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8/12/2019 BMI and Waist-hip Ratio_ the Magic Number for Health and Beauty
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nd Waist-hip Ratio: The Magic Number for Health and Beauty
/www.focused-on-fitness.com/health/bmi-waist-hip-ratio.php[17-05-2010 17:01:56]
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BMI and Waist-hip Ratio
T h e M a g i c N u m b e r f o r H e a lt h a n d B e a u t y
From the Team Beachbody Club - Join Today and Workout to Win!
We've all heard the saying "Beauty is in the eye of the beholder." It
explains why someone might fall in love and marry a person someone
else would never even notice. And yet, there are markers of physical
attractiveness that are said to be universal, not only across cultures, but
throughout time. Turns out, one in particular is also a pretty accurate
indicator of the shape you're in. Read on to see what your waist and
hips have to do with the health of your heart.
The Current Standard: BMI
The World Health Organization (WHO) and the Centers for Disease Control (CDC) depend on
the body mass index (BMI) to define obesity and measure people's health risks, especially
from heart disease, cancer, and diabetes. It's easy to calculate BMI and convenient to use,
as it's simply a ratio of a person's height and weight. But since BMI doesn't account for the
difference between fat and fat-free mass, like muscle, a pro linebacker could have the same
BMI as someone huge and completely out of shape. The linebacker's weight might be
mostly muscle whereas the obese person's weight would be mostly fat. In the eyes of the
World Health Organization, though, the healthy linebacker would also be called "obese." And
that bothers researchers who would like more accurate measurements of health risks.
Another problem with BMI is that it doesn't take into consideration where
your fat is stored on your body. As Project: YOU creator Kathy Smith
noted in a recent article on burning fat, abdominal fat is far worse than
fat anywhere else on your body. It explains why people with identical
BMI numberspeople who are the same height and weightmay nothave the same health risks. People with apple-shaped bodies, who store
fat around their waist, are more at risk than pear-shaped people, who store fat in their hips
and booty.
The Research
In 2003, an Australian study concluded that the waist-hip ratio (WHR) is a better predictor
of death from cardiovascular disease and coronary heart disease than BMI. Researchers
noted that WHR has a more universal application and is more appropriate for ethnically
diverse populations. A couple of years later, a Canadian study confirmed these findings and
asserted that WHR is three times more accurate than BMI at predicting heart attack risk.
And this year, a London study found that WHR was a more accurate measurement of the
mortality rate in older people (over 75 years old). An older person may have a "healthy"
BMI number, maybe even the same BMI as they've always had, but because people lose
bone and muscle mass as they age, and BMI doesn't distinguish fat from bone or muscle
(only height and weight matter), the weight an older person loses in muscle and bone may
be replaced with fat. That's why WHR is a much better indicator of an older person's health
risk, as the distribution of their fat is more crucial than their height-weight ratio.
Waist-hip Ratio
The first to theorize about the significance of the waist-hip ratio was the
evolutionary psychologist Dr. Devendra Singh. He was interested in
studying the importance of female attractiveness to the propagation of
the species. That is, take away the moonlight, the mascara, and the little
black dress, and what's left to explain why men want to hook up with
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women and start families? Evidently, according to Dr. Singh, men are
biologically hard-wired to look for markers of attractiveness that coincide with health and
fertility, and one such marker is the relation between a woman's waist and hips. A ratio of
around 0.7 indicates good levels of estrogen and lower incidences of heart disease and
ovarian cancera healthy breeder, in other words. Women size up men similarly: the
magical waist-hip ratio number is around 0.9 for men, indicating fertility and good health
and less prostate and testicular cancer. The evidence bears it out. Think of our cultural icons
of feminine beauty and sex appeal: Marilyn Monroe, Sophia Loren, Salma Hayekeven the
Venus de Milo. They all have waist-hip ratios of around 0.7. Different heights, weights, and
sizes, but "beautiful" in the same way.
What is Your Waist-hip Ratio?
To figure out your WHR, all you need is a measuring tape.
Measure your waist.Women should measure their waistat the narrowest place between the bottom of their ribsand their hip bones. Men, measure your waist at yournavel. And both of you, don't pull the tape tight or suck inyour stomach. The tape should not squeeze your skin atall.
Measure your hips.Women, measure around the widest part of yourbooty, men, at the tip of your hip bones.
Calculate your waist-hip ratio.Divide your waist measurement by yourhip measurement.
For women, WHR is consideredhealthy if it's under 0.85.
For men, WHR is consideredhealthy if it's under 0.90.
What Now?
Because it's hard to measure people's waist and hips consistently, the
waist-hip ratio has not been adopted by the World Health Organization.
They still prefer the easy height-weight ratio of the body mass index, so
information pertaining to health risks and obesity continues to be
determined by BMI data. But now that you know your own WHR, and the
implications of a high number (increased risk of heart disease, diabetes,
and cancer), you can do something to change your odds.
Ramp up your cardio, as that will reduce your overall body fat, and adjust your diet so
Workout DVD Sto
Fitness Gear Sto
Supplement Sto
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you're eating in line with the guidelines we propound in Michi's Ladder and our diet guides.
Don't slack on your ab work either. Good targeted ab routines include Ab Jam (Turbo
Jam), Slim & 6-Pack (Slim in 6), Ab Ripper 100 and 200 (Power 90), Ab Ripper X
(P90X), and Kathy Smith's abs and core workouts (Project: YOU). Reduce stress any way
you can, as stress makes you crave unhealthy, fattening foods (read up on the kinds of
foods you should eat to combat stress and weight gain).
Once you've got your WHR where it should be, you'll look better, feel better, behealthier, and live longerand that is beautiful.
Sources
Schneider, H., et al. "Obesity and risk of myocardial infarction: the INTERHEART study." The
Lancet.2006; (367, 9516): 1052-1052.
Singh, D. "Adaptive significance of female physical attractiveness: Role of waist-to-hip
ratio."Journal of Personality and Social Psychology. 1993; 65: 293-307.
Welborn, Timothy A., Dhaliwal, Satvinder S., and Bennett, Stanley A. "Waist-hip ratio is the
dominant risk factor predicting cardiovascular death in Australia." The Medical Journal of
Australia. 2003; 179 (11/12): 580.
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