The waist-to-height ratio is a unit of measurement of the distribution of body fat and is calculated by dividing the waist circumference to the height, both measured by the same unit of measurement. For example, a female with a height of 165 cm and a waist circumference of 70 cm, will have a waist-to-height ratio of 0.42. The waist-to-height ratio is used to assess the risk of developing obesity, especially abdominal obesity and implicitly its consequences, for example cardiovascular diseases.

According to studies, the waist-to-height ratio is a much better index compared to the body mass index (BMI) assessing the risk of having heart attack or stroke.

The stress hormone (cortisol) has been associated many times with higher levels of abdominal fat and implicitly with the increase in the waist-height ratio.

Abdominal fat is often associated with visceral fat (fat around important internal organs, such as liver, pancreas, intestines) and also presents a greater blood flow and more receptors for cortisol than peripheral fat.

The higher the number of cortisol receptors, the more sensitive visceral adipose tissue is to cortisol. This increased sensitivity stimulates fat cells to increase in size.

In general, adults but also teenagers in the prebubertal period, who had deficiencies in growth hormones, can develop an increased waist-height ratio.

It has been shown that a waist-height ratio between 0.43 -0.52 for men and 0.42-0.48 for women corresponds to a good state of health and fertility.

Menopause is often associated with an increased waist-to-height ratio, regardless of whether there is weight gain or not. Estrogen deficiency associated with menopause results in the accumulation of fat deposits around the abdomen. Similarly, older men also accumulate fat around the abdomen and have an increased waist-to-height ratio as androgen hormone levels decrease.

In men, the waist-to-height ratio is not an important element in terms of attractiveness, but rather the waist-chest ratio. In women, however, the waist-to-height ratio is an important factor in terms of attractiveness.

There is a close connection between the composition of the food and the accumulation of adipose tissue around the waist. Diet rich in fruits, vegetables, low-fat dairy, whole grains and low in red meat, processed products, fast food and soft drinks and/or alcoholic beverages, helps prevent the accumulation of adipose tissue around the abdomen.

Abdominal fat can be reduced by adopting a diet and by practicing regular exercise. Men can lose weight much easier than women because they have a much higher percentage of muscles and thus burn much more calories if they practice sports. Besides healthy foods, it is also important to keep portions under control, because even in the case of a healthy diet you can consume many calories.

Most healthy adults are encouraged to practice moderate-intensity exercise, such as walking, for at least 40-60 minutes daily or intense exercise, such as running, for at least 20-40 minutes daily. In addition, exercises to tone muscle mass are also recommended, at least twice a week.

Consulting a physical therapist for drawing up an exercise program adapted to individual needs, is important because, often, the high waist-height ratio is also associated with various deficiencies, such as a poor posture.

➢ The decrease of fat deposits around the abdomen, which will subsequently influence the waist-height ratio, requires effort and a lot of patience.

➢ Losing excess abdomen fat and maintaining the results obtained for a long time is a slow and constant process.