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Why Waistline Matters and How to Measure Yours

How to measure your waist: Health and waistline size

A person’s waistline measurement reveals more information than just their clothing size. It can also indicate an individual’s current or future health prospects.

A larger waistline may be due to having excess weight around the abdomen. This, in turn, increases the risk of certain health conditions.

In this article, we explain how to measure the waistline and the link between waist size and health. We also look at the factors that influence waist size and tips for reducing a larger waist.

By following simple instructions, taking a waistline measurement with a tape measure is easy.

Remove or wear thin clothing around the abdomen and hips.
Hold the tape measure between the top of the hipbone and the bottom of the ribs.
Breathe out normally.
Bring the tape around the waist.
Do not hold the tape too tight and ensure the tape measure is straight around the back.
Record the measurement.

According to the Heart Foundation, a healthy waistline size is:

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37 inches or less for men
31.5 inches or less for women

A person’s health may be at risk if their waist circumference is bigger.

While the waistline is a key measure of a person’s overall health risk, a person should also consider their waist-to-height ratio (WHtR) and body mass index (BMI).

Waist-to-height ratio

A person’s WHtR measures the distribution of body fat.

A 2018 observational study indicated that waist circumference and WHtR could be good indicators of high blood pressure (hypertension) risk.

Another study in 2016 concluded that WHtR is more effective than BMI and waist circumference at identifying those at ‘early health risk’ of central obesity-related illnesses when using a boundary value of WHtR of 0.5, or 50%.

A person is at higher risk of developing central obesity-related illness if they have a WHtR of over 50%.

To calculate WHtR, measure the waist circumference and height in inches. Then, divide the waist circumference by height, and multiply by 100.

Individuals who have either overweight or obesity are at higher risk of developing conditions such as heart disease and type 2 diabetes. People of moderate weight are also at greater risk of developing these conditions if they have an increased waist circumference, according to the National Heart, Lung and Blood Institute NHLBI) .

BMI is another useful measurement when it comes to bodyweight and health.

To calculate BMI, measure weight in kilograms and height in meters squared (this is your height in meters times itself). Then, take these numbers and divide weight by square height. Using an online calculator tool is an easy way to determine BMI.

The NHLBI indicate that BMI ranges for most adults aged 18–65 are as follows:

under 18.5 — underweight
18.5–24.9 — healthy
25–29.9 — overweight
30 or more — obese

BMI does not distinguish between weight carried as fat or muscle or the distribution of fat on the body. It may not, therefore, provide an accurate assessment of a person’s health in some instances.

For example, athletes may have a high BMI but may not be at higher risk of certain health conditions. Older adults may have a lower BMI due to low muscle mass, yet they may be at higher risk of heart disease and other illnesses.

Having a larger waistline indicates that a person has excess abdominal fat. Abdominal fat of the visceral fat type is different from fat that accumulates on the thighs, as visceral fat is located inside your abdominal cavity.

When fat cells in visceral fat break down, they release free fatty acids and other substances into the portal vein. The portal vein brings blood from the intestines to the liver.

These substances cause a state of toxicity that affects the pancreas and reduces its ability to produce the hormone insulin. Insulin is needed for cells to be able to take up glucose in the body.

This toxicity also contributes to insulin resistance, where the body’s cells do not respond properly to insulin. Both of these factors mean that the body’s blood sugar levels increase.

Excessive visceral fat increases inflammation in the body.

Why Waistline Matters and How to Measure Yours

Your natural waistline hits at the area between the top of your hip bone and the bottom of your rib cage. Your waistline may be bigger or smaller depending on your genetics, frame size, and lifestyle habits. Measuring the circumference of your waist may help clue you in to your health.

A larger waistline may mean you’re carrying excess abdominal fat, which may put you at higher risk of obesity-related health conditions.

According to the National Heart, Lung, and Blood Institute , you can be at increased risk of developing type 2 diabetes, high blood pressure, and heart disease if you are a man with a waistline of more than 40 inches (101.6 cm) or a woman with a waistline of more than 35 inches (88.9 cm).

Read on to learn more about your waistline, and the connection between your waistline and your health.

To measure your waistline at home, all you need is a tape measure and some simple instructions.

Begin by clearing your abdomen of any clothing that might skew measurements.
Find the top of your hip bone and the bottom of your ribs. This is your waist, the space you’ll want to measure around.
Exhale a normal breath out.
Wrap your tape measure around your waist so it is parallel to the floor. Don’t pull too tight or let the tape fall too loosely.
Record your measurement.

Understanding your measurements

Your doctor may be your best reference for understanding what a healthy waist size is for you. That’s because your individual body stats can affect your ideal measurements. For example, people who are particularly tall or short may have a different ideal waist size for health.

Your waistline is just one of the three key measures of your overall health. Two other important considerations are body mass index (BMI) and waist-to-hip ratio.

Your BMI is a rough measure of body fat. You can calculate your BMI by dividing your weight by the square of your height, or by using an online calculator .

