How to properly measure your waist circumference

Why measure the waist circumference?

An increased waist circumference poses an increased health risk. The reason for this is that fat, which accumulates in the abdomen, is metabolically active and triggers inflammatory reactions in the body by releasing signalling and messenger substances. This increases the risk of cardiovascular disease and the development of type 2 diabetes. This means that it is not the fat content that is decisive for health, but in particular, where the fat is deposited around the body. Too much abdominal fat is unhealthy. Find out now if your waist circumference is still in the green zone.

Here's how to measure it correctly

You measure your waist circumference at your waist. This means between the lowest rib or costal arch and the upper edge of the hip bone. A good orientation is provided by the navel, which is approximately at this height. It is important that the tape measure is guided as tightly as possible around the body without cutting into it. With the Almased tape measure you can easily measure your waist circumference and get a very clear indication of whether the circumference (for your gender) is within a healthy range.

• It is best to measure your waist circumference in the morning on an empty stomach.
• It helps to stand in front of the mirror to make sure you put the tape measure in the correct place.
• Apply the tape measure as described above.
• Exhale so that your abdomen is relaxed.
• You can now read your waist circumference.
• A waist circumference of less than 80 cm is recommended for women and less than 94 cm for men.
• A waist circumference of 88 cm for women and 102 cm for men puts you in the red zone and thus associated with an increased health risk.

Please Note: The waist circumference of men is usually larger than that of women, which is also reflected in the recommended limits. The reason for this is the male sex hormones, which help to store fat in the abdomen.

How to reduce your waist circumference

• Depending on your individual goal, replace one or more meals with Almased. Our type test can help you find the right path for you.
• Take action. It doesn't have to be a daily visit to the gym. Even small changes that lead to more everyday movement support the reduction of abdominal circumference.
• Drink plenty of fluids. It is important that you keep your body adequately hydrated, as insufficient hydration slows down the metabolism. Mineral-rich waters are particularly suitable here, as they also support the acid-base balance.