Waist measurements

Where you store fat on your body is an important indicator of whether your weight is a risk to your health. Storing fat around your tummy (abdomen) is worse for your health than storing it around your hips and thighs.

The problem with carrying extra fat around your middle is to do with visceral fat. Most fat is is stored underneath the skin and is known as subcutaneous fat. It is the type of fat that you can see and feel.

Visceral fat is stored deep inside your abdomen and surrounds your internal organs. You can’t generally see it or feel it.

Visceral fat puts you at a greater risk of developing other health problems, such as heart disease, type 2 diabetes and certain cancers.

Waist Circumference

Your waist circumference is a good indicator of how much fat is deep inside the abdomen. For a healthy waist measurement, you should aim to be less than:

How to measure your waist

To measure your waist follow these steps:

1. Start at the top of your hip bone, then bring the tape measure all the way around your body, level with your belly button.

2. Make sure it’s not too tight and that it’s straight, even at the back. Don’t hold your breath while measuring.

3. Check the number on the tape measure after you exhale

Waist to hip ratio

The waist-to-hip ratio (WHR) calculation is one way you can see if excess weight is putting your health at risk. It determines how much fat is stored on your waist, hips, and buttocks.

In both men and women, a WHR of 1.0 or higher increases the risk of heart disease and other conditions that are linked to having overweight.

To work out your own waist-to-hip ratio, follow the steps below:

Measure:

• Find the bottom of the ribs and the top of the hips.

• Wrap a tape measure around the waist midway between these points (this will be just above the belly button) and breathe out naturally before taking the measurement.

Calculate:

• Measure waist circumference and height in the same units (either both in centimetres or both in inches). If you know your height in feet and inches, convert it to inches (for example, 5 feet 7 inches is 67 inches).

• Divide waist measurement by height measurement. For example:
  • 38 inches divided by 67 inches = waist-to-height ratio of 0.57 or
  • 96.5 cm divided by 170 cm = waist-to-height ratio of 0.57.

The chart below is a reference to compare your WHR against to work out whether your health risk is low, moderate or high: