Your waist circumference helps measure the amount of fat being stored in your belly. You can measure your waist circumference at home. This measurement might also be included at a biometric screening or at your doctor’s office.
To correctly measure waist circumference:
- Stand and place a tape measure around your middle, just above your hipbones.
- Make sure tape is horizontal around the waist.
- Keep the tape snug around the waist, but not compressing the skin.
- Measure your waist just after you breathe out.
Why does waist circumference matter?
Storing fat around your waistline increases your risk for conditions like Type 2 Diabetes and coronary artery disease.
What is healthy waist circumference?
The following waist circumference measurements indicate a higher risk:
Larger than 40 inches for men, and larger than 35 inches for women.
Your waist measurement is a screening tool only and cannot be used on its own to make a diagnosis. Measurements can also vary depending on your ethnicity, so be sure to talk with your doctor about your waist circumference and other risk factors.
What can I do to if my waist circumference is a risk factor?
Your doctor can help you personalize a plan to lose weight if needed. Working with a coach can help you stick to that plan and build new habits.
Here are a few general tips:
Track your progress. Write down your measurements and re-check once a month.
Use a hunger scale. Try eating before you get too hungry and stop after you’re satisfied (before you get too full).
Use the Healthy Plate Model to manage portion sizes and build balanced meals.
Choose foods lower in calories, saturated fat, trans fat, sugar, and salt.
Enjoy more foods from plants, and fewer foods from animals.
Do something active on most or all days of the week and avoid being still for too long each day.
Prioritize great sleep. Poor sleep can make it harder to lose weight and keep it off.
Keep stress in check. Rest and recover from stress before it becomes overwhelming.
