Have you ever wondered if your weight really reflects your health?
The body mass index (BMI) has been the most widely used measurement for years, but it leaves out key information: fat distribution.
For this reason, metrics such as waist-to-hip ratio or waist-to-height ratio are gaining importance in assessing metabolic and cardiovascular risks.

In this article, you'll find clear answers to the most common questions about these measurements, how to calculate them, and which one is most reliable for your situation.

Body Mass Index (BMI) Calculator

Why weighing yourself on the scale isn't enough

Stepping on the scale is a common habit for those who want to control their weight.
However, the number shown does not always reflect the actual state of health or physical progress.

Total weight includes muscle, bone, water, and fat.
Therefore, two people with the same number on the scale can have completely different body compositions.

1. Weight does not distinguish between muscle mass and fat.
   A person who strength trains may weigh more than a sedentary person, but have less fat and better physical condition.

2. Variations in liquids alter the result.
   Factors such as water retention, menstrual cycle, or salt intake can change weight in a matter of hours, without any actual change in body fat.

3. Weight does not reflect distribution or risk.
   Accumulating fat in the abdomen is not the same as accumulating fat in the hips or legs, since visceral fat is more closely linked to cardiovascular problems.

The rise of alternative indicators to the BMI

The Body Mass Index (BMI) was the standard reference for decades.
However, its simplicity has proven insufficient for accurately assessing health.

Today, other indicators are used that allow for a more detailed analysis:

1. Body fat percentage: shows how much fat there is in relation to the total weight.
   It is more useful than BMI in differentiating between a muscular person and one with excess fat.

2. Waist circumference and waist-hip ratio: help detect the risk associated with abdominal fat, even in people with a normal BMI.

3. Body adiposity index (BAI) and other markers: They offer more accurate estimates than BMI in certain cases, especially in diverse populations.

The interest in these methods reflects the need to move from a generic number to a personalized view of health.

Objective of this comparative article

This article aims to analyze the limitations of weight and BMI as the sole assessment parameters.
It also seeks to explain the most relevant alternative indicators and how to apply them in daily life.

The idea is to offer a practical comparison that allows you to understand which tool is most useful in each context.
This way, readers can make informed decisions about monitoring their health and fitness.

BMI: Body Mass Index explained

The Body Mass Index, known as BMI, is one of the most widely used indicators for assessing weight in relation to height.
It has become a standard tool for classifying people into healthy weight ranges, overweight, or obesity.

What does BMI mean and how is it calculated?

BMI is a mathematical formula that relates weight and height.
It is calculated by dividing the weight in kilograms by the height in meters squared.

Example: a person who weighs 70 kg and is 1.70 m tall would have a BMI of 24.2.
This result is interpreted based on the ranges established by the World Health Organization.

Body Mass Index (BMI) Calculator

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Healthy range according to the WHO

The WHO defines the following intervals:

1. Under 18.5: underweight.

2. Between 18.5 and 24.9: normal or healthy weight.

3. Between 25 and 29.9: overweight.

4. Equal to or greater than 30: obesity, with subdivisions according to severity.

These values are a global reference to guide health professionals and the general population.

Most common BMI limitations

Although simple and accessible, the BMI has limitations that can lead to misinterpretations.

Differences between men and women

The male and female bodies have different compositions.
Women tend to have a higher percentage of body fat, even within the same BMI range.
This means that two people with identical results may not share the same health status.

The case of athletes and people with a lot of muscle mass

BMI does not distinguish between muscle and fat.
An athlete with high muscle mass may obtain a result that classifies him as overweight or obese, when in reality he has a low percentage of body fat.
This mistake is common among athletes, coaches, and people who do bodybuilding.

Adjusted Body Mass Index (ABMI) Calculator

Waist-to-Hip Ratio (WHR): A Different View

The Waist-Hip Ratio, known as WHR, is an indicator that measures the proportion between the waist circumference and the hip circumference.
Unlike BMI, it not only assesses weight, but also the distribution of body fat.

How to measure your waist and hips correctly

To obtain a reliable result, it is important to use a flexible tape measure and perform the measurement accurately.

