What your waist circumference and obesity tell you about health risk

Did you know that the larger the circumference of your waist, the greater your chance of developing type 2 diabetes and other chronic conditions associated with obesity? Learn about the connection and how to start making changes today.

What you need to know about waist circumference and obesity-related health risk

Research shows that carrying extra weight around your middle, defined as “central adiposity,” increases your chance of developing health issues. Healthy waist circumference classifications differ for men and women. For men, your risk of developing health issues increases with a waist larger than 40 inches (102 cm). For non-pregnant women, if your waist exceeds 35 inches (88 cm), you have increased disease risk.

Health conditions related to waist circumference and obesity in the United States (and other industrialized nations):

• Heart disease
• Type 2 diabetes
• High blood pressure
• High blood cholesterol
• Stroke
• Liver and gallbladder disease
• Cancer (esp. colon, uterus, esophagus, kidney, and postmenopausal breast cancer)
• Metabolic Syndrome
• Psychosocial issues (e.g., stress, depression, discrimination, isolation)
• Joint problems (e.g., osteoarthritis)
• Sleep apnea and respiratory problems
• Abnormal menstrual periods and infertility in women

Carrying excess weight and having a large waist circumference are reasons to take charge of your health. This table can help you evaluate your BMI (body mass index) and waist circumference to determine disease risk.

How to measure waist circumference accurately

• Place a measuring tape around your middle, right above your hip bones.
• Ensure the tape is snug before recording a measurement.
• For the most accurate measurement, measure your waist after you exhale.
• Take several measurements, then take an average to increase accuracy.

Set a goal and record regular measurements in the MyNetDiary app. Go to the Me tab and select My Health. From here, you can choose to add a variety of body measurements from the Body Log.

How much weight do I need to lose if I have a large waist to see health improvements?

Good news! If you are overweight, even a modest weight loss (5-10% of your current weight) decreases the risk of chronic disease. In addition, a minor weight loss can help manage present chronic conditions (such as lowering blood pressure and blood sugar). Need help setting a weight-loss goal? This article can help.

Tips to lose weight, shrink your waist circumference, and lower your risk of obesity related health issues

• Track food and drink to learn where your calories are coming from.
• Eat regular meals, so you don't become overly hungry and make poor food choices.
• Engage in regular planned physical activity. Need help building a personalized workout plan? This article can help.

Start making changes today with diet and exercise to decrease your waist circumference and see improvements in obesity-related health conditions and disease risk.

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Updated by Ivory Lira, RDN on September 5, 2025

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