At some point in our lives, we've all wished to have toned, chiselled abs. Some of us have worked hard, but the journey has been challenging, we'd all agree. But apart from the aesthetic appeal, your waist size can reveal much more about your health than you can imagine. It can tell you how much fat sits around your belly—both the subcutaneous as well as visceral fat—which in turn can predict your metabolic health.
If you're already wondering how, or do not know what metabolic health or metabolic diseases are, then you've landed on the right page. In an interaction with the OnlyMyHealth team, Dr Kashish Gupta, Consultant Endocrinologist, PSRI Hospital, Delhi, sheds light on the association between your waist size and your risk of metabolic diseases.
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What Are Metabolic Diseases?
“Metabolic diseases are a group of disorders that disrupt normal metabolism, the process your body uses to convert food into energy,” explains Dr Gupta. “These conditions affect the way the body processes nutrients and regulates hormones, often leading to issues like insulin resistance, high blood sugar, abnormal cholesterol levels, and elevated blood pressure.”
Common metabolic diseases include type 2 diabetes, obesity, Non-Alcoholic Fatty Liver Disease (NAFLD), and metabolic syndrome. If left unmanaged, these diseases can lead to serious complications such as cardiovascular disease, stroke, and organ damage.
Is Your Waist Size An Indicator Of Metabolic Disease?
According to Dr Gupta, waist size is considered a significant indicator of metabolic health. “This is because an increased waist circumference often reflects the accumulation of visceral fat, the fat that surrounds internal organs such as the liver, pancreas, and intestines within the abdominal cavity.”
The doctor explains that unlike subcutaneous fat, which lies just beneath the skin, visceral fat is metabolically active and closely associated with insulin resistance, chronic inflammation, and disruption of organ function.
Studies have shown that visceral fat is more strongly linked to metabolic syndrome, type 2 diabetes, cardiovascular disease, and hypertension than subcutaneous fat or BMI alone.
A 2006 study involving over 20,000 men found that waist size can say a lot about your metabolic health. The research published in Diabetes Care suggested that men with larger waists were more likely to die from heart disease, especially if they had other risk factors like high blood pressure or cholesterol. However, it was also found that even men with a normal waist size weren’t always in the clear. If they had at least two other metabolic risk factors, their chances of dying from heart disease were still higher.
When Is Waist Measurement A Red Flag?
According to international health guidelines, a waist measurement of more than 90 cm in men and more than 80 cm in women is considered a red flag. “This level of abdominal fat is one of the key criteria for diagnosing metabolic syndrome, a cluster of conditions including high blood sugar, elevated triglycerides, low HDL cholesterol, high blood pressure, and increased waist size,” shares Dr Gupta. Meeting at least three of these criteria indicates a higher risk for heart disease and diabetes.
Also Read: Beyond BMI: The Truth About Fat, Muscle, And Your Health Risks
People With A Normal BMI Can Still Be At Risk
If you have a normal Body Mass Index (BMI) and thought you were in the clear, then think again. "This condition is sometimes referred to as “”–TOFI'—Thin Outside, Fat Inside," highlights Dr Gupta. According to him, a person can have a normal BMI but still carry excess visceral fat around the abdomen, which places them at risk for metabolic diseases. "BMI only measures total body weight relative to height and doesn’t account for fat distribution."
Therefore, even slim-looking individuals can have an unhealthy amount of belly fat and suffer from insulin resistance, high blood pressure, or fatty liver.
How To Reduce Belly Fat
A combination of factors plays a role in reducing belly fat. These include dietary changes, physical activity, and stress management.
Dr Gupta recommends eating a diet rich in whole grains, vegetables, lean protein, and healthy fats (such as nuts and olive oil) to help improve metabolism. One must cut down on refined carbohydrates, sugary drinks, and trans fats. Additionally, regular exercise, especially aerobic activities like brisk walking, swimming, or cycling, along with strength training, can significantly reduce belly fat.
Moreover, managing stress through yoga, meditation, or deep breathing techniques also helps, as chronic stress increases cortisol, a hormone that promotes fat storage around the waist.
Lastly, getting 7–8 hours of quality sleep each night supports hormonal balance and fat metabolism, Dr Gupta concludes.