Why your waist size is important for health
For an easier way to gauge your body fat percentage, measure your waist circumference. It’s a good measure because a growing body of research indicates that belly fatis more dangerous for your health than fat that accumulates in other parts of the body. Abdominal fat has been linked to an increased risk of heart disease, stroke, type 2 diabetes and other serious health conditions.
Internist Sriram Machineni, director of the Fleischer Institute Medical Weight Center at Montefiore Einstein, says he thinks waist circumference “is a much better indicator of overall health and mortality” than BMI.
Both the World Health Association and the American Heart Association recommend using waist circumference to screen for cardiometabolic risk.
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To measure your waist circumference, place a tape measure around your middle, just above your hip bones. Make sure it’s snug but not compressing your skin. Take the measurement just after you breathe out. Aim for the following goals, set by the American Heart Association:
- Women: a waist circumference of less than 88 cm (35 inches)
- Men: a waist circumference of less than 102 cm (40 inches)
Some studies show that the ideal waist circumference for health is lower for Asian Americans and may be higher in African Americans, but experts say more research into race and ethnic differences is needed.
Other research shows that keeping your waist size to less than half of your height is a good way to ensure long-term health.
AARP (Source: Getty Images)
Waist-to-hip ratio
Another tool for gauging an appropriate weight is by calculating your waist-to-hip (WHR) ratio which may be more effective than BMI for predicting future health problems like high blood pressure, heart disease, and type 2 diabetes, according to a 2023 study by Jama Network Open. The higher the waist-to-hip ratio, the greater the risk of death.
The reason? WHR is a better indicator of where fat is stored in the body than BMI.
To calculate your WHR, you'll need to divide the circumference of your waist by the circumference of your hips, using either centimeters or inches. First, measure your waist at its smallest point, usually around your belly button. Then, measure around the widest part of your hips.
For example, someone with a 34-inch waist (86.36 cm) and 38-inch hips (96.52 cm) would have a WHR of 0.89.
A WHR above 0.90 for men and 0.85 for women is defined as abdominally obese by the World Health Organization.
Tips to lose weight after age 50
- Set small goals.Setting unattainable goals can lead to frustration that causes you to give up. Start with an achievable goal, such as losing one to two pounds a week, or 5 percent of your body weight over a longer period.
- Know your why. The more you link your weight loss to your own values, the more success you are likely to have.
- Try a calorie-counting app. Those who track their calories tend to be the most successful at losing weight.
- Embrace strength training. All exercise is good, but strength training builds muscle and boosts your metabolism so you burn more calories.
- Get plenty of protein. Try toincorporate protein into every meal. It helps build back muscle mass and helps you feel full and satisfied longer.
- Don’t get discouraged if you slip. Everyone has lapses. When that happens, instead of giving up, do something to get back on track.
For more tips, see8 simple steps for losing weightandTop 20 expert tips to lose weight after 50.
Waist-to-height ratio
Another way to identify health risks, instead of relying solely on BMI and waist circumference, is calculating the waist-to-height ratio (WHtR). You simply take your waist circumference and divide it by your height, measured in the same units.
So, someone with a 34-inch waist and a height of 66 inches (5’6”) would have a WHtR of 0.52.
A WHtR above 0.5 is associated with increased health risks, such as higher levels of cholesterol, blood sugar and higher blood pressure. This suggests that carrying more weight around your waist relative to your height can increase the risk of heart disease and diabetes, even with a “healthy” BMI, according to a 2015 study.
More proof that a higher WHtR is linked to serious health risks comes from a 2023 review of 20 studies. It found that people with higher WHtR levels had a 39% higher risk of dying from heart-related issues and a 23% higher risk of dying from any cause.
How to determine your ideal weight
Yes, losing weight will help you look skinnier. But experts say the scale and your appearance shouldn’t be the only ways you measure your progress. If you have a chronic condition like diabetes or high blood pressure, even a small amount of weight loss could make a big difference in your health.
Studies show that losing just 5 percent of your body weight can improve blood sugar levels, reduce blood pressure and drop HDL cholesterol. Losing a little more can help with arthritis and urinary incontinence.
In one notable clinical trial, people who were prediabetic and who lost at least 7 percent of body weight through diet and exercise reduced their incidence of diabetes by 58 percent — more than a group that was taking a medication.
Another study shows that if you are obese and can shave off 15 percent of your body weight, you reduce your risk of early death.
When Machineni meets with a patient to set goals, he says he tries to de-emphasize goals related to a specific amount of weight loss and focus instead on losing weight to improve their quality of life and indicators of health.
“If a person has a staircase in their home and they are having difficulty walking up the stairs, that could be a functional goal,” Machineni says. “Your weight in and of itself is not as important as how it impacts your day-to-day life.”
