To find your waist-to-hip ratio, measure the waist at its narrowest point, then measure the hips at the widest point. Divide your waist measurement by your hip measurement waist _________ (at or below navel) ÷ hip_________ (where buttocks are the largest)
According to the American Heart Association, it is healthier to be pear shaped (for your mid section to be smaller than your hips) than apple-shaped (for your mid section to be bulky). Waist-to-hip ratio (WHR) looks at the relationship between the differences in the measurements of your waist and hips. Most people store their body fat in two distinct ways, often called the "apple" and "pear" shapes. These terms refer to where you carry your weight - around your middle (apple) or around your hips (pear). It is generally accepted that, for most people, carrying extra weight around their middle ("apple shape") increases health risks more than carrying extra weight around their hips or thighs ("pear shape"). Women with waist-to-hip ratios of more than 0.8 or men with waist-to-hip ratios of more than 1.0 are "apples." They are at increased health risk because of their fat distribution. Keeping the hip waist ratio below this range helps you to keep host of diseases away and also to avoid lower back pain. Overall obesity, however, is still of greater risk than body fat store locations or WHR Ratio. It is not only important to look at your healthy weight range, but also to take into account where you carry that weight. Regional patterns of fat deposit are controlled genetically and differ between, and among, men and women. Fat stores that are carried around your middle (apple shape) are believed to increase your health risk for diabetes, heart disease, and hypertension.
But, What About Waist Circumference?
According to the National Institutes of Health, a high Waist Circumference (WC) is associated with an increased risk for type 2 diabetes, dyslipidemia, hypertension and cardiovascular disease when the BMI is between 25 and 34.9. (A BMI greater than 25 is considered overweight and a BMI greater than 30 is considered obese.) Waist Circumference can be useful for those people categorized as normal or overweight in terms of BMI. (For example, an athlete with increased muscle mass may have a BMI greater than 25 - making him or her overweight on the BMI scale - but a Waist Circumference measurement would most likely indicate that he or she is, in fact, not overweight). Changes in Waist Circumference over time can indicated an increase or decrease in abdominal fat. Increased abdominal fat is associated with an increased risk of heart disease.
To determine your Waist Circumference, locate the upper hip bone and place a measuring tape around the abdomen (ensuring that the tape measure is horizontal). The tape measure should be snug but should not cause compressions on the skin.
Sources: USDA, NAS, CSTF, ACSM, NIH