Normal Waist Size --What Is the Ideal
Waist Size for a Woman or Man
Last Updated December1, 2011 (November 12, 2008, date published)
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By Susan Callahan,
Health Editor and Featured Columnist
What is the ideal waist size? As you might expect,
recommendations vary.
Under the guidelines of the International Diabetes Federation, a
normal waist line for a woman is 32 inches or less, and for a
man is 38 inches or less.
Many doctors are even more stringent, recommending a target
of 30 inches or less for a woman and 35 inches for a man.
What is clear from a slew of research studies, is that your waist
size matters. In fact, if you could change just one single thing
about your body that would have the greatest impact on your
health, that single change should be decreasing your waist size.
Why? Several studies have found, your waist size actually can
predict your risk for heart disease, stroke, diabetes, disability,
cancer and higher mortality. (Read more on how waist size
predicts your health risks.)
How to Measure Your Waist Size Accurately
To measure your waist, stand in front of a mirror with your feet
apart. Wrap the tape around your waist just about an inch
above your belly button. Breathe normally -- don't hold your
breath in!
How to Reduce Your Waist
The best way to reduce your waist size is first to get as close as
you can to your ideal body weight. In addition to that, research
studies have found that certain foods can help you to reduce fat
around your abdomen, particularly foods high in omega-3 fatty
acids such as halibut and salmon. For your quick reference, we
have assembled a complete list of foods that shrink your waist.
After you take a look at what your normal waist size should be
on the charts below, read how your waist size predicts your risk
for developing heart disease, diabetes and stroke.
Normal Waist Size for a Woman
Here is a chart of the range of waist sizes that are considered
healthy for a woman of different heights. The column titled
Waist-to-Height Ratio is a way to tell if you are considered
overweight or at an unhealthy waist line.
Ideal Waist Size for Women of Different Heights (Chart for
Men Below)
How does your Waist-to-Height Ratio compare with others?
Here are some ratios for you to use as a comparison: (Article
Continues Below)
Subjects Waist-to-Height
Ratio
Duchess of Cambridge
(the former Kate Middleton
has a 23" waist and is 5'10") 32.8%
Marilyn Monroe (23" waist and 5'5.5") 35.1%
Angelina Jolie
(waist 24" estimate, height 5'8") 35.2%
Michael Phelps,
Olympic gold medal swimmer
(waist 32", height 6'7") 40%
President Barack Obama
(33" waist, height 6'1") 45%
Taylor Swift, country singer
(estimated 24" waist, height 5'10") 34.2%
Michael Jackson
(waist 28", height 5'9" to 5'9.5") 40.2%
World Health Organization
Cut-off for Increased Risk Females 49.2%
General Healthy Cutoff 50.0%
WHO Increased Risk Males 53.6%
WHO Substantially Increased
Risk Females 54.1%
WHO Substantially Increased
Risk Males 58.2%
Here are the Cut-Offs for Waist-to-Height Ratios to Watch,
according to the World Health Organization:
Increased Risk Substantially Increased Risk
Waist (WHtR) Waist (WHtR)
Men 37.0" (53.6%) 40.2" (58.3%)
Women 31.5" (49.2%) 34.6" (54.1%)
Normal Waist Size for a Man
Ideal Waist Size for Men of Different Heights (Women
Should Use the Chart Above. Men May Want to Bookmark
this Chart)
Average Waist Size Is Not the Same as Ideal Waist Size
What is the average waist size in the US? The charts above give
you the ideal waist sizes for men and women. But these are not
the average waist sizes. Waist sizes in the US and in the UK have
increased dramatically over the past 40 years.
In fact,Government surveys have found that the average waist
size for women has increased 23%, from 30 inches to 37
inches. The average waist size for men has increased 11.4%,
from 35 inches to 39 inches.
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