1. The waist is measured at the narrowest part of the torso, usually at or just above the navel.

2. The hip is measured at the widest part, at the height of the buttocks.

3. It is recommended to take the measurement standing, relaxed and in light clothing.

ICC formula and reference ranges

The formula consists of dividing the waist circumference by the hip circumference.
The result is interpreted according to risk values.

• In men: a WHR greater than 0.90 is considered an indication of increased risk.

• In women: a WHR greater than 0.85 indicates excess abdominal fat.

These values show whether fat is concentrated in the abdominal area, which can be related to health problems.

What the ICC reveals about fat distribution

The WHR allows you to identify whether your body tends to accumulate fat in the central region, which is more concerning for your health than accumulation in other areas.

Cardiovascular risk and metabolic syndrome

Elevated CHF is directly associated with an increased risk of heart disease, hypertension, type 2 diabetes, and metabolic syndrome.
This happens because visceral fat, which surrounds the internal organs, is metabolically active and affects the functioning of the body.

Why abdominal fat is more dangerous

Fat accumulated in the abdomen releases inflammatory substances that alter insulin sensitivity and increase blood pressure.
This type of fat is more closely linked to cardiovascular and metabolic problems than fat stored in the buttocks or thighs, which tends to be less risky.

Waist-to-Height Ratio: The New Recommended Standard

The Waist-to-Height Ratio, also known as the Waist-to-Height Index, has emerged as a more accurate indicator than BMI and WHR for assessing health risks.
Its popularity has grown because it combines simplicity with strong scientific evidence supporting its use.

Step-by-step calculation method

The procedure is very simple and only requires a tape measure:

1. Measure your waist circumference at the level of your navel or at the narrowest part of your torso.

2. Measure your height in meters, standing and without shoes.

3. Divide the waist measurement by the height.

Example: if the waist measures 80 cm and the height is 1.70 m (170 cm), the result will be 0.47.

The “middle rule” (half your height)

The interpretation is clear: your waist should not exceed half your height.
If the result is greater than 0.5, it means that there is a higher risk of metabolic and cardiovascular complications.

Example: A person who is 1.80 m tall should have a waist size equal to or less than 90 cm to stay within a healthy range.

Advantages over BMI and WHR

The Waist-to-Height Ratio offers benefits that make it an increasingly recommended standard.

Simplicity of interpretation

It does not require complicated formulas or large ranges.
A single value, 0.5, serves as a universal reference for adults of different ages and backgrounds.

Scientific evidence in favor

Several international studies have shown that this indicator more accurately predicts the likelihood of developing type 2 diabetes, hypertension, and cardiovascular disease.
Furthermore, it is applicable to both Western and Asian populations, where BMI may fail to detect real risks.

Direct comparison: BMI vs Waist-Hip vs Waist-Height

Comparing these three indicators helps us better understand which one is most useful in practice and in what situations each one is recommended.

Which best predicts chronic diseases?

The Waist-Height Ratio has shown the greatest ability to anticipate problems such as diabetes, hypertension, and metabolic syndrome.
BMI can miss people with excess abdominal fat but normal weight, while WHR improves detection, although it is still less accurate than WAH.

Accuracy in different population groups

BMI tends to be less reliable in athletes, older adults, and populations with different body types.
ICC improves risk assessment in people with uneven fat distribution.
The Waist-to-Height Ratio is better suited to different ages, genders, and ethnicities, offering a more uniform approach.

Reliability in older adults, children and adolescents

In older adults, BMI may underestimate risks due to loss of muscle mass.
BCI is useful, but less practical at early ages.
The Waist-to-Height Ratio, because it is based on a single reference value, is easier to apply to children, adolescents, and older adults, without the need for age- or sex-specific tables.

Child BMI Calculator

Scientific evidence behind each measure

Understanding what each indicator supports helps you choose what to measure and when.
Evidence suggests that abdominal fat and its distribution matter as much as overall weight.

