How To Measure Your Waist Circumference

Before I show you how you to measure your waist circumference accurately, let me explain what waist circumference is, why you must know your waist circumference and how to locate the waist line.

What is waist circumference?

We all know that accumulation of fat in the body can be dangerous. But how do you know when the fat in your body becomes risky to your overall health?―This is where body mass index (BMI) and Waist circumference come in.

Body mass index and Waist circumference are used to estimate the fat in the body in relation to disease risk.

Body mass index is used to classify individuals as obese, overweight or underweight using their weight and height.

Waist circumference is the distance round the your waist line (abdomen).

Waist circumference is used to estimate the amount of belly (abdominal) fat. 

It is used to estimate when the belly fat becomes risky. It is calculated using a measuring tape.

Why you must know your waist circumference

Belly fat is largely made up of fat cells called visceral fat. Visceral fat covers the organs (like liver, heart and kidney) in the body.

These fat cells release toxic materials that are harmful to the body. They can cause serious health problems like high blood pressure, heart disease and type 2 diabetes.

If your belly fat is not monitored, it can be dangerous, irrespective of your weight (whether you are obese or not).

However, when you measure your waist line, you can easily tell when the fat in your belly becomes risky.

In summary, high waist circumference = high belly fat = greater risk of type 2 diabetes and high blood pressure.

Furthermore, according to the International Diabetes Federation (IDF), there are specific values which a safe waist circumference should not exceed. If your waist circumference is above or equal to these values, your belly fat is risky (learn how to lose belly fat).

These values are based on ethnicity and gender. This is because ethnicity and gender play a role in body fat distribution.

The ethnic specific values for waist circumference stated by the International Diabetes Federation (IDF) are as follows:

Caucasians, Sub-Saharan Africans, Eastern Mediterranean and Middle East (Arab):

Male ≥ 94cm

Female ≥ 80cm

South Asians, Chinese, Malay and Asian-Indian population, Japanese, ethnic south and central Americans:

Male ≥ 90cm

Female ≥ 80cm

NOTE: These values are gender and ethnic group specific. They are not based on country of residence.

However, it is important to note that the official clinical value used in the US is male > 102cm and female > 88cm.

Where is your waist line?

photo credit : mckinley.illinois.edu

Waist circumference can only be taken at your waist line.

Your waist line is the fleshy part between the top of your hip and the base of your rib.

You can easily locate it by placing your hand just above one side of your hip, then bend sideways. The fleshy part that bends inwards with your hand is your waist line.

                             

How the measuring tape should be on your waist line

To measure the waist line, you need a measuring tape. The tape should be closely fitted to your skin but it shouldn’t dig into the skin.

The tape should also be parallel to the floor (not slanting).

Make sure that the tape is not sagging down at your back.

How to measure your waist circumference

You can take the measurement yourself or tell your partner to help you. Your stomach should be left bare without any clothing so as to get an accurate measurement.

 Stand upright, stay relaxed and don't suck in your stomach. Exhale. Place the zero end of the tape at the front side of your belly (waist line). Take the other end of the tape round your waist line back to the front.

 Your waist circumference is the place where the tape meets with the zero end of the tape. Record the measurement.

Repeat the measurement for a second time.

If the first and second measurements are different, take the average of the two measurements as your waist circumference.

Let’s say your first and second measurements are 87cm and 88cm respectively, your average will be: 87 + 88= 175, then divide by two: 175/2 = 87.5cm is the average.

NOTE: You can only take the average of your first and second measurements when the difference between them doesn’t exceed 1cm. if it exceeds, repeat the measurements.

Which people can use waist circumference?

Waist circumference is not for pregnant women and people with medical conditions that make the abdomen to become swollen (like liver disease).

The Waist circumference values stated above are for adult men and non-pregnant adult women. Those values are not for children.

The International Diabetes Federation (IDF) also recommends the above values for teenagers that are up to 16 years (16+).

When last did you check yours? Is yours safe? Would love to get your thoughts.