Summary

• Waist to hip ratio is a measurement which illustrates the distribution of fat around the abdomen, buttocks and upper thighs for both health
• While optimal waist to hip ratio for women is below 0.80, for men it is below 0.95
• The best way to improve waist to hip ratio varies depending on whether protecting health, or enhancing body proportions is the core concern
• Cadogan Clinic’s team of specialist Consultant Plastic Surgeons and General Practitioners are experts in delivering bespoke treatment plans to effectively address their patients' needs

What is Waist to Hip Ratio?

Waist to hip ratio (WHR) is a measurement that shows mid-body fat distribution. As well as determining body shape and contour, waist to hip ratio is also linked to certain health indicators, including metabolic and cardiovascular concerns.

Cadogan Clinic’s team of expert Consultant Plastic Surgeons and General Practitioners are experts in all areas of body contouring and weight management, helping patients to achieve their aesthetic and health goals. Cadogan Clinic is overseen by a leadership team rated Excellent by the CQC, a significant reflection of the high standards of patient care and safety that we deliver.

Often influenced by a desirable low waist to hip ratio, an hourglass body shape is seen by many as an aesthetic ideal, characterised by a balanced bust and hips, with a narrow waist. As well as representing harmonious bodily proportions, evolutionary psychologists suggest that an hourglass body shape is a subconscious signal of youth, mature physical development and health.

It is important to remember that although an hourglass body shape is desirable for many people, body shape is influenced by many factors including bone structure, muscle build and other anatomical factors. While an hourglass shape may be appropriate for some, other individuals may find that it doesn’t create flattering body proportions.

There are several options to improve waist to hip ratio, depending on individual needs and desired outcomes. Speaking with an expert Consultant is the best way to understand what the best treatment options are for your personal requirements.

Waist to hip ratio (WHR) is a standard measurement used in health and aesthetics to determine mid-body fat distribution and describe body shape.

Why is Waist to Hip Ratio Important?

Waist to hip ratio is an important measurement for various health and aesthetic reasons:

• It is a useful indicator of overall body shape, which can influence bodily proportions and may have an impact on confidence
• Fat distribution can signal an increased risk of certain metabolic and cardiovascular health conditions

Traditionally, Body Mass Index (BMI) has been used to assess whether an individual’s weight places them at higher risk for certain health conditions. However, BMI does not account for fat distribution and placement, which is now understood to be an important factor, as increased fat around the abdomen acts as an active endocrine organ, which can increase cholesterol and blood pressure, and trigger chronic inflammation. Hip to waist ratio provides additional nuance, which BMI is not able to provide.

Although body shape may be seen as a superficial aspect of someone’s appearance, it can have a significant impact on confidence and emotional wellbeing. Regardless of overall weight, having a body shape which feels disproportionate can make it challenging to find well-fitting clothing, or cause emotional discomfort when taking part in activities such as exercise.

As well as being an important health indicator, waist to hip ratio is also a key measurement for understanding body shape and proportion, which may impact confidence.

How to Calculate Waist to Hip Ratio?

To calculate your waist to hip ratio, you need to divide the circumference of your waist by the circumference of your hips. You can use either centimetres or inches to achieve the same answer.

In order to obtain an accurate result, it is important to measure your hips and waist accurately, using a flexible tape measure. If you feel comfortable to, it may be easier to ask someone to help you to ensure the tape measure is level and in the right place.

While taking your measurements, stand up straight and breathe out naturally, without straining. Your measurements should be around:

• Waist: Your waist’s narrowest point (typically just above your navel)
• Hips: The widest part of your buttocks

If you wish to calculate your bust to waist to hip ratio, to get a better understanding of your body shape, you will also need to take your bust measurement:

• Bust: The fullest part of your chest (usually over the nipples)

Waist to Hip Ratio Calculator

Once you have taken your measurements and calculated your hip to waist ratio, you can then understand what your hip to waist ratio means.

The thresholds are slightly different between men and women:

• Low hip to waist ratio: 0.80 or below for women and 0.95 or below for men
• Moderate hip to waist ratio: 0.81-0.85 for women and 0.96-1.0 for men
• High hip to waist ratio: 0.86 and over for women and 1.1 and over for men

Having a higher hip to waist ratio is associated with an increased risk of metabolic and cardiovascular health concerns.

Generally speaking, higher hip to waist ratio is linked to an apple body shape, where fat is collected around the mid-section of the body. A lower hip to waist ratio is more likely to mean an hourglass or pear body shape, with waist definition and more fat distributed around the hips and buttocks. An ideal waist to hip ratio, especially for health should be at the lower end of the scale.

Calculating waist to hip ratio is simply dividing the circumference of your waist by the circumference of your hips, after taking accurate measurements. A lower number is associated with a decreased risk of health concerns.

What Body Shape Am I?

Waist to hip ratio can have a significant impact on overall body shape and proportions. Although waist to hip ratio only accounts for the mid-section of the body, it is relatively simple to compare this with the body’s surrounding proportions and features to identify your body’s shape.

