Waist-to-Hip Ratio (WHR) is a measurement that assesses fat distribution in the body and helps determine health risks associated with obesity. Unlike BMI, which measures overall weight, WHR specifically focuses on where fat is stored—an important factor in identifying risks of heart disease, diabetes, and metabolic disorders.
✔ WHR is more accurate than BMI in detecting unhealthy fat distribution.
✔ A higher WHR means a higher risk of serious health conditions.
✔ Helps track fat loss progress better than BMI alone.
✔ Measure your waist circumference – Wrap a tape measure around your waist just above your belly button.
✔ Measure your hip circumference – Wrap the tape around the widest part of your hips and buttocks.
WHR = Waist Measurement ÷ Hip Measurement
| WHR Range | Health Risk (Men) | Health Risk (Women) |
|---|---|---|
| < 0.90 | Low Risk | Low Risk |
| 0.90 – 0.99 | Moderate Risk | Moderate Risk |
| ≥ 1.00 | High Risk | High Risk |
✔ WHR above 1.0 indicates high visceral fat, increasing the risk of heart disease, stroke, and diabetes.
✔ A lower WHR suggests fat is distributed more evenly, reducing health risks.
✔ BMI does not measure fat distribution—it only considers weight vs. height.
✔ Athletes may have a high BMI but low body fat.
✔ People with normal BMI can still have high abdominal fat, increasing their health risks.
✔ Measures central obesity, which is a stronger predictor of heart disease than BMI.
✔ Better for assessing metabolic syndrome risks (diabetes, high cholesterol).
✔ Helps track fat loss progress more effectively.
✔ Excess fat around the waist increases cholesterol levels.
✔ High WHR is linked to higher blood pressure and arterial blockages.
✔ Visceral fat (belly fat) produces hormones that increase insulin resistance.
✔ High WHR individuals are more likely to develop diabetes than those with lower WHR.
✔ Metabolic syndrome is a combination of obesity, high blood sugar, high cholesterol, and high blood pressure.
✔ People with high WHR are 2x more likely to develop metabolic disorders.
✔ Reduce processed foods and sugar intake.
✔ Eat high-fibre foods like vegetables, whole grains, and legumes.
✔ Increase protein intake to reduce appetite and maintain muscle.
NHS Meal Plans for Weight Loss
✔ Cardio workouts: Running, cycling, swimming for fat burning.
✔ Core-strengthening exercises: Planks, leg raises, and Russian twists.
✔ Strength training: Helps tone the waist and reduce visceral fat.
✔ Get 7-9 hours of quality sleep to prevent weight gain.
✔ Reduce stress, as high cortisol levels increase belly fat.
✔ Stay active throughout the day, avoiding prolonged sitting.
✔ WHR below 0.90 for men and 0.85 for women is considered healthy.
✔ WHR measures fat distribution, while BMI only measures weight vs height.
✔ Yes, WHR helps track fat loss, especially around the waist.
✔ Find out if your fat distribution increases health risks.
✔ Get personalised advice on improving your WHR.
