How Is Waist Measured? When to Measure, Health Affect & How to Reduce (2023)

How Is Waist Measured? When to Measure, Health Affect & How to Reduce (1)

Waist size is one of the indicators of good health.

Waist size is one of the indicators of good health. If your goal is to stay fit, waist measurement forms an important part of your evaluation.

Although measuring your waist is easy, here are the steps that will ensure that you get the most accurate measurement each time:

  • Remove all layers of clothing that are blocking your waist. The tape should rest against your bare stomach.
  • Stand up straight. Locate the bottom of the last rib and the top of your hip bone. Rest the tape against the narrowest area between these two points and circle the whole body with it. The narrowest area is soft and fleshy on the touch and is often located a little bit above your belly button.
  • Make sure the tape is straight and not twisted (check especially at the back). It should not compress the skin anywhere along its course.
  • Ensure that the tape is at the same level horizontally behind and in the front.
  • Breathe normally while you are standing straight and measure the circumference of your waist just after you exhale.
  • Repeat the measurement thrice, and if two or three of them are different, take the average of the three for higher accuracy.

For your best health, your waist should be less than 40 inches around for men, and less than 35 inches for women, although it may vary depending on race or ethnicity.

How Is Waist Measured? When to Measure, Health Affect & How to Reduce (2)

What is the best time to measure your waist?

Your waist size is not static. It will change several times during the day. Hence, the best time to measure your waist is in the morning on an empty stomach, before you eat or drink anything. It would be better if you measure it after you have emptied your bowels. If not, measurements should be taken under the same circumstances (physical condition) each time.

How does waist size affect your health?

Your risk of some health problems is affected not only by your weight and body mass index (BMI) but also by the area where your body fat is mostly stored.

A higher waist size means that you have a high accumulation of fat around your belly area. This is known as central obesity. The fat around your belly region is mostly visceral fat, which gets deposited over your abdominal organs.

Carrying too much fat around your middle (waist) is bad because that puts you at risk for chronic conditions such as:

Research has found that adults with a large waist size are at a higher risk of dying early (premature death) than those with normal waist size.

As per a study that observed data from 650,000 adults, higher waist size can considerably reduce a person’s life expectancy.

How Is Waist Measured? When to Measure, Health Affect & How to Reduce (3)

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How to reduce waist size?

Reducing waist size will need persistent efforts from you. These efforts should be targeted toward incorporating a few modifications in your diet and lifestyle.

  • Exercise for at least
    • 30 minutes for 5 days a week.
    • 150 minutes of moderate activity or 75 minutes of more vigorous exercise per week.
  • Eat more fruits and vegetables.
  • Ditch the processed and packaged foods.
  • Reduce your portion size. Eat less on days when you are not exercising at all or not exercising enough.
  • Pay attention to hydrating yourself with plenty of water instead of reaching for unhealthy, sugar-loaded options, such as sodas.

You can consider contacting a qualified nutritionist who can help you figure out a diet plan suitable to your personal and professional life. You can also take the help of a fitness expert who can help you decide on workouts that target your belly fat.

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Medically Reviewed on 4/13/2022

References

Centers for Disease Control and Prevention. Assessing Your Weight. https://www.cdc.gov/healthyweight/assessing/index.html

Weight Loss. Is it true that waist size can be a predictor of life expectancy? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/waist-size-and-life-expectancy/faq-20348574

FAQs

How does waist size affect health? ›

Waist Circumference

If most of your fat is around your waist rather than at your hips, you're at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men.

Where do you measure your waist for health? ›

To correctly measure waist circumference: Stand and place a tape measure around your middle, just above your hipbones. Make sure tape is horizontal around the waist. Keep the tape snug around the waist, but not compressing the skin.

How can I reduce my waist size without exercise? ›

Ways to Reduce Belly Fat Without Exercise
  1. Portion Control. You can monitor your calorie intake by regulating the food on your plate. ...
  2. Limit Alcohol. Use alcohol in moderation. ...
  3. Consume a Protein-rich Diet.
  4. Detox Juices. ...
  5. Work on Your Posture. ...
  6. Drink Some Lemon Water. ...
  7. Avoid Excessive Salt Consumption. ...
  8. Consume Gut-friendly Foods.
Jan 12, 2023

What is the best exercise for waist reduction? ›

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.
Nov 10, 2020

Does losing weight decrease your waist size? ›

Multiple regression tells us that on average, for every 8.5 pounds lost, people dropped an inch off their waist. (And for every 1.5 kilograms lost, people dropped a centimeter off their waist.) Every 10 pounds lost was accompanied by 1.18 inches of waistline reduction.

Does losing fat make your waist smaller? ›

When you start to lose fat, it's proportionate throughout your body, whether it's your neck, waist, ankle circumference. You'll come out smaller but have the same body shape."

What affects your waistline? ›

Your waistline may be bigger or smaller depending on your genetics, frame size, and lifestyle habits. Measuring the circumference of your waist may help clue you in to your health. A larger waistline may mean you're carrying excess abdominal fat, which may put you at higher risk of obesity-related health conditions.

