How to Use Waist-Hip Ratio to Detect Overeating
The waist-hip ratio is just one way to tell if someone is overweight and possibly overeating. It is measured by dividing the circumference of the waist to the circumference of the hip. For women, the right waist-hip ratio is often considered a benchmark of attractiveness.
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Instructions
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Purchase a measuring tape that doesn't have any stretch in it. A tailor's tape works best, but in a pinch, you can use a small metal measuring tape.
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Measure the circumference of your waist. Wrap the measuring tape around the smallest circumference of your waist, keeping the tape all at one level. The smallest circumference usually is a spot just above your belly button.
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Measure the circumference of your hips. Keeping your measuring tape level, wrap it around your hips at the widest part of your buttocks.
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Divide your waist size by your hip size. If you do not have a calculator handy, visit the BMI Calculator (see Resources below).
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Assess your results. A healthy waist-hip ratio for men is 0.95 or less, while a healthy waist-hip for women is 0.80 or less. A higher ratio can indicate the person is overweight and therefore overeating.
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Visit a doctor if your waist-hip ratio is above the recommended standards and if you feel you are eating too much. A high waist-hip ratio may mean you are at a higher risk for diabetes, so your doctor should recommend a diet and exercise plan to reduce your risk.
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Tips & Warnings
A high waist-hip ratio often indicates you are carrying more weight around your middle. This may be a sign of insulin resistance, a condition where the body doesn't totally clear the bloodstream of fats, sugars and proteins taken in by eating. Learn more about how to stop insulin resistance at the Ultra Prevention website (see Resources below).
You also can use a body mass index calculation to see if you're overeating. This calculation, while also flawed, can tell you if you're the right weight for your height.
Don't just use waist-hip ratio to detect overeating. Women with different body shapes sometimes have a measurement showing them as overweight when they are not.
Be sure not to stretch the measuring tape tightly around your body or you will get an incorrect measurement and will not be able to detect overeating. The measuring tape should lie on top of your body without any slack.