Different body shape types have been given a wide range of names over the years. However, there are four standard shapes which are regularly referred to:

• Rectangle: Usually a slender body shape, with a straight up and down appearance between the bust and hips, minimal waist definition and even fat distribution
• Hourglass: The bust and hips are proportionate, with a narrow and defined waist, with fat mainly distributed around the breasts, hips and buttocks
• Pear: A smaller bust, wider hips and some waist definition, with fat primarily distributed around the hips and thighs, with some around the abdomen
• Apple: A broader upper body, slim hips and thighs, a lack of waist definition and fat distributed predominantly around the abdomen and mid-section

As well as considering waist and hip measurements, when determining body shape, the bust also needs to be taken into account for the bust to waist to hip ratio.

It is important to understand that body shape and overall weight are not necessarily linked; however, losing or gaining weight can alter the shape of the body.

Body shapes are a useful way to visualise fat distribution and can provide additional understanding to waist to hip ratio calculations.

How to Decrease Waist to Hip Ratio?

If you are concerned about having a high waist to hip ratio, there are several non-surgical and surgical options available to address both health and aesthetic issues.

Non-Surgical Treatments for Waist to Hip Ratio

Non-surgical options to improve waist to hip ratio are primarily aimed at reducing excess fat to improve health concerns.

Weight Loss Medication

Weight Loss Medication is an increasingly popular treatment to support weight loss and management for patients who have found their efforts with diet and exercise haven’t been successful.

Previously available as a treatment for Type II Diabetes, the additional weight loss benefits of these medications are now delivering transformative results for patients who have struggled to manage their weight long-term.

For patients considering this route, there are different Weight Loss Medications available, depending on individual needs:

• GLP-1 Receptor Agonists: The most recognisable Weight Loss Medication, these are injectable treatments which lower blood sugar levels and reduce the speed at which food moves through the stomach, resulting in a suppressed appetite
• Dual GIP/GLP-1 Agonists: These are similar to GLP-1 Agonists. They are also injectables and work by suppressing the appetite and controlling blood sugar. However, there is evidence that they are more effective for purely weight concerns
• Orlistat: An alternative Weight Loss Medication in tablet form, Orlistat prevents a proportion of the fat consumed from being absorbed

Weight Loss Medication must be prescribed by a qualified medical professional who can assess your suitability and closely monitor your progress to avoid and manage unwanted side effects.

To determine whether you are suitable for Weight Loss Medication, your doctor will consider:

• Your BMI: Weight Loss Medication is typically most beneficial to patients with a BMI over 35
• Medical history and existing medical conditions: Patients who are affected by, or at high risk of weight-related conditions may benefit from Weight Loss Medication
• Any previous weight loss methods: Weight Loss Medication is rarely the first option an individual should try, and your consultant may suggest other methods first
• Your ethnicity and family background: Certain ethnicities are at a higher risk of weight-related health conditions

Your doctor will discuss all of these factors during your consultation and, if you are a suitable candidate, will explain the best treatment plan for your concerns.

In relation to improving waist to hip ratio, Weight Loss Medication is most suited to patients whose body shape is affected by excess fat around their abdomen, which may be increasing their risk of certain health conditions. Although losing weight typically improves waist to hip ratio, it may not fully address aesthetic body contouring concerns.

Waist to Hip Ratio Surgery

For patients whose waist to hip ratio concerns are primarily linked to natural body shape, rather than overall weight and excess fat distribution, surgery is the most effective and long-term option. Depending on an individual’s exact needs and desired outcomes, there are two main options:

Liposuction

Liposuction is a targeted fat removal surgery, which extracts unwanted pockets of fat, improving bodily contours and proportions.

The versatility of Liposuction means that it can be applied in a wide range of ways to improve waist to hip ratio. In some cases, it will be used to precisely contour the waistline, improving definition. Alternatively, techniques such as 360 Liposuction provide a more comprehensive approach to contour the abdomen, waistline, hips and back.

It is important to remember that Liposuction is not a weight loss surgery, and your surgeon will ask that you maintain your ideal weight for at least 6 months before going ahead with Liposuction surgery.

Liposuction is performed under general anaesthetic, and depending on the extent of the surgery, typically takes 1-2 hours to complete.

Fat Transfer

Fat Transfer to the Body is a surgical procedure which involves redistributing fat to balance bodily proportions and alter the body’s contours.

Liposuction is used to extract fat from unwanted areas of the body, before it is purified and reinjected into areas that require increased volume.

To address waist to hip ratio, Fat Transfer is often used to recontour natural indentations in the hips, known as hip dips. Fat for this procedure can be extracted from anywhere with excess pockets of fat, however, the waist is a popular choice in order to achieve additional complementary waist contouring and definition.

Cadogan is a surgical centre of excellence for both Liposuction and Fat Transfer procedures. Our founder, Mr. Bryan Mayou first introduced Liposuction to the UK over forty years ago, and the clinic has continued to pioneer new techniques to improve patient results.

The best treatments to improve waist to hip ratio depend on the personal needs of the patient. Whereas Weight Loss Medication is an effective solution in cases where overall weight is a concern, Liposuction and Fat Transfer can address the aesthetic concerns sometimes associated with waist to hip ratio.

Frequently Asked Questions