When should you measure your waist? ›

Your waist size is not static. It will change several times during the day. Hence, the best time to measure your waist is in the morning on an empty stomach, before you eat or drink anything. It would be better if you measure it after you have emptied your bowels.

How do you measure your waist for fat? ›

For an accurate reading you need to know where to place the measuring tape. Wrap a tape measure around the waist midpoint between the bottom of your ribs and top of your hips. For most people this is just above the belly button. Find out more about your waist measurement.

How do you measure your natural waist? ›

To measure your waist, you should measure your natural waistline. Place the measuring tape below your rib cage and above your belly button at the smallest part of your waist. Be sure to stand up straight and relax your stomach so that you get a true measurement.

How do you measure your waist and hips for weight loss? ›

Here's how.
  1. Measure at the smallest point. Wrap a tape measure around your waist at the smallest point, usually around your belly button. ...
  2. Measure your hips. Next, wrap the tape measure around your hips at the widest part. ...
  3. Divide. Use a calculator to divide your waist size by your hip size. ...
  4. Record your ratio.
Jun 22, 2021

Does adding cinnamon to coffee burn fat? ›

Cinnamon increases fat metabolism

Adding cinnamon to your morning cup can help reduce hyperglycemia, increase fat burning, and decrease inflammation (3). All of these are incredibly beneficial to speed up your metabolism and help with weight loss.

How can I reduce my waist by home remedies? ›

The following sections look at specific ways to help get rid of belly fat.
  1. Focus on low calorie foods. ...
  2. Eliminate sugary drinks. ...
  3. Eat fewer refined carbs. ...
  4. Eat more fruits and vegetables. ...
  5. Go for lean proteins. ...
  6. Choose healthful fats. ...
  7. Develop a workout. ...
  8. Boost overall activity.

How do you get rid of a hanging belly? ›

To lose stomach overhang you have to burn fat cells in both the fat you can see directly under the skin and also the more dangerous fat that you can't see that surrounds your organs. Cardio such as swimming, aerobics, running or dancing will burn this excess fat store.

Can lemon water reduce belly fat? ›

Yes, lemon water helps in fat loss and may induce weight loss. A glass of freshly squeezed lemon water contains only six calories. It boosts your body's metabolic rate by inducing thermogenesis (more on this below). It also promotes satiety by preventing unwanted calorie intake.

What exercise burns the most waist fat? ›

1. Crunches: The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises.

How can I reduce my waist size in 2 weeks? ›

22 effective ways to lose 2 inches of belly fat in 2 weeks
  1. Include tart cherries in your diet. ...
  2. Increase calcium intake. ...
  3. Include more vegetables in your diet to lose weight fast. ...
  4. Add some acidic foods to your meals. ...
  5. Include more grains in your diet. ...
  6. Consume more fish. ...
  7. Add more garlic to your food.
Mar 28, 2018

How many pounds does it take to reduce waist size? ›

How quickly will you lose weight? The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost. So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks.

How long does it take for your waist to shrink? ›

Remember, the CDC recommends pacing yourself at 1 to 2 pounds of overall weight loss per week. So, it could take 1 to 2 months before you notice your waistline shrinking.

What foods shrink your waist? ›

Eight Delicious Foods That Help Fight Belly Fat
  • Belly Fat-Fighting Foods.
  • Avocados.
  • Bananas.
  • Yogurt.
  • Berries.
  • Chocolate Skim Milk.
  • Green Tea.
  • Citrus.
Jan 17, 2011

What are the benefits of small waist? ›

A thin waist has been proven to be an indicator of good health. This is simply because so many vital organs are found in this area of the body, and storing fat there dramatically increases your risk of health problems.

What causes waist gain? ›

If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat. Also, your muscle mass might diminish slightly with age, while fat increases.

How can I reduce my waist size in 2 days? ›

How to lose weight and reduce belly fat in 2 days: 5 simple tips that are based on scientific research
  1. Make fibre your best friend.
  2. Drink more water.
  3. Eliminate sugary drinks.
  4. Take a 15-minute walk after each meal.
Jul 23, 2019

How often should you measure your waist when trying to lose weight? ›

It's wise to take measurements every 2 to 4 weeks to see how your efforts are affecting your body composition while you are actively trying to build muscle, manage your weight, or both. If you are trying to maintain your results, taking measurements every month or two should suffice.

Should I measure my waist everyday? ›

But don't do this every day. Just as with the obsession of daily scale weigh-ins, this only contributes to mental-emotional stress we can all do without. This added stress can contribute to fat storage, too. Instead, measure your waist once a month on the same day and time (in the morning before breakfast works well).

When should you take measurements? ›

Always use a cloth measuring tape, not a metal one, as it's much more accurate. Do your measurements in the nude first thing in the morning, it's the best way to avoid your clothes getting in the way as well as steering clear of post-meal bloating.

Is your waist twice the size of your neck? ›

In other words, double the circumference of your wrist and you'll have the circumference of your neck. Twice around the neck, once around the waist. Double your neck size to find your waist size. Once around the fist, once along the foot.

What does natural waist measurement mean? ›

Your natural waist is actually the smallest area of your torso (above your navel) and in most cases, it's easily identifiable by just looking in the mirror. To measure this area just take a tape measure and measure the circumference of this area.

