Calculate your waist-to-hip ratio (WHR) and body shape. Understand your cardiovascular and metabolic health risk according to WHO guidelines.
| Risk Level | Men | Women |
|---|---|---|
| Low Risk | Below 0.90 | Below 0.80 |
| Moderate Risk | 0.90–0.99 | 0.80–0.85 |
| High Risk | 1.00+ | 0.86+ |
WHR is a better predictor of cardiovascular disease risk than BMI because it identifies where body fat is stored. Central obesity (fat stored around the abdomen — "apple shape") is associated with higher risk of heart disease, type 2 diabetes, and metabolic syndrome.
Peripheral fat (stored around the hips and thighs — "pear shape") is less metabolically active and carries lower cardiovascular risk. The World Health Organization uses WHR as a standard risk assessment tool.
Reduce abdominal fat: Cardio exercise (especially HIIT) is most effective at reducing visceral (belly) fat. Even 30 minutes of brisk walking daily makes a difference.
Diet: A diet low in refined carbohydrates, added sugars, and alcohol specifically reduces belly fat. Focus on whole foods, fiber, and adequate protein.
Stress management: High cortisol (stress hormone) promotes abdominal fat storage. Adequate sleep and stress reduction techniques help.