Archive · 8 Dec 2025
Waist-to-Height Ratio Better for Metabolic Health
A nutritionist and a doctor say that measuring your waist size compared to your height is a better way to check if you're at risk for health problems like diabetes and heart disease.
They say this is especially important for people in India because they tend to store more belly fat, which can be dangerous.
You can measure this at home by dividing your waist size by your height.
If the number is 0.5 or higher, you might need to make some lifestyle changes.
These changes include eating less sugar, walking more, eating more protein, exercising, and getting good sleep.
They also say that while weight and BMI are still useful, the waist-to-height ratio is more important for long-term health.
Waist-to-height ratio is a better indicator of metabolic health than weight alone.
A ratio of 0.5 or more indicates elevated metabolic risk.
Indians tend to accumulate abdominal fat earlier and at lower body weights.
Lifestyle changes to reduce belly fat include limiting added sugars, walking 8,000 to 10,000 steps daily, adding more protein, strength training twice a week, and prioritizing good sleep.
Weight and BMI can still be tracked but are less important than the waist-to-height ratio for long-term metabolic health.
- Who
- Nutritionist Pooja Makhija and Dr. Amit Saraf, Director of Internal Medicine at Jupiter Hospital, Thane
- What
- The waist-to-height ratio is a better indicator of metabolic health than weight alone
- When
- Recently noted by Pooja Makhija in an Instagram post
- Where
- India
- Why
- To predict metabolic health risks such as diabetes, high blood pressure, and heart disease
- Waist-to-Height Ratio Formula
- Waist (cm) ÷ Height (cm)
- Elevated Metabolic Risk Indicator
- 0.5 or more
- Health Risks Linked to High Ratio
- Diabetes, High Blood Pressure, Heart Disease
- Recommended Daily Steps
- 8,000 to 10,000
- Strength Training Frequency
- Twice a Week