How To Measure Your Waist Size
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness
MSN Health & Fitness Exclusive
Fat in your belly is linked with greater health risks than fat from other parts of your body. Measuring
the circumference of your waist, or how wide your torso is all the way around, is an easy way to
determine whether you have excess fat in your abdominal area. Heres how to do it:
Step 1. PREPARE
Use a soft tape measure to assess your waist size. Pull up or remove your shirt and lower the waistline
of your skirt, shorts or pants, if needed, so that your middle is exposed. Stand in front of a mirror, if
possible, to make sure youre positioning the tape measure correctly.
Step 2. FIND THE RIGHT SPOT
Press your fingers into your torso near the right side of your waist. Push your fingers into your skin to
find the bony pelvis. Keep pushing and moving your fingers along the edge of the hip bone until you
find the top curve of the bone. This spot is known as the iliac crest. The highest point will be located
on the side of your torso, just underneath the lower portion of your ribcage. Generally, this spot will
be at around the same level as your bellybutton, and near, or at, the narrowest part of your torso.
Step 3. WRAP THE TAPE MEASURE
Position the tape measure horizontally at this spot at the top of your hip bone. Then circle it around
your abdomen and entire torso. Make sure that the tape lies horizontal on all sides of your torso. Place
the end of the tape measure which reads 0 at the spot on the tape where the loop circles your waist
completely.
Step 4. MEASURE
Avoid sucking in your gut. Stand up straight and exhale gently as you pull the tape so that it stays
taut against your body, but make sure it is not squeezing into your skin. Look at the number at the
point where the 0 end of the tape intersects around your waist. This is your waist measurement.
A waist size of >40 inches (>102cm) for men, and a waist size of >35 inches (>88 cm) for women is
considered high-risk. A high number may indicate that you have excess fat in your abdominal area. If
your BMI is 25 or higher, this can increase your risk of certain diseases such as type 2 diabetes,
dyslipidemia (uncontrolled cholesterol), high blood pressure and cardiovascular disease.
#2: Waist circumference is measured in 4 easy steps;
First find your natural waist. This is the point between your lowest ribs and your hip
bones. Easy to identify by placing your hands on your hips.
Place the tape around the waist line.
Relax your tummy by breathing out gently and do not tuck in. adjust the tape so that it is
level around your waist line and measure.
Remove the tape and record your result.
Waist measurement should not exceed 80cms (32in) in women and 94cm (37in) for men
Another alternative of indicating levels of obesity is by looking at waist and height.
Using Home Body Fat Scales to Measure Body Fat
Body fat scales claim to measure body fat quickly and conveniently. These body fat scales
use the Bioelectrical Impedance method to measure your body fat percentage. A low-level
electrical current is passed through your body and the "impedance", or opposition to the
flow of current, is measured. The result is used in conjunction with your weight and other
factors to determine your body fat percentage. Unfortunately, your body's "impedance
level" can be altered by many factors besides body fat. For instance, the amount of water in
your body, your skin temperature and recent physical activity can all adversely affect the
results.So only by following strict rules can you hope to get an accurate measurement of
your body fat using these scales. The most important rules to observe in order to make a
more accurate calculation of your body fat are:
Don't eat or drink for 4 hours before the body fat measurement test.
Don't exercise for 12 hours before the test.
Notes:
Some studies have shown variances as high as 8 percent when using the bioelectrical
impedance method even if the rules are precisely followed.
As with skinfold calipers (see below) there are different equations used to calculate
body fat from your body density. These are usually pre-programmed into the
machine.
The best body fat scales tend to made by Tanita.
