Waist Circumference
Target Values: Men <85 cm, Women <80 cm
Measurement Method: Stand upright with arms relaxed at your sides. Do not suck in your stomach. Breathe steadily. Place a tape measure horizontally around your waist at the level of the upper edge of your navel and below your rib cage. Measure the narrowest part of your waist.Waist circumference is a crucial indicator of longevity. Researchers from Harvard University, Boston Hospital, and other institutions analyzed health records and waist measurements of 44,600 women. They found that women with waist circumferences exceeding 89 cm had a 79% higher risk of premature death compared to those with waists under 71 cm.The waist and abdomen also house vital organs like the kidneys, pancreas, and liver. Excess fat in this area disrupts insulin function, increasing the risk of hypertension, dyslipidemia, fatty liver disease, and diabetes. Furthermore, the World Cancer Research Fund reported that for every additional inch in waist circumference, the risk of cancer increases eightfold.
It's important to note that even individuals within a healthy weight range face elevated heart attack risks if they carry excessive abdominal fat. Sedentary lifestyles, poor diet, and genetic factors are primary contributors to a "beer belly." China's National Health Commission guidelines clearly define waist circumference as excessive when exceeding 85 cm for men and 80 cm for women.Experts recommend that individuals with excessive waist circumference should promptly adopt lifestyle changes, including at least 30 minutes of daily exercise and engaging in moderate-intensity aerobic activities like brisk walking or jogging for at least five days per week. Additionally, they should quit smoking, limit alcohol consumption, maintain a balanced diet, reduce intake of high-fat foods, and increase consumption of fruits and vegetables.Waist-to-Hip Ratio Target Range: Men < 0.9, Women < 0.8 Measurement Method: After measuring waist circumference, measure hip circumference at the widest point. Divide waist circumference by hip circumference to obtain the ratio (Waist-to-Hip Ratio = Waist Circumference / Hip Circumference).
Experts state that the waist-to-hip ratio is a crucial indicator for assessing abdominal obesity. A study published in the New England Journal of Medicine, involving over 350,000 participants across nine European countries, found that compared to BMI, the waist-to-hip ratio more accurately measures an individual's health status. The research revealed that for every 0.1 increase in the waist-to-hip ratio, the risk of premature death increases by 34% for men and 23% for women.The American College of Sports Medicine recommends that men with a WHR ≥ 0.94 and women with a WHR ≥ 0.82 face significantly heightened risks of cardiovascular diseases (including coronary heart disease and stroke) and diabetes.Professor Xing Xiaoyan from the Endocrinology Department at China-Japan Friendship Hospital notes that a WHR above 0.9 for Chinese men and above 0.8 for women may indicate excessive visceral fat.In addition to exercise, such individuals should focus on dietary adjustments: reduce refined grains and increase whole grains, replacing some white rice and flour with legumes and coarse grains; limit fatty meats and fried foods; and switch cooking methods from frying to steaming, boiling, or stewing.