What Does BMI Say About Your Health?
Many people calculate their BMI (Body Mass Index) to determine whether they have a healthy weight. BMI can indeed give a first indication, but it doesn’t tell the full story about your health. It only takes your height and weight into account, without distinguishing between muscle mass and fat mass. A much better way to assess your health risks is by measuring your waist circumference.
Is Measuring Your Waist Circumference More Reliable?
Your waist circumference gives more insight into where fat is stored in your body. Abdominal fat (visceral fat) – the fat around your organs – increases the risk of cardiovascular disease, type 2 diabetes, and high blood pressure. This is particularly common in people with an “apple shape” (more fat around the waist) compared to the “pear shape” (more fat around the hips and thighs).
A simple tape measure test can therefore tell you more about your health than a BMI calculator. Want to try it at home?
- Stand upright with your feet slightly apart.
- Place a tape measure around your waist, directly on your skin, and exhale gently.
- Don’t pull the tape too tight.
- Measure your waist circumference between the lowest rib and the top of your hip bone – usually just above the navel.
Healthy Waist Circumference Values
- Men: <94 cm = healthy, >102 cm = increased risk
- Women: <80 cm = healthy, >88 cm = increased risk
How to Reduce and Control Abdominal Fat?
This is where the Mediterranean lifestyle comes in. A diet rich in vegetables and fruit, combined with whole grains and legumes, supports reaching and maintaining a healthy weight. Regular exercise, good sleep, and relaxation extend this diet into a balanced lifestyle. Together, these habits help you achieve and maintain a healthy weight
Conclusion: More Than Just BMI
BMI can be a starting point, but if you truly want to understand your health, also measure your waist circumference. Combine this with a nutritious diet, and you’ll give your body the best fuel to live a healthy and energetic life.
Leitzmann, M. F., Moore, S. C., Koster, A., Harris, T. B., Park, Y., Hollenbeck, A., & Schatzkin, A. (2011). Waist circumference as compared with body-mass index in predicting mortality from specific causes. PloS one, 6(4), e18582. https://doi.org/10.1371/journal.pone.0018582
Wens je Nederlandstalig voedingsadvies? Plan je afspraak bij FELIZ Nutrition: