Your waist size can help you understand your overall health. A larger waistline may indicate that you carry more belly fat, which puts you at risk for obesity-related health conditions. Waist measurement can provide insight into the risk of type 2 diabetes, high blood pressure, high cholesterol and heart disease.
Your waist measurement is one of three key measures of your overall health, along with your body mass index (BMI) and waist-to-hip ratio. Some research suggests that waist measurement may be a better health indicator than BMI and waist-to-hip measurement in identifying intra-abdominal fat content and cardiovascular risk factors.
Waist circumference helps diagnose people who are overweight or obese and indicates possible health risks. Research shows that people with most of their body fat around the waist, not the hips, have a higher risk of heart disease and type 2 diabetes. Your risk increases if your waist is greater than 35 inches for women or 40 inches for men.
One study found that people with larger waistlines may also have a shorter life expectancy. In the study, women with a waist circumference of 37 inches (94 centimeters) or more had an 80 percent higher risk of death than women whose waists were 27.5 inches (70 centimeters) or less.
Meanwhile, men with a waist of 43 inches (110 centimeters) or more had a 50% higher risk of death than men with a waist of 37 inches (94 centimeters) or less.
Reducing your waist size by about 1.5 inches (4 centimeters) can reduce your health risks, including your risk of developing type 2 diabetes, heart disease, and stroke. Keep track of your waist circumference and weight over time. This can help you and your doctor understand how your body changes as you age and help you monitor your risk of disease.
There is no standard method for measuring your waistline among health organizations.
The World Health Organization (WHO) suggests measuring the waist circumference between the lowest rib and the top of the iliac crest (the curved part at the top of the hip). Other health organizations suggest measuring at the lowest part of the torso or at the level of the navel (belly button).
One study found that measuring the narrowest part of the torso is just as effective as following WHO guidelines – and it’s easier. If you are consistently measuring your waist for weight control, measuring the same part of your waist each time is most important.
Follow these steps to measure your waist:
- Prepare to measure: Choose a flexible band that will easily bend around the waist
- Select a location to measure: Choose the narrowest part of the torso or find the spot between the lowest rib and the top of the iliac crest, making sure to measure in the same place each time
- Measure your waist: Place the measuring tape around your bare stomach (making sure it’s tight but not pushing into your skin), exhale and measure your waist
- Repeat the measurement to ensure accuracy: Take the measurement a second time to make sure your first measurement is accurate
- Record the measurement: Record the measurement (along with the date and time) in a notebook or on your phone and try to take future measurements at the same time of day
Although measuring your waist seems like a simple process, there are a few common mistakes that people make. To make sure you’re getting the most accurate waist measurement, here are some tips to follow and common mistakes to avoid:
- Avoid measuring over large clothing: Measure over bare skin or very thin clothing to get the most accurate results
- Refrain from holding your breath: Be sure to exhale before measuring, as holding your breath can lead to an inaccurate measurement
- Try not to tighten the gauge too tightly: Aim for a tight but loose fit, as pulling too tight can result in an inaccurate measurement
- Stand up straight: Avoid bad posture or slouching, which can affect your measurement
- Take your time: Avoid rushing the measurement, double check the position and numbers on the tape measure
- Avoid measuring after meals: Try to measure your waist in the morning before eating to get an accurate measurement, as your waist is likely to expand after eating
- Measure twice: Measure multiple times to make sure your measurements are accurate
Knowing your waist measurement can also help determine other waist-related measurements, offering additional health insights.
Waist to height ratio
Once you know your waist circumference, you can find your waist to height ratio. This ratio can help determine if your waist size is where it needs to be for optimal health.
To find your waist to height ratio, divide your waist measurement by your height. Make sure you use the same units of measure; if you measured your waist in inches, also measure your height in inches.
Your healthcare professional can advise you on your optimal waist-to-height ratio. Some research suggests that a ratio of 0.4-0.49 is optimal, while a ratio of 0.5-0.59 indicates an increased risk of health problems. A ratio of 0.6 or higher may indicate a high risk of disease.
Waist to hip ratio
You can also use your waist measurement to calculate your waist to hip ratio. To do this, divide your waist measurement by your hip measurement, which is taken around the hips at their widest point. WHO defines obesity as a ratio greater than 0.85 for women and 0.9 for men.
Some research shows that waist-to-hip ratio may be more accurate than BMI in predicting cardiovascular disease and premature death. One study of 15,000 people found that people with a high waist-to-hip ratio had an increased risk of early death – even if their BMI was moderate.
Waist measurements can help you assess your risk of conditions such as heart disease and type 2 diabetes. They can also help you track your progress when trying to lose weight. Measuring your waistline can provide more insight into your success than your body weight, especially if you’ve added strength training to your routine.
One study found that measuring waist size after aerobic exercise was a better indicator of progress than measuring weight. This could be partly because muscle mass changes during exercise, and as muscle mass increases, body weight can increase.
If you want to reduce your waistline, consider lifestyle changes such as more exercise and a balanced diet rich in fruits and vegetables. Limiting alcohol and avoiding smoking can also help.
Managing existing health conditions, such as type 2 diabetes, can also help reduce waist size. Research shows that drugs such as Ozempic (semaglutide) and Sakenda (liraglutide) can help control blood sugar and reduce waist circumference in people with diabetes.
Measuring your waistline can help determine whether you are at risk for certain health conditions such as type 2 diabetes, heart disease and high blood pressure.
To measure your waist accurately, use a flexible measuring tape around your bare stomach. Try to record measurements consistently, measuring at the same location and time of day each time. Avoid holding your breath or pulling too tightly on the measuring tape.
You can use your waist measurement to calculate your waist-to-hip ratio and waist-to-height ratio — both of which can provide better insight into your current health and whether or not you need to make changes.