Waist to Hip RatioMeasure Your Health RiskWaist to hip ratio is a simple (but telling) test you can do in the privacy of your own home using only a tape measure and a simple calculation. This easy to do measurement is, I believe, more accurate in categorizing body fat percentage than Body Mass Index (BMI). I’ve already mentioned this on the Body Mass Index page, but it bears repeating again: Ladies, as we approach peri-menopause and menopause, our weight distribution tends to shift more towards our midsection and tummy area – and yes, I’m referring to that dreaded middle-age spread! After the age of 35 (more or less), women typically lose approximately ½ pound of muscle each year. And as our muscle mass is decreasing, our fat storage is increasing by approximately 1 ½ pounds of fat gained each year. Because of this shift in weight and body shape, (caused by the fat-storing hormone, estrogen), BMI may not be as accurate for women especially after menopause. Waist to hip ratio is a simple way of measuring your risk factor using only a tape measure and a simple calculation. How To Measure and Calculate Waist to Hip Ratio It's really simple. Here’s how to do it: First, measure your waist circumference at its most narrow point, usually just above your belly button. Be careful not to squeeze the tape too tightly or hold it too loosely. You want it to be accurate. Secondly, measure the circumference of your hips at the widest part of your buttocks. Now divide your waist measurement by your hip measurement. So for example, if our friend Mary measures her waist at 36 inches and her hips at 41 inches, the calculation will be 36 divided by 41. 36/41 = 0.87 A waist-to-hip ratio higher than 0.85 for women (for men it’s 0.9) indicates that your health risks are higher. In our example, Mary’s final number was .87, higher than the 0.85 average for women. She’s likely accumulated visceral belly fat and it’s putting her health at greater risk as a result. She’ll need to begin a healthy diet plan to help her lose belly fat and to lower her risk factor substantially. Do the same waist to hip ratio measurement and calculation on yourself. While you’ve got the tape measure out take note of your waist circumference and read the articles below. Waist circumference is a second way to determine your health risk and like BMI, it will give you a guideline as to how much weight loss you’ll need in order to arrive at a healthy body weight and lower your health risk in the process.
Waist Circumference for Women What’s the best waist circumference for women? Using only a tape measure, this simple measurement will help you determine what a ‘healthy’ waist circumference should be.
What's Your Body Mass Index (BMI) BMI determines your body fat percentage, based on your weight in relation to your height, however it may not be as accurate for women, especially after menopause.
Calculate your Basal Metabolic Rate (BMR) How many calories does your body need daily to maintain your present weight? Calculate your BMR.
How To Calculate Your Daily Calorie Intake For Weight Loss Once you know you’re Basal Metabolic Rate, you’ll need to know how many calories you’ll need daily to lose that excess belly fat. Here’s an easy method you can use to calculate your daily calorie intake for weight loss - how many calories you'll need daily to get to your ideal body weight.
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