What your waist circumference and obesity tell you about health risk

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Did you know that the larger the circumference of your waist, the greater your chance of developing type 2 diabetes and other chronic conditions associated with obesity? Read on to learn about the connection and how to start making changes today.

What you need to know about waist circumference and obesity-related health risk

Research shows that carrying extra weight around your middle, also defined as "central adiposity," increases your chance of developing health issues. Healthy waist circumference classifications differ for men and women. Men, your risk of developing health issues increases with a waist larger than 40 inches (102 cm). Non-pregnant women, if your waist exceeds 35 inches (88 cm), then you have increased disease risk.

Health conditions related to waist circumference and obesity in the United States (and other industrialized nations):

Heart disease
Type 2 diabetes
High blood pressure
High blood cholesterol
Stroke
Liver and gallbladder disease
Cancer (esp. colon, uterus, esophagus, kidney, and postmenopausal breast cancer)
Metabolic Syndrome
Psychosocial issues (e.g. stress, depression, discrimination, isolation)
Joint problems (e.g. osteoarthritis)
Sleep apnea and respiratory problems
Abnormal menstrual periods and infertility in women

Extra weight in general as well as a large waist circumference are reasons for taking charge of your health. This table can help you evaluate your BMI (body mass index) combined with your waist circumference to determine disease risk.

How to measure waist circumference accurately

Place a measuring tape around your middle, right above your hip bones.
Ensure the tape is snug before recording a measurement.
For the most accurate measurement, measure your waist after you exhale.
Take several measurements, then take an average to increase accuracy.

Set a goal and record regular measurements in the MyNetDiary app. Just look for the ruler icon, then tap on Waist Size.

How much weight do I need to lose if I have a large waist to see health improvements?

Good news! Studies show if you are overweight, even a modest weight loss (5-10% of current weight) decreases the risk of chronic disease. In addition, a minor weight loss can help manage present chronic conditions (such as lowering blood pressure and blood sugar). Need help setting a weight-loss goal? This article can help.

Tips to lose weight, shrink your waist circumference, and lower your risk of obesity related health issues

Track food and drink to learn where your calories are coming from.
Eat regular meals, so you don't become overly hungry and make poor food choices.
Engage in regular planned physical activity. Need help building a personalized workout plan? This article can help.

Start making changes today with diet and exercise to decrease your waist circumference and see improvements in obesity-related health conditions and disease risk.