Tanya Dutt

Why Your Waistline Tells More About Your Body Composition Than BMI- Ways To Trim Down Fat

Why Your Waistline Tells More About Your Body Composition Than Your BMI

BMI has been the benchmark in evaluating health and fitness for many years. The formula is quite simple: weight in kilograms divided by the square of height in meters. This would easily tell if one is underweight, within the healthy weight range, overweight, or obese. But with new research findings, scientists are now questioning its accuracy and usefulness as a total measure of <span>body composition</span>.

The report, published in The Lancet Diabetes &amp; Endocrinology, has sparked a global conversation on rethinking BMI. Supported by more than 50 international medical experts, the report suggests classifying <span>obesity</span> into "clinical" and "pre-clinical" types for better diagnosis and treatment. The shift underscores a growing consensus: BMI alone may not tell the full story of your health.

While BMI is simple to calculate and universally accessible, it is far from perfect. It does not consider muscle mass, bone density, or fat distribution, leading to misleading conclusions in some cases. For example, athletes with a high muscle mass may be considered overweight, whereas individuals with normal BMI might carry unhealthy amounts of visceral fat.

A landmark study in JAMA Network Open studied more than 155,000 postmenopausal women and found that women with a normal BMI but a waist size over 35 inches were more likely to die from heart disease or cancer compared with their counterparts whose waists are smaller. That makes a great case for how BMI can be insufficient and fat distribution must be factored into account.

Not all body fat is equal. Subcutaneous fat, which lies just beneath the skin, is relatively harmless. The real health danger lies in visceral fat—fat that surrounds internal organs. Unlike subcutaneous fat, visceral fat is metabolically active, releasing stress hormones like cortisol and inflammatory substances that raise blood pressure, blood sugar, and cholesterol levels. These effects significantly increase the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

<h2>BMI Isn't Always the Best Measure of Body Composition — Here's What to Use Instead</h2>

Since BMI is not the most reliable measure, scientists and doctors have sought other means to measure body composition more accurately. 

A simple tape measure can provide valuable insight into your health. Measure your waist at the level of your belly button, ensuring the tape is parallel to the ground. For women, a waist measurement under 35 inches is considered healthy, while for men, the goal is under 40 inches. 

<h4>2. <span rel="noindex">Waist-to-Hip Ratio</span></h4>

This is the ratio of your waist circumference to that of your hips. To calculate it, divide your waist measurement by your hip measurement. According to the National Center for Biotechnology Information, a ratio under 0.8 for women and 0.9 for men is considered healthy.

<h4>3. <span rel="noindex">Body Roundness Index</span> (BRI)</h4>

A newer method that seems to be receiving more attention involves the Body Roundness Index or BRI: height, weight, and girth are placed together to represent a more advanced view of what body composition says. Research presented in JAMA Network Open offers evidence that this BRI predicts mortality risk greater than BMI in some cases- a promising weapon for public health.

Also Read: <a href="https://www.healthandme.com/health-wellness/using-bmi-to-classify-people-as-obese-is-flawed-say-experts-article-151122344" data-type="tilCustomLink" target="_blank">Using BMI To Classify People As Obese Is Flawed Say Experts</a>

The good news is that visceral fat responds well to lifestyle changes. Here are three evidence-based strategies: 

Adopting an eating window of 12 hours—such as from 7 a.m. to 7 p.m.—can significantly reduce visceral fat, according to a study published in Nutrition Research Reviews. This approach not only helps control caloric intake but also reduces late-night snacking, a known risk factor for abdominal obesity.

Excessive alcohol consumption is associated with increased belly fat. A 2017 study published in Public Health Nutrition revealed that alcohol increases the levels of insulin and encourages the storage of fat in the abdominal area. Limiting alcohol to occasional indulgence helps avoid weight gain in this region. 

<h4>High-Intensity Interval Training (HIIT)</h4>

HIIT involves repeated episodes of high-intensity exercise separated by periods of rest. A review in *Sports Medicine* concluded that HIIT is very effective in reducing visceral and total body fat. It can be noted that adding just 20 minutes of HIIT two times a week can make all the difference.

The reliance on BMI as a sole indicator of health is increasingly being challenged. While it remains a convenient screening tool, its limitations necessitate a broader approach that considers factors like fat distribution, waist circumference, and new metrics such as BRI.

