{"id":5512,"date":"2023-03-30T11:12:42","date_gmt":"2023-03-30T10:12:42","guid":{"rendered":"https:\/\/121dietitian.com\/?p=5512"},"modified":"2024-04-27T12:29:00","modified_gmt":"2024-04-27T11:29:00","slug":"waist-hip-ratio-measurement-are-you-familiar-with-this","status":"publish","type":"post","link":"https:\/\/121dietitian.com\/?p=5512","title":{"rendered":"Waist Hip Ratio Measurement are you familiar with this?"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>Waist Hip Ratio. I released a recent <a href=\"https:\/\/121dietitian.com\/check-your-bmi\/\">blog<\/a> highlighting the positives and negatives of the BMI calculation and wanted to follow up on this with another measurement that you may find useful.<\/p>\n\n\n\n<p>Just to recap, BMI (Body Mass Index) is a well-known measurement that checks weight against height to select a number that you then can plot in a range for health. You can check yours here on our<a href=\"https:\/\/121dietitian.com\/bmi-calculator\/\"> BMI calculator<\/a>.&nbsp;<\/p>\n\n\n\n<p>This unfortunately in some circumstances can be misleading, and my <a href=\"https:\/\/121dietitian.com\/check-your-bmi\/\">BMI blog<\/a> covers this in more detail.<\/p>\n\n\n\n<p>One example is if you have a high muscle mass, you may see your BMI number to be \u2018overweight\u2019..<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-to-use-instead-of-bmi\"><strong>What to use instead of BMI?<\/strong><\/h2>\n\n\n\n<p>The measurement that is now recommended as standard by the British Diabetes Association is the <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"h-waist-hip-ratio\">Waist : Hip Ratio<\/h2>\n\n\n\n<p>This is a simple and quick-to-do measurement that just requires a tape measure. The tape measure below is designed to assist you to be more accurate as it holds the tape in place as required so you can record your numbers..&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n<div data-block-name=\"woocommerce\/handpicked-products\" data-columns=\"1\" data-products=\"[4113]\" class=\"wc-block-grid wp-block-handpicked-products wp-block-woocommerce-handpicked-products wc-block-handpicked-products has-1-columns has-multiple-rows\"><ul class=\"wc-block-grid__products\"><li class=\"wc-block-grid__product\">\n\t\t\t\t<a href=\"https:\/\/121dietitian.com\/?product=body-tape-measure-for-body-measuring-body-fat-measurement-tool-for-weight-loss-60-inch-150-cm-black\" class=\"wc-block-grid__product-link\">\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"wc-block-grid__product-image\"><img decoding=\"async\" width=\"206\" height=\"206\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41qGKMdV36L._SS275_.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wp-post-image\" alt=\"Body Tape Measure\" \/><\/div>\n\t\t\t\t\t<div class=\"wc-block-grid__product-title\">Body Tape Measure for Body Measuring Body Fat Measurement Tool for Weight Loss 60 Inch 150 CM (Black)<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<div class=\"wc-block-grid__product-price price\"><span class=\"woocommerce-Price-amount amount\"><span class=\"woocommerce-Price-currencySymbol\">&pound;<\/span>5.49<\/span><\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"wp-block-button wc-block-grid__product-add-to-cart\"><a href=\"\/\/www.amazon.co.uk\/dp\/B07CN3PT69\/?tag=121dietitia0f-21\" aria-label=\"Buy &ldquo;Body Tape Measure for Body Measuring Body Fat Measurement Tool for Weight Loss 60 Inch 150 CM (Black)&rdquo;\" data-quantity=\"1\" data-product_id=\"4113\" data-product_sku=\"\" data-price=\"5.49\" rel=\"nofollow\" class=\"wp-block-button__link  add_to_cart_button\">Buy product<\/a><\/div>\n\t\t\t<\/li><\/ul><\/div>\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-take-your-own-waist-hip-ratio\">How to take your own Waist-Hip Ratio<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>Start with the tape around your tummy, this should be the smallest part of the waist. Record this number.<\/p>\n\n\n\n<p>Next, drop the tape down around the hips, you need to measure the widest point across your bottom. Take down this number.<\/p>\n\n\n\n<p>Next, you need to divide the waist measurement by the hip measurement this will give you another number called the ratio. You use this number to check against the guidelines below.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"425\" src=\"https:\/\/121dietitian.com\/wp-content\/uploads\/2020\/08\/tape-403593_640.jpg\" alt=\"Waist:Hip Ratio\" class=\"wp-image-2790\" style=\"width:539px;height:358px\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-waist-hip-ratio-guidelines\">Waist Hip Ratio Guidelines<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>The following are the recommended parameters:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Men Waist Hip Ratio under 0.95<\/strong><\/li>\n\n\n\n<li><strong>Women Waist Hip Ratio under 0.8<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-does-the-waist-hip-ratio-number-show\">What does the Waist Hip Ratio number show?