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Definition of Waist-to-Hip Ratio (WHR) (waist hip circumference ratio)
Waist-to-Hip Ratio (WHR) is the ratio of the circumference of the waist to that of the hips. It is calculated by dividing the waist measurement by the hip measurement. WHR is an indicator of body fat distribution and is used as a measure of health risk associated with obesity.
WHR (waist hip circumference ratio) Classification
The WHR classification is as follows:
| risk level | Male | female |
| lower risk | less than 0.9 | less than 0.8 |
| moderate risk | 0.92-0.99 | 0.82-0.84 |
| high risk | more than equal to 1 | more than equal to 0.85 |
A higher WHR indicates greater central fat distribution, which is associated with an increased risk of cardiovascular disease, type 2 diabetes, and other obesity-related conditions.
Technique of measuring waist and hip circumference
Waist Circumference
Measure the smallest circumference of the abdomen, just above the belly button (navel), after exhaling naturally.
Hip Circumference
Measure the largest circumference of the hips, typically around the widest part of the buttocks.
The waist and hip circumference ratio calculator
Calculate Your Waist-to-Hip Ratio (WHR)
Result:
How to Reduce Waist and Hip Circumference
1. Balanced Diet: Eat a diet rich in fruits, vegetables, lean protein, and whole grains while avoiding excessive sugar and processed foods.
2. Regular Exercise:
- Engage in aerobic exercises (e.g., running, swimming, cycling) to burn fat.
- Incorporate strength training to build muscle and improve metabolism.
3. Hydration: Drink plenty of water to support digestion and metabolism.
4. Adequate Sleep: Aim for 7-9 hours of sleep per night to regulate hormones that control appetite and fat storage.
5. Stress Management: Practice mindfulness, meditation, or yoga to manage stress and avoid emotional eating.
FAQs
1. What is Waist-to-Hip Ratio (WHR), and why is it important?
WHR is the size of your waist divided by the size of your hips. It tells how fat is stored in your body. A high WHR can mean a higher risk of heart problems, diabetes, and other health issues.
2. How do I measure my waist and hips correctly?
For your waist, measure just above your belly button (the narrowest part of your abdomen).
For your hips, measure around the widest part of your hips and buttocks.
Use a tape measure, and make sure it’s snug but not too tight.
3. How can I lower my waist-to-hip ratio?
Eat healthy foods like fruits, vegetables, and lean proteins.
Exercise regularly (cardio and strength training).
Drink enough water, sleep well, and reduce stress.
These steps can help reduce fat, especially around your waist, and improve your overall health.