Is your waist your belly button? ›

How to measure waist circumference: Place a tape measure around your body at the top of your hip bone. This is usually at the level of your belly button.

What is the difference between waist and natural waist? ›

Most people think their natural waist is the mid-point of their torso, which isn't true. If you have a high waist, your “natural waist” will be closer to your breast. If you have a low waist your “natural” waist will be closer to your hip.

Does your waist size change after eating? ›

The difference between the same waist measurement taken 10 minutes after a meal, 2 hours after a meal, and with an empty stomach reaches 0.7″ (1.7 cm) for women and 0.6″ (1.4 cm) for men.

Does your waist size change with age? ›

In both men and women, waist and waist-to- hip ratio increase with aging. A large portion of this increase is driven by gains in body weight, but the increases observed are larger than those would be predicted from increases in BMI alone, and increases in WC are seen with aging in the absence of weight gain.

What is the healthiest waist to hip ratio? ›

Men should have a waist to hip ratio slightly under a 1.0 - a . 99 according to this study. Women should have a waist to hip ratio under 1.0 - a . 90 or lower.

What measurements should I take when losing weight? ›

Five Key Body Measurements. There are five primary areas of your body you should measure: arms, chest, waist, hips, and legs. And don't forget to weigh yourself each time you take your measurements! Consistency is key, so make sure you're taking your measurements the same way each time.

Where do you measure hips when losing weight? ›

Waist: Measure the circumference of your waist — just above your belly button is where you'll find the narrowest spot. Hips: Measure the circumference of your hips at the widest point, around the hip bones. Quads: Stand tall and transfer most of your weight to your left foot.

Does waist to hip ratio change with weight loss? ›

Weight loss correlated significantly with decreases in the circumference of the waist and hips, and decreases in WHR in men and women.

What are the dangers of a 40 inch waist? ›

A waist circumference of greater than 40 inches for men and greater than 35 inches for women is considered indicative of abdominal obesity.
...
It carries with it increased risk for:
  • Heart disease.
  • Diabetes.
  • High blood pressure.
  • Elevated blood cholesterol, triglycerides or both.
  • Nonalcoholic fatty liver disease.
Jul 20, 2018

Is waist size more important than weight? ›

A new study by Oxford University researchers has found that every extra inch of belly fat increases the relative risk of heart failure by 11 percent, making waist circumference a greater threat to heart health than overall weight.

Is it good to have a big waist? ›

"Elevated waist circumference or waistline measurement is an indication of abdominal obesity and increased risk for heart disease, diabetes, high blood pressure, dyslipidemia (elevation of blood cholesterol, triglycerides or both) and nonalcoholic fatty liver disease."

What is an unhealthy waist to height ratio? ›

The guideline says a healthy waist to height ratio is 0.4 to 0.49, indicating no increased health risks. A ratio of 0.5 to 0.59 puts people at increased risk of health issues, while 0.6 or more puts them at the highest risk of health problems.

What is a good waist size for 5 4? ›

Thus a man who is 6ft or 72 inches tall (183 cm), should keep his waist under 36 inches (91 cm), and a woman who is 5ft 4 in or 64 inches tall (163 cm), should keep her waist measurement under 32 inches (81 cm).

What is an average waist size for a woman? ›

The average waist size of a woman in the United States is 38.7 inches , according to the Centers for Disease Control and Prevention (CDC). That measurement is an increase from a decade before. Then, the average waist size was 37.4 inches .

How do I get rid of belly fat and small waist? ›

How To Get A Smaller Waist: Tips For Burning Belly Fat And Toning...
  1. Cardio Exercises. Step-Ups. Swimming. Walking Up A Stair Flight. Running.
  2. Strength Training Exercises. Bicycle Crunches. Russian Twists. Dumbbell Side Bend. Plank Hip Dips. Squats.

Does waist size increase with age? ›

In both men and women, waist and waist-to- hip ratio increase with aging. A large portion of this increase is driven by gains in body weight, but the increases observed are larger than those would be predicted from increases in BMI alone, and increases in WC are seen with aging in the absence of weight gain.

What causes large waistline? ›

Causes of a High Waist Circumference

A larger waist circumference is often caused by intra-abdominal visceral fat. Visceral fat is fat that develops between and around internal organs. This type of fat differs from "regular" fat that sits just beneath the skin and can be pinched.

How can I trim my waist in 2 weeks? ›

22 effective ways to lose 2 inches of belly fat in 2 weeks
  1. Include tart cherries in your diet. ...
  2. Increase calcium intake. ...
  3. Include more vegetables in your diet to lose weight fast. ...
  4. Add some acidic foods to your meals. ...
  5. Include more grains in your diet. ...
  6. Consume more fish. ...
  7. Add more garlic to your food.
Mar 28, 2018

Why is my waist so big but I'm not fat? ›

Why do I have a big waist but I'm skinny? Common reasons for someone to have belly fat even when they're skinny is: Being too sedentary (inactive), which builds visceral fat around the organs and abdominal fat. Eating too many processed foods, which stores at the belly.

References

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