Why Waist Size Matters

Last week I discussed Body Mass Index (BMI).  Before I get into waist size, I would like to clarify something I mentioned regarding muscle vs. fat.  I wrote, “If you are an athlete or have a high muscle to fat ratio, your BMI will be higher than someone of a similar shape and size due to muscle weighing more than fat.”  There is not a weight difference in muscle and fat, one pound is one pound of either.  To clarify my statement, if you have two people of the same size but one is significantly more muscular, the person with more muscle will weigh more.

Now, understanding waist size and why it is important.  There are two common competing ideas on measuring the waist, waist circumference and waist-to-hip ratio.  Research attempting to settle the debate of the more accurate has not successfully identified one over the other; in other words, as far as predicting health risks is concerned, both are adequate.  Waist circumference is easier to measure than waist-to-hip ratio, giving it an edge in popularity (and it is the one I will use for the remainder of this topic).  The American Heart Association defines abdominal obesity as having a waist circumference of 35 inches for women and 40 inches for men.  These numbers are somewhat higher than those recommended by the International Diabetes Federation (31.5 inches for women and 35.5 inches for men) (HSPH, 2017).  Your doctor can help you determine which recommendation is most suitable for your individual health needs.  

 

To measure your waist circumference, women should find the narrowest part of your midsection and men should measure even with your navel.  When measuring, make sure the tape measure is comfortable and not too loose or too snug.  

Now that you know the recommendations and how to obtain your measurement, you might be wondering why this information is important.  Research has identified a correlation between abdominal obesity (a waist size about the recommendation) and an increased risk of several diseases, including type 2 diabetes and cardiovascular disease (HSPH, 2017).  Therefore, health professionals use your waist circumference to determine your individual risk for developing certain diseases.  Abdominal fat surrounds many of your important internal organs; this fat is called visceral fat.  Simply put, visceral fat is a gel-like substance that wraps around organs and negatively impacts the way the body functions (Le, 2017).  

Decreasing your waist circumference is a major step towards a healthier lifestyle.  In addition to a healthy diet, try increasing your activity level (and heart rate) so you sweat for 30 to 60 minutes each day.  Speak with your health care professional before beginning any exercise program or changing your physical activity patterns. 

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County Texas A&M AgriLife Extension, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu.  For additional information, please visit https://hunt.agrilife.org/.

References:

Harvard T.H. Chan School of Public Health (HSPH). (2017). Waist Size Matters. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

Le, Trinh. (2017). The Most Dangerous Fat Is the Easiest to Lose. MyFitnessPal Blog. http://blog.myfitnesspal.com/the-most-dangerous-fat-is-the-easiest-to-lose/

Body Mass Index

Medical News Today, 2017

Do you ever leave the doctor’s office with more questions than answers?  Or maybe you are familiar with a term or measurement the doctor used but need a refresher on what exactly it means or why it is important.  Over the next few weeks we will discuss common assessments and terms that might help you at your next visit.  A few topics I will touch on include waist circumference, cholesterol types and levels, and blood sugar.  Our first discussion will look at BMI.   

Doctors use a variety of tools to make health assessments; because of its popularity, you may be familiar with body mass index or BMI.  Developed in the mid-1800s, BMI is a simple way of assessing the general health of a person with an average fitness level.  BMI was originally developed as a tool to evaluate overall populations, rather than an individual assessment, but because of its ease of use, it has become a popular tool in an initial medical evaluation.  

Mathematically, BMI is your body mass divided by your body height squared.  Since this is generally calculated in in the metric system, those of us used to pounds and inches also need to multiply the above result by 703. BMI is helpful to doctors because it categorizes patients into four categories (in the US): Underweight = <18.5, Normal weight = 18.5-24.9, Overweight = 25-29.9, and Obese = >30 (NIH, 2005).  For example, if you weight 160 and you are 5’5” you would divide 160 (weight) by 4225 (height in inches times itself, 65x65) and then multiply that by 703 which equals 26.6.  Your BMI is 26.6 and puts you in the overweight category.  

For some, BMI is known to provide a slightly skewed assessment.  If you are an athlete or have a high muscle to fat ratio, your BMI will be higher than someone of a similar shape and size due to muscle weighing more than fat.  It is always important to remember that people come in all shapes and sizes and one assessment can only give a general idea of health. 

In general, BMI is a useful tool. Even if you are not in the normal weight range, you can use the number to compare where you are to where you should be for health purposes.  If you have questions regarding your BMI, talk to your doctor.  Before beginning any exercise program or changing your physical activity patterns, you should always consult your doctor.  

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County Texas A&M AgriLife Extension, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu. 

References:

Medical News Today. (2017). http://www.medicalnewstoday.com/info/obesity/what-is-bmi.php
National Institutes of Health (NIH). (2005). National Heart, Lung, and Blood Institute. Aim for a Healthy Weight.  Publication No. 05-5213.