When it comes to measuring your health, one important factor to consider is your waist ratio.

Your waist ratio can indicate whether you carry excess fat around your midsection, which can increase your risk of a variety of health issues, including type 2 diabetes, heart disease, and certain cancers. In this article, we’ll explain how to measure your waist ratio, what it means, and how to maintain a healthy waist ratio.

What is waist ratio?

Your waist ratio is the measure of the circumference of your waist divided by the circumference of your hips.

To measure your waist ratio, use a tape measure to measure the distance around the smallest part of your waist (usually just above your belly button), and the distance around the widest part of your hips (usually across the hip bones). Then divide the waist measurement by the hip measurement to get your waist ratio.

A healthy waist ratio for women is less than 0.8, and for men, less than 1.0. If your waist ratio is higher than these numbers, you may be carrying excess belly fat.

Why is waist ratio an important measure of health?

Carrying excess belly fat has been linked to a variety of health issues, including:.

Type 2 diabetes: Belly fat can interfere with the body’s ability to use insulin, leading to insulin resistance and high blood sugar.
Heart disease: Excess belly fat has been linked to high blood pressure, high cholesterol, and other risk factors for heart disease.
Certain cancers: Belly fat has been linked to an increased risk of breast cancer, colon cancer, and other forms of cancer.
Sleep apnea: Excess fat around the neck and throat can make it difficult to breathe while sleeping, leading to sleep apnea and other sleep disorders.
Joint pain: Carrying excess weight, particularly around the midsection, can put extra pressure on the joints and lead to joint pain and arthritis.

What causes excess belly fat?

There are a variety of factors that can contribute to excess belly fat, including:.

Poor diet: Eating a diet that is high in calories, sugar, and processed foods can contribute to weight gain and excess belly fat.
Lack of exercise: A sedentary lifestyle can lead to weight gain and a higher risk of belly fat.
Hormonal changes: Hormonal changes, especially in women during menopause, can contribute to the accumulation of belly fat.
Stress: Chronic stress can lead to an increase in belly fat, as the body releases the hormone cortisol in response to stress.
Genetics: Some people may be more predisposed to carry excess belly fat due to genetic factors.