The Centers for Disease Control and Prevention (CDC) outlines the following BMI recommendations for adults:

Below 18.5	Underweight
18.5 – 24.9	Normal or healthy weight
25.0 – 29.9	Overweight
30.0 and above	Obese

Your waist-to-hip ratio helps show how much weight you carry on your hips, thighs, and buttocks. To calculate, measure your waist circumference and your hip circumference. Then, divide your waist measurements by your hip measurements.

According to the World Health Organization, your risk of metabolic complications , such as type 2 diabetes, increases when a man has a waist-to-hip ratio result of more than 0.9 and a woman has a result of more than 0.85.

A 2011 review of studies on these measurements revealed that waist circumference and waist-to-hip ratio appeared to have a more direct link to health conditions than BMI. This may be because BMI is only a general measure of fat. The number cannot tell you where the fat is distributed on the body.

Increased disease risk

Your risk of developing heart disease, type 2 diabetes, and hypertension increases if you are man with a waistline over 40 inches (101.6 cm) or a woman with a waistline over 35 inches (88.9 cm).

Heart disease

One in four deaths in the United States is caused by heart disease. A 2010 study noted that both BMI and waistline size can indicate your risk of heart disease.

Other risk factors include:

poor diet
sedentary lifestyle
diabetes, obesity
heavy alcohol use

Waistline size is also linked to metabolic syndrome, high blood pressure, and high cholesterol, all of which may lead to heart disease.

Diabetes

A 2015 study revealed that waist circumference is a better predictor of type 2 diabetes risk than BMI, particularly for women.

The incidence of type 2 diabetes increases with age. Other risk factors include:

a family history of the disease
being overweight
being on certain medications
smoking
having high blood pressure
history of gestational diabetes
stress
high cholesterol or triglycerides
being from certain ethnic groups (African-American, Hispanic, Native American, Asian-American, or Pacific Islander)

Stroke

One 2007 study showed that men with abdominal adiposity (large waist and waist-to-hip ratio) carried the highest risk of having a stroke in their lifetime. A high BMI increased stroke incidence in both men and women.

Other risk factors for stroke include things like:

high blood pressure
smoking
obesity
artery diseases
atrial fibrillation
diet or exercise habits

Inflammation

Inflammation in the body may contribute to conditions like:

A 2017 study showed that people with larger waist circumferences had higher levels of chronic inflammation.

Other factors that contribute to inflammation include:

poor diet
insufficient sleep
high stress levels
gum disease
high cholesterol

Mortality

A 2015 review of studies showed that people with larger waistlines may have a shorter life expectancy. In fact, men measuring 43 inches (110 cm) or higher had a 50 percent greater risk of death than those measuring 37 inches (94 cm) around.

For women, the risk of death was some 80 percent higher with a waist measuring 37 inches (94 cm) compared to those measuring 27.5 inches (70 cm).

These results did not appear to be influenced by other factors, like age, body mass index, smoking and alcohol use, or exercise habits.

You may have a healthy waistline measure and weight, but if you’re carrying excessive fat around the middle, that can be considered a “red flag” and something worth chatting about with your doctor.

Why? Belly fat is made up of both subcutaneous fat (a layer of padding under the skin) and visceral fat. The latter is deeper in the abdomen and surrounds your internal organs. When visceral fat builds, it coats the heart, kidneys, digestive system, liver, and pancreas, impacting their ability to function properly.

People come in all different shapes and sizes. The same goes for waist shapes. People who have an “apple” shape, meaning those who tend to store fat around the middle, have higher health risks than people who have a “pear” shape, where fat tends to settle more around the hips.

One study on twins suggests that waistline is influenced by genetics. This means that, while you can lose weight and affect the amount of fat stored on and around your waist, you may not be able to change your body shape or proportions.

While you cannot spot treat fat on any specific area of your body, the fat stored around your waist and the distribution of your weight may be influenced by your diet and exercise habits.

Move your body for at least 30 minutes, five days a week. Specifically, aim to get at least 150 minutes of moderate activity or 75 minutes of more vigorous exercise per week. Try activities like walking, jogging, cycling, swimming, and aerobics.
Crank up the intensity of your workouts from time to time. High intensity interval training (HIIT) may be particularly effective because it helps boost metabolism.
Eat a healthy diet and skip processed foods and fast foods. Healthy choices include whole fruits and vegetables, lean protein, low-fat dairy, and whole grains. Look at labels and try to avoid saturated fats and added sugar.
Watch portion sizes. Even eating healthy foods in large quantities may mean you’re consuming enough calories to gain weight. And when you’re eating out, consider packing up half your portion to go.
Drink plenty of water and skip sodas and other sugary beverages that are full of empty calories.
Reduce your alcohol intake to the recommended two drinks a day for men under 65, and one drink for women 18 and older and men over 65. One drink is equal to 12 ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof distilled spirits.

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Why Waistline Matters and How to Measure Yours