Why is waist circumference a “vital sign”?

Studies show that waist circumference is the highest predictor of visceral fat (the fat stored inside the abdominal cavity and around several vital organs).  Visceral fat increases the risk of cardiometabolic diseases such as cardiovascular disease and type 2 diabetes.  It is therefore important to measure waist circumference in addition to body mass index (BMI) for a more accurate disease risk assessment. Please note that you can have a normal BMI but still have an increased waist circumference.

How to measure?

Find your lowest rib and the top of your hip bone.  Place your measuring tape in the middle of this space; it will roughly be at the level of your belly button.  Measure around your waist after you’ve exhaled and without holding your breath.

Compare your measurement to the following guidelines:

MEN:

<94cm is low risk

94-102cm is high risk

>102cm is very high risk

WOMEN:

<80cm is low risk

80-88cm is high risk

>88cm is very high risk

Therapeutic lifestyle interventions can reduce visceral fat and therefore lower your risk of chronic disease.  These include the following:

• Eat a diet rich in whole, plant foods such as vegetables, fruit, whole grains, legumes, nuts, seeds, herbs and spices.
• Limit processed foods with added sugar and trans fats.
• Eat mindfully (more on this in the future) and practice portion control.
• Get up and move more – all physical activity counts and the more, the better!
• Guard your sleep…quantity and quality matter!
• Manage and reduce your stress.

Please note: Research shows that lifestyle-induced reductions in waist circumference are associated with improvements in cardiometabolic risk factors with or without corresponding weight loss.