About Waist-to-Hip Ratio
Waist-to-Hip Ratio (WHR) is a measurement that compares the size of your waist to your hips. It is a specific indicator of fat distribution. People who carry weight around their middle ('apple shape') are at significantly higher risk for lifestyle diseases than those who carry it on their hips ('pear shape').
Scientific Basis
Central obesity (visceral fat) is metabolically active tissue. It releases fatty acids and inflammatory cytokines directly into the liver via the portal vein. WHR captures this risk better than BMI, which treats all mass equally.
Health Implications
A high WHR (>0.90 Men, >0.85 Women) is strongly linked to:
- Insulin Resistance & Type 2 Diabetes
- Cardiovascular Disease
- Hypertension
Even individuals with a 'Normal' BMI but high WHR are at elevated risk.
Actionable Tips
Cut Sugar: Fructose specifically drives liver fat and visceral adiposity.
Manage Stress: Cortisol directs fat storage to the abdomen.
High Intensity Intervals: HIIT training has shown efficacy in mobilizing visceral fat.
Limitations
May be less accurate for pregnant women, children, or people with distinct hip bone structures. Ensure measurements are taken at the correct anatomic landmarks.