For women, a 36-inch waist is generally considered to be in the range that signals an increased health risk for issues like heart disease and type 2 diabetes, as many health organizations define the threshold for "substantially increased risk" at 35 inches (88 cm) or more, with a "high risk" at 31.5 inches (80 cm) or more. While it's close to the high-risk threshold and higher than ideal for many, it's slightly below the average U.S. woman's waist (around 38.7 inches).
In general, keep waist circumference to less than half your height. For example, for a 6-foot man (72 inches), a healthy waist size would be anything less than 36 inches. For a 5-foot-2 woman (62 inches), a healthy waist size would be anything less than 31 inches.
Medium (M): Fits waist sizes from 30-32 inches. Large (L): Fits waist sizes from 32-34 inches. Extra Large (XL): Fits waist sizes from 34-36 inches.
Men between 14-24% and women between 21-31% (varying by age) fall within normal parameters for good health. This range balances metabolic function with disease risk factors. Obese: Body fat percentages above 25% for men and 32% for women (in the 20-29 age group) are classified as obese.
30 – 35% Body Fat
At the 30 – 35%, curves in the stomach, breasts, hips, thighs and butt will be more pronounced. You will probably not see much muscle definition at this range.
Unhealthy body fat distribution
You may have a normal BMI but if you have a large waist circumference, you may have more fat in your abdomen than elsewhere. For men, an unhealthy waist circumference is greater than 40 inches. For women, an unhealthy waist circumference is greater than 35 inches.
The proven strategies to reduce waist size are eating healthy and regular physical activity. Aerobic exercise burns overall calories and helps you reduce total body fat, especially if you make changes in your diet at the same time.
Are you at risk? Male*: more than 94 cm (37 inches) is increased risk; more than 102 cm (40 inches) is substantially increased risk. Female*: more than 80 cm (31.5 inches) is increased risk; more than 88 cm (35 inches) is substantially increased risk.
Women with a waist size greater than 35 inches and men with a waist larger than 40 inches are at higher risk for heart disease and Type 2 diabetes, according to the National Heart, Lung, and Blood Institute.
A waist circumference of greater than 40 inches for men and greater than 35 inches for women is "considered elevated and indicative of increased cardiometabolic (heart disease-related) risk," said Craig Peters, DO, an HonorHealth cardiologist.
For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems. In general, though, the greater the waist measurement, the higher the health risks.
Causes of a High Waist Circumference
A larger waist circumference is often caused by intra-abdominal visceral fat. Visceral fat is fat that develops between and around internal organs. This type of fat differs from "regular" fat that sits just beneath the skin and can be pinched.
An ideal female body looks like this:
Women with a BMI of 25 to 29.9 are considered overweight. Women with a BMI of 30 or more have obesity.
“Can I lose hip fat without surgery?” Yes, targeted exercise and a healthy diet can reduce overall body fat, including hips and thighs, but spot reduction is limited. For stubborn fat deposits resistant to lifestyle changes, medical procedures like liposuction provide more definitive results.
For a healthy measurement you need to aim to be less than: 80cm (31.5in) for all women. 94cm (37in) for most men.
How quickly will you lose weight? The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost. So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.
Symptoms of non-alcoholic fatty liver disease
Body mass index (BMI)