Why Waist Size Matters
While BMI calculates your weight relative to your height, the Waist-to-Hip Ratio (WHR) looks at fat distribution. Scientists have found that where you store fat is just as important as how much fat you have.
Apples vs. Pears
- Apple Shape (High Ratio): Carrying weight around the midsection (belly) is linked to Visceral Fat. This type of fat surrounds vital organs and releases inflammatory substances, increasing the risk of heart disease and Type 2 diabetes.
- Pear Shape (Low Ratio): Carrying weight in the hips and thighs is linked to Subcutaneous Fat. While still excess energy, this type of fat is considered metabolically safer than visceral fat.
How to Measure Correctly
To get an accurate score, you need a flexible tape measure:
- Waist: Stand up straight and exhale. Measure the smallest part of your waist, usually just above your belly button. Don't suck it in!
- Hips: Measure the widest part of your buttocks/hips.
Frequently Asked Questions
Can I spot reduce belly fat? ▼
No. Doing 100 crunches a day builds muscle, but it won't burn the fat covering that muscle. Fat loss happens systemically through a calorie deficit (diet and exercise).
Does muscle affect the ratio? ▼
Yes! Building glute (butt) muscles will increase your hip measurement, which lowers your ratio. This is a healthy way to improve your score without necessarily losing weight.