How to properly measure your waist circumference

Written by Josephine, M.Sc. Nutrition and Food Science

The easiest way to determine whether you have a few pounds too much on your hips or whether you can sit back and relax is to calculate your BMI. This puts the body weight in relation to the height and offers a good indication of your body mass index. However, if you want to find out how your metabolic health is doing, you should also measure the waist circumference. Here you can find out how to measure the waist circumference correctly and what your waist circumference says about your metabolic health.

Why measure the waist circumference?

An increased waist circumference poses an increased health risk. The reason for this is that fat, which accumulates in the abdomen, is metabolically active and triggers inflammatory reactions in the body by releasing signaling and messenger substances. This increases the risk of cardiovascular disease and the development of type 2 diabetes. This means that it is not the fat content that is decisive for health, but in particular, where the fat is deposited around the body. Too much abdominal fat is unhealthy. Find out now if your waist circumference is still in the green zone.

Here's how to measure it correctly

You measure your waist circumference at your waist. This means between the lowest rib or costal arch and the upper edge of the hip bone. A good orientation is provided by the navel, which is approximately at this height. It is important that the tape measure is guided as tightly as possible around the body without cutting into it. With the Almased tape measure you can easily measure your waist circumference and get a very clear indication of whether the circumference (for your gender) is within a healthy range.

It is best to measure your waist circumference in the morning on an empty stomach.
It helps to stand in front of the mirror to make sure you put the tape measure in the correct place.
Apply the tape measure as described above.
Exhale so that your abdomen is relaxed.
You can now read your waist circumference.
A waist circumference of less than 80 cm is recommended for women and less than 94 cm for men.
A waist circumference of 88 cm for women and 102 cm for men puts you in the red zone and thus associated with an increased health risk.

Please Note: The waist circumference of men is usually larger than that of women, which is also reflected in the recommended limits. The reason for this is the male sex hormones, which help to store fat in the abdomen.

Abdominal circumference in the red zone?

Don't worry. With small lifestyle changes, you can reduce your waist circumference and the risk of cardiovascular disease and type 2 diabetes. The fastest and easiest way to achieve this goal is with Almased. Decide for yourself whether you want to achieve your goal with the help of one of our scientifically researched plans, or whether you are only a few centimetres short of the green area and the flexible option suits you best.

How to reduce your waist circumference

Depending on your individual goal, replace one or more meals with Almased. Our type test can help you find the right path for you.
Take action. It doesn't have to be a daily visit to the gym. Even small changes that lead to more everyday movement support the reduction of abdominal circumference.
Drink plenty of fluids. It is important that you keep your body adequately hydrated, as insufficient hydration slows down the metabolism. Mineral-rich waters are particularly suitable here, as they also support the acid-base balance.

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