Your waist measurement is an indicator of the level of internal fat deposits that coat the heart, kidneys, liver, digestive organs and pancreas.  This can increase the risk of heart disease and stroke. 

How to measure your waist?

  1. Find the top of your hip bone and the bottom of your ribs. 
  2. Breathe out normally. 
  3. Place the tape measure midway between these points and wrap it around your waist. 
  4. Check your measurement.  

What does my measurement mean?

Your health is at risk if your waist size is: 

Men: Over 94cm (about 37 inches)* 

Women: Over 80cm (about 31.5 inches)* 

* These guidelines are based on World Health Organization and National Health and Medical Research Council recommendations.

A rounder waist has an increased risk:

  • for women – if greater than 80cm
  • for men – if greater than 94cm.

BMI and waist circumference are just two measures of weight and should be considered alongside other measures of your health, such as cholesterol, blood pressure and blood glucose. For instance, a woman with a BMI of 27 might be just overweight, but healthy according to measures of blood pressure, cholesterol and blood glucose. Consult your Doctor for support and further infomation.

Who the measurements apply to?

Waist circumference is less accurate in some situations, including pregnancy, medical conditions where there is distension of the abdomen, and for certain groups such as Aboriginal and Torres Strait Islander peoples, South Asian, Chinese and Japanese adults. Waist measurements should only be used for adults to check their risk of developing a chronic disease. 

Check your BMI next!

How to Set up a weight loss plan

If you and your doctor or dietitian agree that you need to lose weight, plan how to do it together. They can help you make realistic decisions about what you can achieve and the lifestyle changes you can make. 

Steps to making a weight loss plan:

  1. Set realistic goals for weight loss or lifestyle. 
  2. Start eating more fresh foods and less highly processed ‘junk’ foods. 
  3. Step out. Find new ways to increase the number of steps you take. 
  4. Get active in ways you enjoy on most days of the week. 
  5. Try to sit less and break up long periods of sitting with a short walk. 
  6. Stay positive! Weight loss isn’t easy, try to get your family and friends involved so you can motivate each other. 

Maintaining a healthy weight is important for your heart health and wellbeing. 

Get the support of a health professional to make a sustainable, long-term weight loss and maintenance plan.


Reference: Information is obtained by third parties including the Heart Foundation Australia. 

Disclaimer: The information contained in this publication is provided for general information purposes only and should not be relied on as a substitute for professional medical or other professional health advice.