In the simplest of words, health is multi-dimensional, and shifting perspectives from considering weight solely to broader measures of body composition will get people a much clearer understanding of where their health risks are so that they can take the action required for a better quality of life. Through adjustment to diet, exercise, or perhaps through innovative metrics like BRI, health is well within reach of the individual.

This dynamic conversation raises the point about personalized health screenings, which helps everyone get more relevant tools fitting their unique lives and circumstances. As body composition research is enhanced, so do the futures look brighter and brighter for the times of measurement when it comes to health.

<a href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00316-4/abstract" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Definition and diagnostic criteria of clinical obesity.</a>  The Lancet Diabetes &amp; Endocrinology.

<a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2738622" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Association of Normal-Weight Central Obesity With All-Cause and Cause-Specific Mortality Among Postmenopausal Women.</a> JAMA Netw Open. 2019

<a href="https://www.ncbi.nlm.nih.gov/mesh?Db=mesh&amp;Cmd=DetailsSearch&amp;Term=%22waist-hip+ratio%22%5BMeSH+Terms%5D+OR+Waist-to-hip+ratio%5BText+Word%5D" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Waist-Hip Ratio</a>. NIH.

<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4078443/" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Physiological responses to food intake throughout the day.</a> Nutr Res Rev. 2014

<a href="https://pubmed.ncbi.nlm.nih.gov/28641594/" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Association between abdominal obesity and alcohol drinking pattern in normal-weight, middle-aged adults.</a> Public Health Nutr. 2017

Health Conditions A-Z

health

obesity

what does bmi stand for

bmi vs obesity

body mass index alternatives

belly fat health risks

waist-to-hip ratio

body roundness index

visceral fat reduction

Body composition

Weight loss

Japan Made World's First Toilet Paper From Used Diapers, Is It Safe?

Soda May Be The Leading Cause Of Bad Health In The World!