Studies that support the use of BMI

BMI correlates with multi-cause mortality in large international cohorts.
Meta-analyses with millions of people show an increasing risk curve from overweight and obesity. (The Lancet)

1. BMI is useful as a population screening.
   Recommendation: Use it to quickly classify underweight, normal weight, overweight or obesity, and complement it with waist measurements. (World Health Organization, CDC)

2. Relationship with mortality and disease.
   Example: A BMI that rises from 25 to 30 increases the risk of cardiovascular events in global analyses, even after adjusting for smoking. (The Lancet)

3. Recognized limitation, but comparative basis.
   Recommendation: Use BMI as a first step and not as a final diagnosis of adiposity or cardiometabolic risk. (World Health Organization)

Research on the usefulness of ICC

Waist-to-hip ratio better captures fat distribution than BMI and is associated with mortality and cardiometabolic events.
Recent studies find that a high WHR is a better predictor of risk than BMI itself. (JAMA Network, PubMed)

1. Sensitive to visceral fat.
   Example: two people with the same BMI may have different CCI, and those who concentrate fat in the abdomen will have a higher risk. (WHO Apps)

2. Prognostic value in large populations.
   Recommendation: If your BMI is “normal,” compare it with your WHR to detect hidden risk of central adiposity.JAMA Network)

3. Measurement standards matter.
   Recommendation: Measure waist at the midpoint between the last rib and the iliac crest for comparable results. (WHO Apps)

Recent results that support the waist-height ratio

Waist-to-height ratio more accurately predicts cardiometabolic risk than BMI or waist alone in systematic reviews.
The “rule of the middle” makes interpretation easier for all ages. (PubMed, bmjopen.bmj.com)

1. Superior for early detection.
   Example: with a height of 1.70 m, a waist greater than 85 cm suggests a higher risk of type 2 diabetes and hypertension. (PubMed, bmjopen.bmj.com)

2. Applicable across ethnicities and genders.
   Recommendation: Adopt the 0.5 threshold as a quick guide, and adjust with other clinical tests according to context. (bmjopen.bmj.com)

3. Useful at all stages of life.
   Recommendation: in children and adolescents it allows monitoring without complex tables, always with pediatric supervision. (bmjopen.bmj.com)

Factors that can alter the accuracy of these measures

Not all bodies respond equally to the same thresholds.
Age, genetics, and habits can skew BMI, WHR, and waist-to-height readings.

Age and hormonal changes

With aging, visceral fat increases and muscle mass decreases, which can “normalize” BMI despite a real risk.
Menopause accelerates these changes and increases the risk of metabolic syndrome. (journals.lww.com)

1. Sarcopenia and “false normal”.
   Recommendation: for those over 60 years of age, add waist circumference and strength tests to contextualize the BMI. (The Lancet)

2. Hormonal transitions.
   Example: In perimenopause, a small increase in waist size may indicate a higher risk even without major weight changes.journals.lww.com)

3. Control frequency.
   Recommendation: Measure your waist and calculate your waist-to-height ratio every 3 to 6 months to detect changes in distribution.

Ethnic and genetic differences

Some populations have a higher cardiometabolic risk at lower BMIs, due to differences in fat composition and distribution.
In Asians, the risk may be elevated from BMI 23, and there are proposals for ethnicity-specific cut-off points. (PubMed, sciencedirect.com)

1. Adapted cut-off points.
   Recommendation: If you belong to an ethnic minority with a higher risk of lower BMI, prioritize waist-to-height and WHR in your follow-up. (sciencedirect.com)

2. Distribution variability.
   Example: Two people with the same BMI may differ in liver and visceral fat based on ethnic origin, changing their risk. (PubMed)

3. Personalized approach.
   Recommendation: Combine indicators and family history for a more realistic action threshold.

Lifestyle and eating habits

Hydration, salt intake, and alcohol can temporarily alter waist size, and strength training changes the relationship between weight, muscle, and fat.
Measuring in a standardized way reduces errors. (WHO Apps)

1. Measurement standard.
   Recommendation: always measure at the same time, after exhaling gently, without tightening the tape and at the same anatomical point. (WHO Apps)

2. Habits that bias reading.
   Example: A very salty dinner or alcohol the night before can increase the waistline due to fluid retention without any actual fat change.

Training and recomposition.
Recommendation: If you are a strength trainee, wait for your BMI to increase or remain the same while your waist and WHR decrease, and use waist-to-height as a metric of progress. (PubMed)

Case studies: real-life examples

The following examples show how different measures can provide different readings and a more complete picture of health.

