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Waist to Hips Ratio and Your Health Risks
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Heathy bodies come in all shapes and sizes. Hi, I’m Pedro Hernandez, your Master Health Coach at In Form Life Fitness.
Did you know that according to the CDC, the average waist size in American women is 38.7 inches. They found that the average height is 5’3” and the average pant size is large to extra large or dress size 18-20.
Now, the average American man over the age of 20 has an average waist size of 40.2”and the average height being 5’9”
And though healthy bodies do come in all shapes and sizes, the problem here is that over the last 50 years we have continued to get bigger and bigger waistlines which can be directly correlated to a multitude of health problems like heart disease, type 2 diabetes, and colon cancer. To put it non-medical terms this may look like feeling like you’re about to pass out after going up a flight of stairs or feeling bad about how your clothes fit, or just having constant heartburn, headaches, or other things that now you have gotten used to living with.
So what can be done? As a health coach that like to walk the talk I have learned over the last decade that it first starts with awareness. In this case, get a measuring tape and see how much your waist measures. Which you can do my measuring around your belly button or slightly above your belly button. You’ll need this number to figure out your waist to hip ratio. Your waist to hip ratio can help determine your health risk. Here’ let me do mine….looks like I’m 33.5”
Unlike other formulas like your BMI or your bodyfat percentage I like the waist to hip ratio because it’s easy to do and doesn’t involve other equipment needed like when trying to figure out bodyfat. When it comes to your BMI, I personally do not use it at all. Since muscle weighs more than fat, anyone that has a consistent proper resistance training routine will tend to have more muscle than the average person; since the BMI does not account for muscle weight it will place the person at a higher BMI or high risk just because they weigh more as I do.
So the suggested waist to hip ratio is as follows:
Health risk Women Men
low 0.80 or lower 0.95 or lower
moderate 0.81-0.85 0.96-1.0
high 0.86 or higher 1.0 or higher
To get this number we simply measure our waist at the smallest point, around or slightly above our belly button and divide it by our hip measurement which can be taken by measuring the widest part of our hip. I suggest you place your feet together for a accurate measurement.
So where do you fall along those parameters? If you’re not where you want to be, this is a perfect time to start making some changes. Your diet will be the main source of extra belly fat, so you can’t out work a bad diet; but diet alone will not work, exercise alone will not work, and supplements alone will not work, but when you combine all three then you will see long lasting sustainable changes.
I follow a low-inflammatory diet that allows me to eat pretty much anything I want while also giving me the results that I want in terms of health and looks. You can learn more about the diet I follow by clicking on the link below or sending me a message. I have included a list of the foods to avoid so check out the link. It can dramatically change your life!
When it comes to your workouts, we are all different, but you should be doing a combination of resistance training and cardio conditioning training at least 2-3x per week. If you want to learn more about your specific needs just click on the link below to schedule a free 30-minute consultation with me or join me during one of my live classes Monday through Saturday.
Lastly, supplements have such a bad rap….and they should because the majority of supplements on the market are a waste of money and many times dangerous! I trust dotFit, I have used them for many years because they are research-based, third-party tested, and I personally know the passion, commitment, and integrity that Neal Spruce and his team have when it comes to creating products that will prevent disease and increase PlaySpan. I have included a link below where you can get 20% off all their products. If you have any questions, please ask me, I’m happy to help.
So if you get anything from this video, I hope it’s the wake up call to not be like the average person that is riddled with preventable health issues. This is not to undermine having body positivity, but instead to highlight health risk associated with our growing waistline. Start by measuring your waist and see if there’s any room for improvement. I sincerely hope that you take the next step necessary to improve your health.
Thank you for watching this video. If you found it helpful, please give it a like and don’t forget to subscribe to this channel.
Class Schedule
Foods to Avoid
Supplements
Did you know that according to the CDC, the average waist size in American women is 38.7 inches. They found that the average height is 5’3” and the average pant size is large to extra large or dress size 18-20.
Now, the average American man over the age of 20 has an average waist size of 40.2”and the average height being 5’9”
And though healthy bodies do come in all shapes and sizes, the problem here is that over the last 50 years we have continued to get bigger and bigger waistlines which can be directly correlated to a multitude of health problems like heart disease, type 2 diabetes, and colon cancer. To put it non-medical terms this may look like feeling like you’re about to pass out after going up a flight of stairs or feeling bad about how your clothes fit, or just having constant heartburn, headaches, or other things that now you have gotten used to living with.
So what can be done? As a health coach that like to walk the talk I have learned over the last decade that it first starts with awareness. In this case, get a measuring tape and see how much your waist measures. Which you can do my measuring around your belly button or slightly above your belly button. You’ll need this number to figure out your waist to hip ratio. Your waist to hip ratio can help determine your health risk. Here’ let me do mine….looks like I’m 33.5”
Unlike other formulas like your BMI or your bodyfat percentage I like the waist to hip ratio because it’s easy to do and doesn’t involve other equipment needed like when trying to figure out bodyfat. When it comes to your BMI, I personally do not use it at all. Since muscle weighs more than fat, anyone that has a consistent proper resistance training routine will tend to have more muscle than the average person; since the BMI does not account for muscle weight it will place the person at a higher BMI or high risk just because they weigh more as I do.
So the suggested waist to hip ratio is as follows:
Health risk Women Men
low 0.80 or lower 0.95 or lower
moderate 0.81-0.85 0.96-1.0
high 0.86 or higher 1.0 or higher
To get this number we simply measure our waist at the smallest point, around or slightly above our belly button and divide it by our hip measurement which can be taken by measuring the widest part of our hip. I suggest you place your feet together for a accurate measurement.
So where do you fall along those parameters? If you’re not where you want to be, this is a perfect time to start making some changes. Your diet will be the main source of extra belly fat, so you can’t out work a bad diet; but diet alone will not work, exercise alone will not work, and supplements alone will not work, but when you combine all three then you will see long lasting sustainable changes.
I follow a low-inflammatory diet that allows me to eat pretty much anything I want while also giving me the results that I want in terms of health and looks. You can learn more about the diet I follow by clicking on the link below or sending me a message. I have included a list of the foods to avoid so check out the link. It can dramatically change your life!
When it comes to your workouts, we are all different, but you should be doing a combination of resistance training and cardio conditioning training at least 2-3x per week. If you want to learn more about your specific needs just click on the link below to schedule a free 30-minute consultation with me or join me during one of my live classes Monday through Saturday.
Lastly, supplements have such a bad rap….and they should because the majority of supplements on the market are a waste of money and many times dangerous! I trust dotFit, I have used them for many years because they are research-based, third-party tested, and I personally know the passion, commitment, and integrity that Neal Spruce and his team have when it comes to creating products that will prevent disease and increase PlaySpan. I have included a link below where you can get 20% off all their products. If you have any questions, please ask me, I’m happy to help.
So if you get anything from this video, I hope it’s the wake up call to not be like the average person that is riddled with preventable health issues. This is not to undermine having body positivity, but instead to highlight health risk associated with our growing waistline. Start by measuring your waist and see if there’s any room for improvement. I sincerely hope that you take the next step necessary to improve your health.
Thank you for watching this video. If you found it helpful, please give it a like and don’t forget to subscribe to this channel.
Class Schedule
Foods to Avoid
Supplements
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