<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>In simple terms the nearer this ratio you have recorded is to 1, the more likely you are to be insulin resistant and at risk of developing Type-2-Diabetes.<\/p>\n\n\n\n<p> If you have a high waist-hip ratio you may notice you have more of an \u2018apple\u2019 body shape. This body shape means you are carrying excess abdominal fat. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-why-does-this-matter\">Why does this matter? <\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>Health risks rise significantly with increased abdominal fat as many of our vital organs like your liver and pancreas are located here, if these organs are restricted by excess fat they are put under extra pressure. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-can-you-do-to-lower-your-waist-hip-ratio\">What can you do to lower your Waist Hip Ratio?<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>Thankfully you can assist your waist-hip ratio by taking action in several ways.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Diet is the cornerstone to lowering your insulin levels. Foods that are processed and refined especially carbohydrates such as sugar, cakes, biscuits, white rice, pasta and white potatoes will all raise insulin levels in various amounts so you may be taxing your body unnecessarily.<\/li>\n\n\n\n<li>Eating good quality proteins, vegetables and healthy high-fibre carbs will help.<\/li>\n\n\n\n<li>Exercise is also important as a part of this process, getting regular cardio and some resistance with weight really can work wonders without being painful or a chore.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"716\" height=\"217\" src=\"https:\/\/121dietitian.com\/wp-content\/uploads\/2011\/10\/Weight-loss.jpg\" alt=\"Weight loss\" class=\"wp-image-1591\" style=\"width:476px;height:144px\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-to-do-next-about-your-waist-hip-ratio-or-anything-else\">What to do next about your Waist Hip Ratio or anything else..<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left\">If you are unsure of how to increase or decrease your weight, change your eating habits or need help optimising the foods you eat and are not sure what programme to select please do&nbsp;contact us.&nbsp;We would love to help you or your family and friends with any nutrition-related queries big or small.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-vivid-cyan-blue-background-color has-background wp-element-button\" href=\"https:\/\/121dietitian.com\/contact-us\/\">Contact Us<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-left\">If you want to book your programme TODAY we would love to help you.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left\">You can book a&nbsp;<strong>121 Dietitian Programme<\/strong>&nbsp;today by clicking on the link below<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-vivid-cyan-blue-background-color has-background wp-element-button\" href=\"https:\/\/my.practicebetter.io\/#\/600081aa2a9c241d748eec95\/bookings\" target=\"_blank\" rel=\"noopener\">Book Now<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left\">If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels.  Do visit our&nbsp;YouTube Channel&nbsp;for more on keeping your health optimal.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-vivid-cyan-blue-background-color has-background wp-element-button\" href=\"https:\/\/www.youtube.com\/channel\/UCz8DOeq94lq58QilBurCOsA\" target=\"_blank\" rel=\"noopener\">Gillian Killiner YouTube Channel<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left\">If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-vivid-cyan-blue-background-color has-background wp-element-button\" href=\"https:\/\/121dietitian.com\/about-121-dietitian\/gillians-story-hashimotos-hypothyroidism\/\">About Gillian<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left\">Before you go please check out our 121 Dietitian Shop created specifically for optimising your health.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button aligncenter\"><a class=\"wp-block-button__link has-vivid-cyan-blue-background-color has-background wp-element-button\" href=\"https:\/\/www.121dietitian.com\/shop\/\">121 Dietitian Shop<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n\n\n\n<p>Gillian x<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Waist Hip Ratio. I released a recent blog highlighting the positives and negatives of the BMI calculation and wanted to follow up on this with another measurement that you may find useful. Just to recap, BMI (Body Mass Index) is a well-known measurement that checks weight against height to select a number that you then can plot in a range for health. You can check yours here on our BMI calculator.