Person with normal BMI but high CHF

Let's imagine a woman who is 1.65 m tall and weighs 62 kg.
Her BMI is 22.8, considered normal.
However, when measuring your waist you get 86 cm and your hips 92 cm.
The ICC calculation is 0.93, higher than the recommended threshold for women.

This reveals excess abdominal fat despite having an “adequate” weight.
Your risk of metabolic syndrome is higher, and you should prioritize habits that reduce central fat.

Athlete with high BMI but healthy waist-height

A man who is 1.80 m tall and weighs 90 kg and who trains bodybuilding may have a BMI of 27.7, which classifies him as overweight.
However, her waist measures 82 cm.
Divided by the height (180 cm), it gives a result of 0.45.

In this case, the Waist-Height Ratio indicates low cardiometabolic risk.
BMI alone overestimates it, since it does not differentiate muscle from fat.

Older adults with changes in body composition

A 70-year-old man is 1.72 m tall and weighs 68 kg.
Your BMI is 23, considered healthy.
However, his muscle mass has decreased and his waist measures 95 cm, giving a Waist-Height Ratio of 0.55.

This reflects sarcopenia with abdominal fat accumulation.
Although your weight seems adequate, your metabolic risk is high and you need an exercise and nutrition plan tailored to your age.

How to measure correctly at home

Accurate measurement is key to obtaining reliable and comparable results over time.

Necessary tools (tape measure, scale)

1. Flexible tape measure: preferably sewn, to surround the waist and hips without slack or excessive pressure.

2. Digital scale: to record body weight under similar conditions each time.

3. Logbook or app: : Recording results makes it easier to track and compare over weeks or months.

Common mistakes when measuring waist and hips

1. Applying the tape too tightly or loosely.
   This can throw off the reading by several centimeters.

2. Measure while wearing heavy clothing or after a heavy meal.
   Ideally, do this in light clothing and on an empty stomach or at least 2 hours after eating.

3. Confusing reference points.
   The waist should be measured at the narrowest part and the hip at the widest part of the buttocks.

Tips for consistent results

1. Always take measurements at the same time of day, preferably in the morning.

2. Maintain an upright, relaxed posture with your feet together when measuring.

3. Take at least two measurements in a row and use the average for greater accuracy.

4. Be consistent: Evaluate every 2 to 4 weeks to observe trends, not just one-off changes.

Resources to transform your health metrics

In addition to measuring and understanding your body metrics, there are digital and professional resources that make it easier to transform that data into practical actions.
The following tools and approaches can help you take your health metrics to the next level.

NippyLaunch.com: How digital innovation drives wellness projects

NippyLaunch.com is a platform focused on launching and scaling projects related to wellness and health.
Its proposal combines digital innovation, data analysis, and the design of technological solutions that transform metrics into personalized experiences.

1. It facilitates the creation of health applications and programs that interpret indicators such as BMI or waist-to-height.

2. Supports startups and fitness professionals in implementing tools that turn data into practical action plans.

3. It offers a digital ecosystem where measurement translates into clear recommendations and constant monitoring.

CleefCompany.com: Consulting and technology for health and fitness

CleefCompany.com specializes in strategic consulting and technological solutions applied to the field of fitness and health.
Their approach combines business expertise with digital tools to improve the way people manage their body metrics.

1. Develops software and platforms that help healthcare professionals interpret indicators such as BHR and waist-to-height ratio.

2. It integrates predictive analytics solutions that allow for the detection of risks and the anticipation of changes in body composition.

3. Provides support to gyms, trainers, and wellness companies to optimize their services based on data.

Why relying on experts accelerates your path to better health

Having the right specialists and tools can make the difference between accumulating data and truly transforming your health.
Experts help you correctly interpret each metric and design customized strategies.

1. They guarantee accuracy: A professional can identify measurement errors and correct them before they affect your tracking.

2. They offer customization: each person responds differently to diet and exercise, and the support adjusts the recommendations to your situation.

They save time and effort: By turning indicators into concrete plans, they accelerate the improvement process and avoid frustration due to lack of results.

What the main health organizations say

Leading institutions in medicine and public health have established clear positions on how to interpret and use each indicator of weight and body composition.

WHO Recommendations

The World Health Organization (WHO) recognizes BMI as a global reference criterion.
It defines the ranges of underweight, normal weight, overweight, and obesity that are used as standard throughout the world.

