When it comes to health, weight alone doesn’t tell the full story. What matters just as much—if not more—is where that weight is carried. Many of us are familiar with Body Mass Index (BMI), but it has major limitations, especially when it comes to predicting risk for chronic diseases. Increasingly, experts are pointing to waist-to-height ratio as a simple, effective tool to assess risk—especially when it comes to excess belly fat.
Why does this matter? Because belly fat isn’t just about appearance—it’s about what it signals that is going on inside the body.
Why Is Belly Fat Different?
Belly fat, also called visceral fat, is more than just an extra layer around your waist. Unlike the fat stored under the skin, visceral fat collects deep inside the abdomen, wrapping around vital organs like the liver, pancreas, and heart. And it’s not just sitting there—it’s metabolically active, causing inflammation and contributing to chronic disease.
As cardiologist Dr. Grace Chua explains, “Fat cells around the heart directly contribute to disease by causing irregular heart rhythms, plaque formation, scarring, and stiffening of the heart muscle.”
Why Fat Location Matters
The truth is that not all body fat is equal. Fat itself is essential for energy and normal bodily functions, but fat stored in the wrong places—especially around the abdomen—can lead to serious health problems over time.
Dr. Chua emphasizes, “Visceral fat around the organs is the type that is most damaging because it promotes inflammation and metabolic disruption.” That’s why two people with the same weight may have very different health risks depending on where their fat is stored.
Why Waist-to-Height Ratio?
BMI gives an estimate of weight relative to height but misses a key piece of the puzzle: fat distribution. That’s why waist-to-height ratio has become a recommended tool to help identify individuals at risk for conditions like heart disease.
According to Dr. Chua, “Waist-to-height ratio is a simple measure that helps identify excess belly fat, which is more closely linked to heart disease risk than BMI alone.”
If your waist circumference is more than half your height, it’s a good idea to talk with your healthcare provider about ways to lower your risk. Calculate your waist-to-height ratio here. A ratio of 0.5 or higher indicates increased risk, and between 0.4-0.49 is considered healthy.
What Can You Do?
If you’re concerned about your heart health, the first step is a conversation with your healthcare provider. Together, you can look at the full picture: blood pressure, cholesterol, blood sugar, lifestyle habits, and family history.
Movement matters. Dr. Chua recommends “about 150 minutes a week of moderate cardiovascular exercise like walking or cycling, combined with resistance training twice a week to maintain muscle.”
Medications can also be part of a plan to help reduce harmful visceral fat, especially when combined with lifestyle changes.
The Bigger Picture: Prevention and Progress
The earlier you take steps to reduce excess belly fat, the better. Even modest weight loss can have real benefits—lowering blood pressure, improving cholesterol, and reducing inflammation. As Dr. Chua explains, “Medications to support weight loss, when combined with lifestyle changes, can help reduce harmful belly fat and its inflammatory effects.”
This is especially important for men, who tend to store more fat around the abdomen, partly due to hormones and lifestyle factors like alcohol intake. “Excess alcohol consumption can promote abdominal fat, commonly known as a ‘beer belly,’ which increases cardiovascular risk,” says Dr. Chua.
Bottom Line
It’s not just about weight—it’s about where you carry it. Belly fat, especially visceral fat, plays a powerful role in long-term health risks, particularly for heart disease. The good news? Measuring your waist-to-height ratio is a simple first step to understanding your personal risk—and taking action.
By combining regular movement, healthy eating, and support from healthcare providers, you can lower your risk and protect your heart for the long term.
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Diet and exercise alone aren’t enough to help many people reach a healthier weight. Medical treatments are needed to address the biological changes happening in our bodies that can drive weight regain. To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.
The medical information on My Weight – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
