How To Measure Waist
By following simple instructions, taking a waistline measurement with a tape measure is easy.
How to Measure Your Waist
This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
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Your waist size can both help you choose the perfect pair of jeans and keep track of your weight, and it’s really easy to measure. Your waist begins at the top of your hip bone and travels up to just below your ribcage, so it’s easily accessible with a tape measure. This article will show you how to quickly take your waist measurements and how to interpret those numbers.
Waist-to-height ratio
A person’s WHtR measures the distribution of body fat.
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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.
Community Q&A
What is the average waist size?
This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
The average waist size varies depending on your age, gender, and ethnicity. According to the CDC, the average waist circumference for American men is 40.3 inches (102.36 cm), and the average waist circumference for American women is 38.7 inches (98.30 cm). These averages apply to adults over 20 years old.
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How can I decrease my waist size?
This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
The best way to shrink your waistline is to heat a healthy, balanced diet and get plenty of physical activity. Eat a diet rich in fruits and vegetables, fiber, whole grains, lean proteins, and healthy sources of fat (like nuts and seeds, vegetable oils, and fish). Probiotics and vitamin D can also help slim your waist. Get at least 150 minutes of moderate cardio exercise each week to burn fat all over, and try to incorporate strength training into your exercise routine at least twice a week.
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