Waist Circumference: A Better Marker of Health Risk Than BMI

The History of BMI

Body Mass Index (BMI) is a simple and widely used measurement that relates an individual’s weight to their height.

During the early 1970s, the World Health Organization (WHO) and other health organizations adopted BMI as a tool to classify individuals into different weight categories. These categories were then associated with various health risks and became widely used in research and clinical settings.

BMI Loses Meaning for Individuals

While it is helpful in classifying people into broad categories (underweight, normal weight, overweight, and obese), BMI fails to differentiate between fat and lean mass. It also doesn’t consider the distribution of body fat.

For example, a person can be very healthy with low body fat, but register a high BMI because they have high muscle mass. They’ll be improperly flagged as being “at risk.”

Someone else who is of normal BMI may actually have a high percentage of body fat. They have increased health risks that won’t be detected by BMI measurements.

Waist Circumference Offers a Better Alternative

Numerous studies have established a strong link between waist circumference and various health risks, proving its superiority over BMI as a marker of health. Waist circumference measurements provide more accurate information to assess the risks of metabolic syndrome and other obesity-related health conditions.

Abdominal fat, also known as visceral fat, poses a higher health risk compared to fat stored in other areas of the body. The accumulation of visceral fat is associated with insulin resistance, impaired lipid profile, and chronic inflammation.

Waist circumference effectively captures this critical aspect, making it a better predictor of health issues related to obesity, such as type 2 diabetes, cardiovascular disease, and hypertension.

Moreover, research has shown that individuals with a normal BMI but increased waist circumference have a higher risk of developing chronic diseases than those with a similar BMI but smaller waist circumference. This discrepancy highlights the importance of accounting for body fat distribution.

Waist-to-Hip Ratio (WHR)

In addition to waist circumference, the waist-to-hip ratio (WHR) is another useful metric that complements health risk assessment. WHR compares the waist circumference to the hip circumference and provides valuable insights into the distribution of fat throughout the body. A higher WHR indicates more abdominal fat, which is a significant predictor of cardiovascular risk and metabolic disturbances.

Measure Your Waist Circumference

To measure your waist circumference, using a flexible measuring tape or string to snugly encircle your body just above your front hip bones and crossing your belly button.

Experts say that a waist circumference greater than 34 inches for women is linked to increased risk for type 2 diabetes and heart disease.

Calculate Your Waist:Hip Ratio

Measure your hip circumference around the largest part of your hips—the widest part of your buttocks.

Divide your waist measurement by your hip measurement.

<0.80 indicates low risk

0.81-0.85 indicates moderate risk

>0.85 indicates high risk

If you do these measurements at home and find that you fall into a higher-risk category, talk to your healthcare provider about a plan to manage this risk.

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