Comprensión del Índice Cintura-Cadera
What Is Waist-to-Hip Ratio?
The waist-to-hip ratio (WHR) is a quick measurement that compares the size of your waist to your hips. It is calculated by dividing your waist circumference by your hip circumference. Research has shown that WHR is a strong indicator of body fat distribution and is associated with the risk of developing cardiovascular disease, type 2 diabetes, and other metabolic conditions.
Android vs Gynoid Fat Distribution
Body fat is stored in two main patterns. Android (apple-shaped) distribution involves carrying more fat around the abdomen and visceral organs, which is more strongly linked to metabolic disease. Gynoid (pear-shaped) distribution involves carrying more fat around the hips and thighs, which carries less health risk. WHR specifically measures this distribution pattern, making it a more targeted health indicator than BMI alone.
WHO Risk Thresholds
The World Health Organization defines risk thresholds for WHR. For men: low risk below 0.90, moderate risk 0.90-0.99, and high risk at 1.0 or above. For women: low risk below 0.80, moderate risk 0.80-0.85, and high risk at 0.86 or above. These thresholds reflect the fact that women naturally carry more fat around the hips and thighs.
How to Measure Correctly
For accurate results, measure your waist at the narrowest point between your lowest rib and the top of your hip bone, typically at the level of the navel. Measure your hips at the widest part of your buttocks. Use a flexible tape measure, keep it snug but not compressed against the skin, and measure after exhaling normally. Take the average of two or three measurements for best accuracy.
WHR vs BMI vs Waist Circumference
While BMI measures overall weight relative to height, it cannot distinguish between fat and muscle mass or identify fat distribution. Waist circumference alone is a good indicator of abdominal fat. WHR combines both measurements to assess fat distribution specifically. Some studies suggest WHR may be a better predictor of cardiovascular risk than BMI, especially in older adults where BMI can be misleading due to muscle loss.