How to Measure Your Waist Size Correctly and Check Your Health
Doctors often use BMI, or body mass index , to quickly check patients for additional tests. But having a normal or low BMI does not mean that you are healthy , and a high BMI does not mean that you are unhealthy . To help your doctor better assess your overall health, also measure your waist size. Here’s how.
A large waist size matters because even if you are not overweight or have a low BMI, it may indicate that you have accumulated more fat around your abdomen, called “abdominal obesity.” This is closely related to a higher risk of obesity- related health problems , even when adjusted for BMI. Men are especially prone to accumulate more abdominal fat.
According to the Centers for Disease Control and Prevention , here are guidelines that increase your risk of conditions associated with obesity:
- A man with a waist circumference of more than 40 centimeters.
- A non-pregnant woman with a waist over 35 inches.
To determine your waist circumference, take a tape measure (obtain it from a drugstore or fabric store) and wrap it around your navel. Take these measurements first thing in the morning after going to the bathroom, and without your shirt on, so that your measurements are as accurate as possible. Your hydration level, food, and even your menstrual cycle (if you are a woman) can affect your measurements. Make sure the tape runs horizontally across your waist and does not press against your skin.
Some say it is better to measure the waist-to-hip ratio, but a source from the Harvard School of Public Health Obesity Prevention noted that their study found that measuring only waist size and waist-to-hip ratio were equally effective . In this case, the waist size is just more practical and easier for most people.
Here’s the thing: both your waist size and your BMI are just screening tools, and they both fail to distinguish muscle from fat well . You still need your doctor to draw clearer conclusions about your health.
How to determine your weight | Centers for Disease Control and Prevention