Fitness

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

10 White Foods to Avoid for Better Weight Loss Results

10 Delicious Mediterranean Diet Dinners: Low-Carb and High-Protein Options

Healthy and Protein-Packed Late-Night Snacks to Satisfy Your Cravings

10 Negative Habits That Drain Your Mind’s Power

10 Brain-Boosting Activities to Sharpen Your Mind

10 Protein-Rich Breakfast Dishes To Try

10 Signs Your Heart Is Healthy

10 Foods To Improve Your Brain Health

10 Foods That Boost Your Metabolism

10 Exercise To Improve Grip Strength

10 Staple Foods To Make Eating Healthy Easier

10 Foods You Should Eat If You Are Weight-Training

10 Basics Rules Of Weight Training

10 Ways To Deal With Winter Dry Skin

Workout Week: 10 Back Exercises To Do At Gym

10 Healthy Chicken Recipes For Winter

10 Morning Habits That Can Make You Sick

10 Superfood To Help You Build Immunity

10 Cardio Exercises To Lose Belly Fat

10 Benefits Of Morning Runs

10 Intermittent Fasting Mistakes People Make

10 Toxic Morning Habits To Quit

10 Natural Ways To You Deal With Winter Dryness

10 Reasons Why Pickles Are Good For Winters

10 Healthy Custard Apple Recipes

10 Fun Activities To Build Your Kid’s Strength

10 Benefits Of Fenugreek Leaves

10 Exercises To Target Your Glutes

BMI has been the benchmark in evaluating health and fitness for many years. The formula is quite simple: weight in kilograms divided by the square of height in meters. This would easily tell if one is underweight, within the healthy weight range, overweight, or obese. But with new research findings, scientists are now questioning its accuracy and usefulness as a total measure of body composition.The report, published in The Lancet Diabetes & Endocrinology, has sparked a global conversation on rethinking BMI. Supported by more than 50 international medical experts, the report suggests classifying obesity into "clinical" and "pre-clinical" types for better diagnosis and treatment. The shift underscores a growing consensus: BMI alone may not tell the full story of your health.While BMI is simple to calculate and universally accessible, it is far from perfect. It does not consider muscle mass, bone density, or fat distribution, leading to misleading conclusions in some cases. For example, athletes with a high muscle mass may be considered overweight, whereas individuals with normal BMI might carry unhealthy amounts of visceral fat.A landmark study in JAMA Network Open studied more than 155,000 postmenopausal women and found that women with a normal BMI but a waist size over 35 inches were more likely to die from heart disease or cancer compared with their counterparts whose waists are smaller. That makes a great case for how BMI can be insufficient and fat distribution must be factored into account.Not all body fat is equal. Subcutaneous fat, which lies just beneath the skin, is relatively harmless. The real health danger lies in visceral fat—fat that surrounds internal organs. Unlike subcutaneous fat, visceral fat is metabolically active, releasing stress hormones like cortisol and inflammatory substances that raise blood pressure, blood sugar, and cholesterol levels. These effects significantly increase the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.BMI Isn't Always the Best Measure of Body Composition — Here's What to Use InsteadSince BMI is not the most reliable measure, scientists and doctors have sought other means to measure body composition more accurately. 1. Waist CircumferenceA simple tape measure can provide valuable insight into your health. Measure your waist at the level of your belly button, ensuring the tape is parallel to the ground. For women, a waist measurement under 35 inches is considered healthy, while for men, the goal is under 40 inches. 2. Waist-to-Hip RatioThis is the ratio of your waist circumference to that of your hips. To calculate it, divide your waist measurement by your hip measurement. According to the National Center for Biotechnology Information, a ratio under 0.8 for women and 0.9 for men is considered healthy.3. Body Roundness Index (BRI)A newer method that seems to be receiving more attention involves the Body Roundness Index or BRI: height, weight, and girth are placed together to represent a more advanced view of what body composition says. Research presented in JAMA Network Open offers evidence that this BRI predicts mortality risk greater than BMI in some cases- a promising weapon for public health.Also Read: Using BMI To Classify People As Obese Is Flawed Say Experts Ways To Cut Off Unhealthy FatThe good news is that visceral fat responds well to lifestyle changes. Here are three evidence-based strategies: Time-Restricted EatingAdopting an eating window of 12 hours—such as from 7 a.m. to 7 p.m.—can significantly reduce visceral fat, according to a study published in Nutrition Research Reviews. This approach not only helps control caloric intake but also reduces late-night snacking, a known risk factor for abdominal obesity.Limit Alcohol IntakeExcessive alcohol consumption is associated with increased belly fat. A 2017 study published in Public Health Nutrition revealed that alcohol increases the levels of insulin and encourages the storage of fat in the abdominal area. Limiting alcohol to occasional indulgence helps avoid weight gain in this region. High-Intensity Interval Training (HIIT)HIIT involves repeated episodes of high-intensity exercise separated by periods of rest. A review in *Sports Medicine* concluded that HIIT is very effective in reducing visceral and total body fat. It can be noted that adding just 20 minutes of HIIT two times a week can make all the difference.The reliance on BMI as a sole indicator of health is increasingly being challenged. While it remains a convenient screening tool, its limitations necessitate a broader approach that considers factors like fat distribution, waist circumference, and new metrics such as BRI.In the simplest of words, health is multi-dimensional, and shifting perspectives from considering weight solely to broader measures of body composition will get people a much clearer understanding of where their health risks are so that they can take the action required for a better quality of life. Through adjustment to diet, exercise, or perhaps through innovative metrics like BRI, health is well within reach of the individual.This dynamic conversation raises the point about personalized health screenings, which helps everyone get more relevant tools fitting their unique lives and circumstances. As body composition research is enhanced, so do the futures look brighter and brighter for the times of measurement when it comes to health.Definition and diagnostic criteria of clinical obesity.  The Lancet Diabetes & Endocrinology.Association of Normal-Weight Central Obesity With All-Cause and Cause-Specific Mortality Among Postmenopausal Women. JAMA Netw Open. 2019Waist-Hip Ratio. NIH.Physiological responses to food intake throughout the day. Nutr Res Rev. 2014Association between abdominal obesity and alcohol drinking pattern in normal-weight, middle-aged adults. Public Health Nutr. 2017

why your waistline tells more about your body composition than your bmi

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.

Why Your Waistline Tells More About Your Body Composition Than BMI- Ways To Trim Down Fat

Say Goodbye To Boring Cardio And Level Up With This Easy Exercise

To Live Long, Focus On Your Fitness Than Your Weight, Finds Study

Feel Your Legs Tingling After Exercise? Here's Why It's A Cause Of Concern

Health Conditions A-Z

Japan Made World's First Toilet Paper From Used Diapers, Is It Safe?

Why Your Waistline Tells More About Your Body Composition Than BMI- Ways To Trim Down Fat

Soda May Be The Leading Cause Of Bad Health In The World!