A waist to hip ratio is a measure of how much fat is in your body.Those with bigger hips are often referred to as "pear-shaped", while those with a higher percentage around the waist are called "apple-shape".A waist-to-hip ratio of 0.8 or less is considered safe for women and men.For either gender, a WHR of 1.0 or higher is considered at risk for overweight-associated health problems.Knowing your hip-to-waist ratio can help you gauge your progress and keep you aware of your health.Keep in mind that this is only one measurement out of many possible ones, so make sure to see a doctor if you have any concerns.
Step 1: A tape measure is needed.
A wrap-able tape measure is the only way to measure around your body.The World Health Organization suggests stretch-resistant tape with 100g of tension for professional results.
Step 2: Stand up straight with your feet together.
This can cause the measurement to be thrown off.This will give an inaccurate reading if you hold your breath or suck in your stomach.You should not be wearing any clothing.Measure as close to the skin as possible.
Step 3: Just as you finish exhaling, make both measurements.
This will be the most accurate measurement.The measurement should be in the space between finishing to exhale and beginning another inhalation.
Step 4: Wrap the tape measure around your waist.
Above the knobs of your hip bones, more often than not, is just above your belly button.Keep the tape flat against your belly.Get a snug measurement, you don't want to squeeze or pull.Write down the measurement as "Waist Circumference."If you use the same measurement for your hips, you don't have to worry about using inches or centimeters.
Step 5: The widest part of your hips is where the tape measure should be used.
The widest part of your butt is below your thighs.Try not to twist, or pull tightly on the tape measure.Write down the measurement as "Hip Circumference."If you measured in inches for the waist, use them again here.If you used centimeters before, use them now.
Step 6: If there is any change in breathing, take both measurements again.
If you're just curious for a rough figure, you can skip this step.Doctors make sure they get the most accurate reading possible.
Step 7: Divide your hip circumference by your waist.
WHR is your waist-to-hip ratio.Simply pull up a calculator and divide the waist measurement by the hip measurement for an example.
Step 8: If you are a man, aim for a WHR less than.90
There shouldn't be a huge difference in a healthy male's hips and waist.The ratio for a healthy male is close to 1.It's important to note that small changes make a big deal for men.It's ideal to stay at.90 or lower.
Step 9: If you're a woman, keep your WHR lower.
A healthy ratio for women is lower than for men because women have bigger hips.Their ratio is usually lower because they are dividing by a bigger hip circumference.Diet and exercise habits need to be reexamined if they are above.85.
Step 10: High health risks are indicated by a WHR above 1.0 for men and above.85 for women.
Future cardiovascular disease, diabetes, high blood pressure, and gall bladder disease are all indicators of your waist to hip ratio.
Step 11: In order to return to a positive WHR, you need to learn the risk factors.
Lowering your waist to hip ratio is dependent on diet and exercise.Aiming to eat more fruits and vegetables, lean meats, and cut back on total food consumption is the best way to fight an unhealthy WHR.If you want to quit smoking, you should walk, run, or bike 30 minutes a day.Cut back on alcohol, soda, and other "empty" calories by talking to your doctor about cholesterol or blood pressure medication.
Step 12: You should know that WHR is only one of several tests to determine a healthy weight.
The waist to hip ratio is an important indicator of health, but it's not the only one.The Body Mass Index is a test that can be used to put this number in context.Your total body fat is the amount of fat in your body.People with atypical body shapes.People tend to learn more from a person's body mass index than from WHR.If you're concerned about the effects of a poor diet or lack of physical activity, you should have a blood pressure test.