Content

• To step
• Method 1 of 3: Measure your waist size
• Method 2 of 3: Calculate your waist to hip ratio
• Method 3 of 3: Consult your doctor
• Tips

Excess fat (visceral fat) has been linked to a higher risk of diabetes, heart attacks, strokes and other health problems. While scans, such as a CT scan or MRI, are the most accurate ways to measure belly fat, they are expensive and not easily accessible to most people. Fortunately, you can estimate your belly fat and related health risks simply by measuring your waist size and calculating the ratio between your waist size and hip size. If you're concerned about your size, focus on a balanced diet, increased exercise, and discuss your overall health with your doctor.

To step

Method 1 of 3: Measure your waist size

1. Stand with your feet together and your stomach exposed. Take off your shoes and stand up straight with your stomach relaxed. Collapsing can affect the measurement. For more accurate measurements, take off your shirt or wear one that is tight.
2. Place a tape measure around your waist at the height of your belly button. Use a flexible fabric tape measure. Place it against your skin between your lower ribs and hip bones. It should be about level with your belly button.
   • As you wrap the tape measure around your waist, make sure you keep it straight and parallel to the floor.
3. Measure your waist just after you exhale. Exhale normally, but do not draw in your stomach. Make sure the tape measure is straight and without kinks, then read your waist circumference.
   • Round to the nearest centimeter.
   • Write down the outline so you don't forget it.
4. Interpret the outline. If you are male, a waist circumference of more than 100 centimeters means a higher risk of developing health problems related to obesity, such as diabetes, heart attack or stroke. As a woman (not pregnant), a waist circumference of more than 88 centimeters means a high risk.
   • For men, a size of 95 to 100 centimeters is considered a medium risk, and a circumference greater than 100 centimeters is considered a high risk.
   • For women, the average risk is between 80 and 87 centimeters, and a circumference greater than 88 centimeters is considered a high risk.
   • There are no waist size standards for pregnant women, children and teenagers.

Method 2 of 3: Calculate your waist to hip ratio

1. Measure your waist circumference at the belly button. Stand up straight and place the tape measure up to your bare waist between your lower ribs and hip bones. Exhale normally and then measure your waist circumference. Write down the circumference and label it so you don't confuse it with your hip circumference.
2. Measure your hips at their widest point. For an accurate measurement, wear a piece of clothing that is tight or no clothing, with the measuring tape directly on your skin. Wrap the tape measure around the fullest part of your hips. This is usually where your thighs merge into your hips and the lower part of your hip bones face out.
   • Keep the tape measure parallel to the floor and free from kinks or twists. Write down your hip size and label it so you don't confuse it with your waist size.
3. Measure the circumference twice. Since several values ​​are needed to measure your waist-to-hip ratio, there is a higher chance that you will make a mistake. By measuring twice you can ensure that the measurements are accurate.
   • If the measurements don't match, measure yourself a third time and choose the closest values.
4. Divide your waist size by your hip size and interpret the results. It doesn't matter if you measure in centimeters or in a different unit, as long as both waist and hip measurements use the same unit. For men, a ratio higher than 0.95 indicates an increased risk of health complaints. For women, a ratio of 0.85 or higher carries an increased risk.
   • For example, if you are a man with a waist circumference of 91 centimeters and a hip circumference of 100 centimeters, your ratio is 0.9, which is just below the risk limit.

Method 3 of 3: Consult your doctor

1. If you are concerned about your measurements, see your doctor. Waist size and waist to hips ratio are cheap and easy ways to measure belly fat. There is a lot of evidence that they can accurately predict your risk of developing obesity-related health issues. However, they are intended to give you a rough idea of ​​your health. Only a medical professional can accurately diagnose obesity-related conditions.
2. Ask your doctor about scans. Scans, such as a CT scan and MRI, are the most accurate ways to measure belly fat, but expensive and not readily available to most people. A DXA scan is more affordable, but still requires a referral from your doctor.
   • For most people, taking waist and hip measurements is the best way to estimate belly fat and understand the associated health risks.
3. Get a physical exam and blood test to assess your overall health. Your doctor can give you an exam and order blood tests, such as those to determine your blood glucose and cholesterol levels. These assessments can help you better understand your health status and risks.
4. If necessary, discuss ways to improve your health with your doctor. If you are overweight or obese, try to focus on improving your health rather than just losing weight. Set goals for choosing healthy foods and increasing physical activity, rather than how many pounds you want to lose.
   • Do your best to maintain a healthy diet. That includes limiting the amount of sugar you consume (too much sugar can cause the body to start storing fat) and consuming it in general. Overconsumption is one of the leading causes of obesity.
   • Try to exercise for 30 minutes a day. Ask your doctor for advice on starting an exercise routine, especially if you are not used to exercise.
   • A healthier lifestyle can help you achieve your goals and develop a positive mindset.

Tips

• Keep in mind that the human body can come in different shapes and sizes, so the hip to waist ratio is a better indicator of your health than just your waist size.