Simple Telltale Measurements That Predict Your Risk for Diabetes and Heart Disease
When it comes to understanding your health risks related to weight, you don't need expensive tests or specialized equipment. Two measurements you can perform at home provide excellent information about your risk of developing serious conditions like diabetes and heart disease.
Understanding Body Mass Index
Body Mass Index, or BMI, was developed in the early to mid-1800s by Belgian scientist Adolphe Quetelet. His original goal was to determine the degree of obesity in different regions and countries. Interestingly, he never intended for BMI to be used in medical practice to assess individual health risks. In the 1960s, cardiologist Ancel Keys began noticing strong connections between obesity and negative health conditions, particularly heart disease. BMI uses your weight and height to calculate a single number that predicts the amount of fat in your body. Research has shown that BMI is highly correlated with actual fat content measured using more sophisticated methods like bioelectrical impedance scales.
Why Waist-to-Hip Ratio Matters
While BMI gives you important information, it doesn't take into account the distribution of the fat. The waist-to-hip ratio provides an indirect way to assess visceral fat—the dangerous fat stored deep in your abdominal cavity around your organs. This is quite different from subcutaneous fat, which is stored under the skin in areas like your hips and thighs.
When BMI and waist-to-hip ratio are combined, they provide the highest predictive value for your risk of developing diabetes and heart disease. The measurements are straightforward to perform, and you can easily do them at home with just a tape measure. You can take a look at this video (https://bit.ly/3ITJ5yC) for further guidance.
What the Research Shows
Most medical offices routinely measure BMI, but waist-to-hip ratio is not universally assessed. This is unfortunate because the combination of both measurements offers powerful prognostic information. However, when BMI exceeds 35, the health risks are already significant enough that the waist-to-hip ratio provides less additional predictive value.
A large study from Finland examined many different body measurements and their ability to predict health risks. The results confirmed that the combination of BMI and waist-to-hip ratio provided excellent prognostication about a person's risk of developing metabolic syndrome, including heart disease and diabetes.
Taking Action With Your Results
Armed with this information, you can take charge of your health. You wouldn't touch a hot oven knowing the temperature is dangerous. You wouldn't speed into a sharp turn that could cause a crash. Don't ignore your BMI and waist-to-hip ratio measurements, as these two simple numbers can predict your risk of developing serious diseases that may reduce your quality of life or lead to early death. Knowledge gives you power. Measure, understand your numbers, and use that information to make meaningful changes before serious health problems develop.
Stay Healthy Stay Strong,
Dr. Leon Katz
Disclosure: This article is meant for educational purposes. You should consult with your healthcare provider to see if this is appropriate for you.
Mäkinen, VP., Zhao, S., Ihanus, A. et al. Epidemiological associations between obesity, metabolism and disease risk: are body mass index and waist-hip ratio all you need?. Int J Obes (2025). https://doi.org/10.1038/s41366-025-01895-2 https://rdcu.be/eJwCZ
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