Furthermore, the WHO recommends supplementing BMI with waist circumference measurements, since abdominal obesity represents an independent risk factor for cardiovascular disease and type 2 diabetes.

American Heart Association Guidelines

The American Heart Association (AHA) emphasizes the importance of measuring not only weight, but also fat distribution.
Therefore, their guidelines include waist circumference and waist-to-height ratio as metrics of cardiometabolic risk.

The AHA emphasizes that even with a BMI within the normal range, a high waist can significantly increase the risk of hypertension, diabetes, and cardiac events.

Position of current doctors and nutritionists

Health professionals agree that no single indicator is perfect.
The most appropriate approach is a combination of measures that include BMI, waist circumference, and, in some cases, waist-to-height or waist-to-hip ratio.

Nutritionists and doctors emphasize the advantage of waist-height measurement due to its ease of use and its ability to be applied to different populations without the need for specific tables.

Advantages and disadvantages of each indicator

Each measure provides valuable information, but also has limitations that should be understood before using them as a sole reference.

BMI: accessible but incomplete

The BMI is rapid, inexpensive, and standardized worldwide.
It allows large populations to be classified and public health policies to be established.

However, it does not differentiate between fat, muscle and fluids.
It may overestimate the risk in athletes or underestimate it in older adults with muscle loss.

Waist-Hip: more precise but more technical

The waist-hip ratio allows for a clearer identification of fat distribution.
It is useful for detecting abdominal obesity, a key risk factor for metabolic syndrome.

Its disadvantage is the need to measure at two different points and with technical precision, which can lead to errors if not done correctly.

Waist-Height: fast and reliable

The waist-to-height ratio combines simplicity and precision.
With the “middle rule” (waist less than half of height), it offers a clear and universal threshold.

Its main benefit is the strong scientific evidence that supports it as a predictor of cardiometabolic risk.
The only limitation is that it is not yet as widely used as BMI in public health policies, although it is gaining increasing acceptance among professionals.

Digital tools to calculate BMI, WHR and waist-to-height ratio

Technology makes it easier to measure and monitor health indicators.
There are apps, online calculators, and smart devices that help you track progress in a practical way.

Recommended mobile apps

Health apps allow you to automatically calculate your BMI, waist-to-hip ratio, and waist-to-height ratio by simply entering basic data.

1. MyFitnessPal: In addition to calculating metrics, it allows you to record food and physical activity.

2. Fitbit App: linked to smart bracelets and watches, it integrates weight, activity and sleep data.

3. Yazio: combines indicator calculation with personalized nutritional plans.

These apps are useful for those looking for constant control from their phone.

Free online calculators

There are plenty of simple calculators on the internet to get your metrics instantly.

1. Official BMI Calculators on public health sites, such as those offered by the WHO or ministries of health.

2. Specialized tools for ICC and waist-height, which allow results to be interpreted in seconds.

3. Fitness and nutrition platforms, where you can also save a history for comparison purposes.

They are fast, accessible resources that do not require downloading applications.

Wearables and measuring devices

Smart devices offer a more advanced level of tracking.

1. Watches and activity bracelets: They measure steps, heart rate, and sleep, and integrate with weight and body composition monitoring apps.

2. Smart scales: They calculate weight, fat percentage, muscle mass and, in some models, estimated waist circumference.

3. Bioimpedance meters: Used in gyms and clinics, they offer a more detailed analysis of body composition.

Strategies to improve your indicators

Beyond measuring, the important thing is to act on the results.
A healthy lifestyle is the key to improving BMI, WHR, and waist-to-height ratio.

Balanced diet focused on metabolic health

A balanced diet helps control abdominal fat and maintain stable energy.

1. Prioritize fresh foods: fruits, vegetables, legumes, whole grains, and lean proteins.

2. Reduce added sugars, ultra-processed beverages, and excess saturated fats.

3. Maintain regular meal times to improve insulin sensitivity.

Physical exercise and abdominal fat reduction

Movement is a decisive factor in improving body metrics.

1. Combine cardiovascular exercise (walking, running, swimming) with strength training to increase muscle mass.

2. Includes high-intensity routines (HIIT) that promote the burning of abdominal fat.

3. Maintain a minimum frequency of 150 minutes of moderate activity per week, according to the WHO.

Importance of sleep and stress management

Sleeping well and reducing stress are pillars that are often underestimated.

