist measurement higher than the following is associated with increased risk of chronic disease.

Men:

Increased risk: more than 94 cm (37 inch)
Greatly increased risk: more than 102 cm (40 inch)

Women:

Increased risk: more than 80 cm (32 inch)
Greatly increased risk: more than 88 cm (35 inch)

Note that the waist to hip ratio is as important as the thigh circumference.

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