&nbsp; This unfortunately in some circumstances can be misleading, and my BMI blog covers this in more detail. One example is if you have a high muscle mass, you may see your BMI number to be \u2018overweight\u2019.. What to use instead of BMI? The measurement that is now recommended as standard by the British Diabetes Association is the Waist : Hip Ratio This is a simple and quick-to-do measurement that just requires a tape measure. The tape measure below is designed to assist you to be more accurate as it holds the tape in place as required so you can record your numbers..&nbsp; How to take your own Waist-Hip Ratio Start with the tape around your tummy, this should be the smallest part of the waist. Record this number. Next, drop the tape down around the hips, you need to measure the widest point across your bottom. Take down this number. Next, you need to divide the waist measurement by the hip measurement this will give you another number called the ratio. You use this number to check against the guidelines below. Waist Hip Ratio Guidelines The following are the recommended parameters: What does the Waist Hip Ratio number show? In simple terms the nearer this ratio you have recorded is to 1, the more likely you are to be insulin resistant and at risk of developing Type-2-Diabetes. If you have a high waist-hip ratio you may notice you have more of an \u2018apple\u2019 body shape. This body shape means you are carrying excess abdominal fat. Why does this matter? Health risks rise significantly with increased abdominal fat as many of our vital organs like your liver and pancreas are located here, if these organs are restricted by excess fat they are put under extra pressure. What can you do to lower your Waist Hip Ratio? Thankfully you can assist your waist-hip ratio by taking action in several ways. What to do next about your Waist Hip Ratio or anything else.. If you are unsure of how to increase or decrease your weight, change your eating habits or need help optimising the foods you eat and are not sure what programme to select please do&nbsp;contact us.&nbsp;We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a&nbsp;121 Dietitian Programme&nbsp;today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our&nbsp;YouTube Channel&nbsp;for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x<\/p>\n","protected":false},"author":4,"featured_media":1493,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5],"tags":[264,95,116,1678,239,74,622,149,1679,1455,1675,24],"class_list":["post-5512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-bmi","tag-diabetes","tag-dietitian-belfast","tag-fat","tag-fibre","tag-healthy-eating","tag-nutritionist","tag-private-dietitian-northern-ireland","tag-tape-measure","tag-vegetables","tag-waisthip-ratio","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.7 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Waist Hip Ratio Measurement are you familiar with this? | 121 Dietitian<\/title>\n<meta name=\"description\" content=\"Find out why waist-hip ratio is a more accurate measure of health than BMI. Learn how to easily measure and interpret your waist-hip ratio.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/121dietitian.com\/?p=5512\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Waist Hip Ratio: A Better Measure of Health\" \/>\n<meta property=\"og:description\" content=\"Learn about the Waist Hip Ratio and how it can provide a more accurate measurement of your health and fitness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/121dietitian.com\/?p=5512\" \/>\n<meta property=\"og:site_name\" content=\"121 Dietitian\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/121dietitian\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-30T10:12:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-27T11:29:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/121dietitian.com\/wp-content\/uploads\/2011\/10\/Did-you-know.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1670\" \/>\n\t<meta property=\"og:image:height\" content=\"1770\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"121dietitian\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Understanding Waist Hip Ratio and Its Importance\" \/>\n<meta name=\"twitter:description\" content=\"Discover the Waist Hip Ratio measurement as an alternative to BMI for assessing health. 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