Waist / Hip Ratio

What it is

Your waist-to-hip ratio (WHR) is a simple measurement that gives an indication of how fat is distributed around your body. It’s calculated by dividing your waist circumference by your hip circumference.

To measure your waist, you’ll need a flexible tape measure. Stand with your feet together and breathe normally. Place the tape measure around your natural waistline, which is usually just above your belly button and below your ribcage. Make sure the tape is snug but not digging into your skin. Note the measurement.

To measure your hips, place the tape measure around the widest part of your hips and buttocks. Again, ensure the tape is snug but comfortable. Note this measurement.

Once you have both measurements, you divide your waist measurement by your hip measurement. For example, if your waist is 80cm and your hips are 100cm, your WHR would be 0.8.

Why it matters

The way your body stores fat can be an important indicator of your overall health. There are generally two main types of body fat distribution:

• Gynoid (or pear-shaped): Fat is stored mainly around the hips, thighs, and buttocks.
• Android (or apple-shaped): Fat is stored mainly around the abdomen and waist.

A higher waist-to-hip ratio, particularly in men, is often associated with an android body shape. This type of fat distribution, often referred to as central obesity, is thought to be more metabolically active and can be linked to a greater risk of certain health conditions. This is because visceral fat, the fat that surrounds your internal organs in the abdominal area, can release substances that affect your body's functions.

Therefore, your WHR can be a useful tool for understanding your individual health risks.

What can cause it to be high or low

A higher waist-to-hip ratio is generally associated with having more fat stored around the abdomen and waist compared to the hips. This can be influenced by several factors:

• Genetics: Your genes can play a role in where your body tends to store fat.
• Age: As people get older, body composition can change, and fat distribution may shift towards the abdomen.
• Hormones: Hormonal changes, such as those experienced during menopause in women, can influence fat storage patterns.
• Lifestyle: Diet and physical activity levels are significant contributors to overall body fat and its distribution.

Conversely, a lower waist-to-hip ratio is typically seen in individuals who store more fat around their hips and thighs, or who have a lower overall body fat percentage.

Lifestyle factors that may help

Making certain lifestyle adjustments can potentially influence your waist-to-hip ratio by helping to reduce overall body fat, particularly abdominal fat. These are areas that could be beneficial to discuss with your GP:

• Dietary changes: Focusing on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, while limiting processed foods, sugary drinks, and excessive saturated fats, can support weight management and fat loss.
• Regular physical activity: Engaging in a combination of aerobic exercises (like brisk walking, running, or cycling) and strength training can help burn calories and build muscle, which can improve body composition.
• Stress management: Chronic stress can sometimes be linked to increased abdominal fat. Exploring techniques like mindfulness, yoga, or meditation might be helpful.
• Adequate sleep: Getting enough quality sleep is important for overall health and can influence hormone regulation, which in turn can affect body fat.

Questions to discuss with your GP

It can be helpful to have a conversation with your GP about your waist-to-hip ratio and what it might mean for your personal health. Here are some questions you might consider asking:

• What is considered a healthy waist-to-hip ratio for someone of my age and sex?
• How does my current waist-to-hip ratio compare to the recommended ranges?
• Are there any specific health conditions that my waist-to-hip ratio might indicate a higher risk for?
• What are the most effective lifestyle changes I could make to improve my waist-to-hip ratio?
• Should I be considering other health measurements alongside my waist-to-hip ratio?
• Are there any further tests or checks you would recommend based on my waist-to-hip ratio?