The waist-to-hip ratio is important for optimum health and can be an indicator of an increased risk of diseases. Here’s how to calculate waist-to-hip ratio using a simple formula.
There is no doubt that packing on extra body fat gets easier and easier as we age.
As people get older, their metabolism starts to slow down to what seems like a crawl.
Most people don’t get as much exercise or daily activity as they should, either.
Combine these two factors with eating the same amount as you always have and weight gain is an inevitable part of your future.
Why Is The Waist-To-Hip Ratio So Important?
Several studies have shown that maintaining a healthy waist-to-hip ratio is essential in preventing deadly diseases. [1]
Both men and women who have a higher waist-to-hip ratio (larger waists and smaller hips) have a much greater risk of developing diseases such as:
- Diabetes
- High blood pressure
- Heart disease
- High cholesterol levels
As a matter of fact, women with a waist size of more than 30 inches and a waist-to-hip ratio greater than .78 face twice the risk of heart disease than women with pear-shaped bodies.
But a woman doesn’t even have to be overweight for her body shape to affect her heart attack risk.
How Do You Calculate The Waist-To-Hip Ratio?
Calculating your waist-to-hip ratio is actually pretty easy.
All you need to do is divide your waist measurement by your hip measurement.
Here’s an example:
- Waist Measurement = 36
- Hip Measurement = 48
- Waist-To-Hip Ratio = .75
This is where you will want to start a weight loss program so you can decrease your waist measurement.
In the example, if you drop your waist size down to 31 inches and your hip size down to 43, your waist-to-hip ratio will drop to .72.
When you get below .72, your risk of having a heart attack, or of developing diabetes or high blood pressure is much lower.
How To Improve Your Waist-To-Hip Ratio
Contrary to what endless advertising will lead you to believe, there are no magical ways to lose weight fast.
And although weight loss supplements can help in your weight loss journey, there is no magic pill that is going to do the work for you.
You can’t just eat everything you want and still lose weight by taking a diet pill.
Losing fat from your hips and waist is going to take some effort on your part.
Here are a few tips to get you started.
Optimize Your Diet
If you’ve gained 15, 20, or even 30 pounds or more over the past few years, it’s time to take a close look at your diet.
Start by cutting out any fast foods or sweet treats that may be leading to weight gain.
Start eating more salads that are balanced with healthy fats like olive oil along with high-quality protein such as meat, fish or eggs.
Also, try reaching for an apple or a banana instead of a candy bar when you feel the urge to snack.
Get Regular Daily Activity
Getting regular daily exercise is just as important as eating a clean and healthy diet.
You can start out by walking 20-25 minutes each day at a brisk pace, aiming for at least five days per week.
You may even want to invest in a new bicycle or pick a used one up at a garage sale.
Start riding it everywhere you can; to work, school, or anywhere within a reasonable distance that you would normally drive your car.
Not only will you be getting healthier, but you’ll also be saving a lot of money on gas too!
Waist-To-Hip Ratio And Weight Gain
For everyone out there, the type of weight gain you experience is going to be different.
Some people gain weight specifically in the hips and thighs, while the size of their waist remains about the same.
When this happens it forms what is called a “pear shape” body, because you’re much heavier at your bottom half.
In some people though, the weight gain goes right to their waist, while the hips and thighs don’t seem to change much.
When this happens, it is said to be a more rounded, “apple-shaped” body.
Final Thoughts on Waist To Hip Ratio
Have you noticed that your waist-to-hip ratio has gotten out of control and you now have a pear or apple-shaped body?
Well, it’s time to start doing something about it now!
Don’t wait; start taking control of your diet and getting as much extra daily activity as you can.
You can lower your risk of heart attack and diabetes simply by losing that extra weight and optimizing your waist-to-hip ratio.