1. Insufficient sleep increases hormones such as cortisol, which promote the accumulation of abdominal fat.

2. Practicing relaxation techniques such as meditation or conscious breathing helps regulate appetite and improve metabolic control.

3. Try to maintain a stable sleep schedule, with between 7 and 9 hours per night.

The future of body metrics

Traditional metrics have been useful for decades, but the future points to more advanced and personalized methods.
Technology, artificial intelligence, and biomarkers are transforming the way we assess health.

Use of artificial intelligence in preventive health

Artificial intelligence allows large volumes of data to be analyzed quickly and accurately.
Applied to health, it helps identify risk patterns and generate personalized recommendations.

1. Health apps and platforms use algorithms to predict the likelihood of developing obesity, diabetes, or hypertension.

2. Virtual assistants can interpret metrics like BMI or waist-to-height and offer immediate advice.

3. AI systems allow the integration of genetic, lifestyle, and biomarker data for a comprehensive view.

Body scanners and emerging biomarkers

Innovation in medical devices is opening up new measurement possibilities.

1. 3D scanners: They allow us to obtain a complete image of the body, measuring proportions and fat distribution with great precision.

2. Portable sensors: There are already wearables capable of recording glucose, heart rate and caloric expenditure in real time.

3. Advanced biomarkers: blood and saliva tests that detect inflammation, insulin resistance, or genetic predisposition.

These advances complement classic metrics and offer a deeper look into metabolic health.

Total personalization in preventive medicine

The future of medicine is moving towards complete personalization.
Instead of applying general ranges, each person will have metrics tailored to their genetics, age, sex, and lifestyle.

1. Healthcare professionals will be able to design nutrition and exercise plans based on each patient's unique data.

2. The combination of artificial intelligence and biomarkers will allow risks to be detected before symptoms appear.

3. The goal will be to prevent, not just treat, by anticipating problems and optimizing individual health over the long term.
   

Quick Test: Which Indicator Should You Use?

Choosing the best indicator depends on your goals.
This quick test offers a practical guide to deciding which metric to use as your primary reference.

For general weight control

He BMI It remains the most accessible and useful measure at the population level.
It serves as a starting point to determine if your weight is within a healthy range.

For disease prevention

The Waist-Height Ratio It is the best predictor of cardiometabolic risk.
If you're looking to reduce your risk of diabetes or cardiovascular problems, prioritize this indicator.

For athletes and active people

The Waist-Hip Ratio and the body fat percentage offer greater accuracy than BMI.
They allow us to differentiate between muscle mass and fat, avoiding erroneous classifications in those who train strength or have high muscle mass.

Common myths about BMI, waist-to-hip ratio, and waist-to-height ratio

There are many misconceptions about these body metrics.
Clarifying them is key to correctly interpreting the results and using them usefully.

“If my BMI is correct, I’m not at risk.”

BMI is a general reference, but does not take into account fat distribution.
It is possible to have a normal BMI and still accumulate abdominal fat that increases the risk of diabetes or cardiovascular disease.
Therefore, it is advisable to complement it with waist measurements or the waist-to-height ratio.

“It only matters to lose weight, not where the fat is.”

The location of the fat is as important as the total amount.
Subcutaneous fat in the hips or thighs is less risky than visceral fat in the abdomen.
The latter surrounds internal organs and releases inflammatory substances that affect metabolism.
It's not just about weighing less, but about reducing belly fat to improve real health.

“Waist-to-height ratio is not as important as BMI”

Scientific evidence shows otherwise.
Waist-to-height more accurately predicts the risk of diabetes, hypertension, and cardiovascular problems than BMI.
Its simplicity, based on the "rule of the middle," makes it a practical tool and increasingly recommended by doctors and nutritionists.

Recommended books on Amazon about health and body composition

Specialized reading helps to delve deeper into the subject and understand the relationship between nutrition, metabolism, and body composition.

The Obesity Code by Jason Fung

Dr. Jason Fung explains the role of insulin in weight gain and proposes intermittent fasting as a strategy to improve metabolic health.
The book combines scientific foundations with practical advice for sustainable fat loss.

