Waist-to-Hip Ratio
Calculate your WHR to assess potential health risks and body fat distribution.
Understanding Waist-to-Hip Ratio (WHR)
Waist-to-Hip Ratio (WHR) is the circumference of the waist divided by the circumference of the hips. Unlike BMI, which only measures total weight relative to height, WHR specifically identifies where you carry your fat. This is crucial because fat stored around the waist (visceral fat) is more dangerous than fat stored in the hips and thighs.
Why Does Body Shape Matter?
Health professionals often categorize body shape into two types based on fat distribution:
- Apple Shape (Android Obesity): This body type has excess weight around the abdomen. Individuals with apple shapes have a higher WHR. This is linked to insulin resistance, high blood pressure, and an increased risk of heart disease.
- Pear Shape (Gynoid Obesity): This body type has excess weight around the hips, buttocks, and thighs. Individuals with pear shapes typically have a lower WHR. Subcutaneous fat in this area is generally less metabolically active but harder to lose.
Health Risks Associated with High WHR
Visceral fat, the fat surrounding your internal organs, is more active metabolically and releases inflammatory markers. A high waist-to-hip ratio indicates an excess of visceral fat, which can lead to:
- Type 2 Diabetes: Insulin resistance is more common in apple-shaped bodies.
- Cardiovascular Disease: High WHR is a stronger predictor of heart attack risk than BMI.
- Stroke: Increased risk due to arterial blockage associated with visceral fat.
How to Improve Your WHR
Fortunately, visceral fat is usually the first fat lost when you improve your diet and exercise. Strategies to lower your waist-to-hip ratio include:
- Diet: Reduce processed sugar and saturated fats. Increase fiber intake.
- Cardio: Engage in regular aerobic exercise (running, swimming, cycling) which specifically targets visceral fat.
- Stress Management: Cortisol, the stress hormone, encourages fat storage in the abdominal area.