Why We Get Fat by Gary Taubes

Gary Taubes discusses calorie misinterpretation and the impact of carbohydrates on the obesity epidemic.
His approach breaks with traditional myths and offers a critical look at conventional dietary recommendations.

Metabolic by Robert Lustig

Dr. Robert Lustig discusses how ultra-processed foods directly affect metabolic health.
Exposes the link between excess sugar, chronic inflammation, and the rise of obesity-related diseases.
The book encourages people to adopt a real-food lifestyle to improve both their weight and long-term health.

Final practical recommendations for the reader

Body metrics are useful tools, but they must be interpreted judiciously.
The important thing is not to obsess over a number, but to use them as a guide to maintain a healthy lifestyle.

Which metric to use depending on your objective

1. General weight control: The BMI is sufficient as an initial reference to know if your weight is within the ranges defined by the WHO.

2. Disease prevention: Waist-to-Height Ratio is the best predictor of cardiometabolic risk and should be your main reference.

3. Sport and body composition: Waist-to-hip ratio and body fat percentage are more useful than BMI for those who strength train or have high muscle mass.

How to follow up without obsessing

1. Record your measurements moderately frequently, every 2 to 4 weeks, rather than daily.

2. Look at long-term trends, not one-time variations that may be due to recent fluids or meals.

3. Match the numbers to how you feel: energy, strength, sleep, and mood are equally important indicators of health.

When to consult a doctor or nutritionist

1. If you notice that your waistline consistently exceeds the reference values for your height or hips.

2. If your BMI is outside the healthy range and you want to design a safe plan to regain balance.

3. If you notice sudden changes in your weight or body composition without apparent cause.

4. If you want a personalized approach that considers your age, gender, genetics, and lifestyle.

A professional can help you interpret your metrics correctly and turn them into concrete actions to improve your health.

Frequently Asked Questions about BMI vs. Waist-to-Hip Ratio

Why doesn't BMI always reflect real health risk?

Because it only measures weight and height, without distinguishing between muscle, fat or fluids.
A person can have a normal BMI and accumulate dangerous abdominal fat, or have a high BMI due to muscle mass without excess fat.

How can I calculate my waist-to-hip ratio at home?

1. Measure your waist at the narrowest part of your torso or at the level of your navel.

2. Measure your hips at the widest part of your buttocks.

3. Divide the waist circumference by the hip circumference.
   If the result is greater than 0.90 in men or 0.85 in women, it indicates high risk.

Is waist-height measurement valid for children and adolescents?

Yes, it is one of the most practical metrics because it does not require tables by age or sex.
The middle rule (waist less than half of height) is applicable at all stages of life, always under pediatric supervision.

What is the best measure to prevent diabetes?

Waist-to-height ratio has been shown to be the most effective in detecting risk of type 2 diabetes.
Exceeding the threshold of 0.5 is associated with a higher probability of developing metabolic problems.

Do doctors use BMI or waist-to-height more?

BMI remains the most widely used indicator at the clinical and population levels because it is rapid and standardized.
However, more and more doctors and nutritionists are incorporating waist-height measurement as a complement due to its greater precision.

What is the most recommended measure if I play sports?

For athletes, waist-to-height and waist-to-hip ratios are more useful than BMI.
They allow us to differentiate between muscle and fat, avoiding misclassifications in those who strength train or have high muscle mass.

Can all three measures be used together?

Yes, in fact it is the most advisable.
BMI provides an overview, waist-to-hip ratio shows fat distribution, and waist-to-height ratio best predicts metabolic risk.
Together they offer a more complete assessment.

What do I do if my BMI is normal but my waist is large?

This indicates risk of central adiposity.
You should pay attention to your diet, exercise, and consult a professional to reduce abdominal fat.
The focus should not only be on weight, but also on metabolic health.

How does gender influence these metrics?

Women tend to have more subcutaneous fat and men more visceral fat.
This is why waist-hip thresholds differ: 0.85 in women and 0.90 in men.
In waist-to-height, the 0.5 cut-off point applies to both sexes.

How often should I measure myself for follow-up?

Every 2 to 4 weeks is enough to detect real trends.
Measuring yourself daily can cause anxiety and does not reflect significant changes in body composition.