Did you know that your waist measurement should ideally be less than half your height? Here’s how to check. 

According to doctors, the string test is a quick and easy way to give a rough idea of your metabolic health. Ideally, your waist should be less than half your height.

This waist-to-height ratio (WHtR) measurement, as it’s formally known, is now used widely in adults and is becoming more popular for use in children as an alternative to the Body Mass Index, or BMI calculator.

Doctor says piece of string is ‘better’ than BMI at measuring your health | Bristol Live

How is the ‘piece of string’ test different to the BMI calculator? 

Researchers have said for some time that it’s important to look beyond BMI, which is the ratio between height and overall weight. While the Body Mass Index is a good start, it does have limitations when used for individuals.

This is because it doesn’t account for the distribution of fat or muscle mass across the body. In contrast, the piece of string test measures your ‘central adiposity,’ which is the fat around your midriff that is linked to health issues such as diabetes.

It has been shown to predict risk irrespective of age, ethnicity and gender, and it’s also not subject to the daily fluctuations in total body weight caused by what you’re wearing, eating and drinking that day.

Plus, it’s simple. ‘Keep your waist circumference to less than half your height’ is a useful guideline and faster and easier than working out your BMI.

How to do the piece of string test 

As demonstrated in this video by British doctors Claire and Jack Mosley, it’s very simple (although easiest with two).

Take a long piece of string and use it to measure your height – you might need someone to help you. Alternatively, use a measuring tape to cut a piece of string to your height, if you know it.

Fold it in half and wrap it around your waist – if the ends meet, great, if they don’t, you may be at increased risk of having metabolic issues.

If the string doesn’t meet, don’t panic. This tool is one method to try and identify a person’s risk, and while it may be more accurate for some people compared to other methods, it may have limitations for people who are shorter and does not consider your muscle mass or other health information. Your best step would be to book an appointment with your GP, who can look at your overall risk and provide tailored advice.

How do I reduce visceral (belly) fat? 

There’s a lot you can do to reduce excess weight around your waist. 

Eating a balanced diet is key to reaching and maintaining a healthy weight. If you’re living with diabetes, you can make an appointment with one of our diabetes educators to help you work out a realistic eating plan that fits in with your lifestyle and ensures you’re getting all the nutrients you need.

Regular strengthening exercise can reduce visceral fat, even if you don’t lose weight, because it replaces fat with muscle (which weighs more). If you haven’t been exercising regularly, find something you enjoy, start gradually and try to build up to around 30 minutes a day, most days.

Try to fit in ‘incidental exercise’ when you can, such as getting off the bus a stop earlier or taking the stairs instead of the lift.

Managing stress can make it easier to stick to your eating and activity plans. If your stress levels remain high, reach out to your diabetes educator or GP.

Getting a good night’s sleep is also helpful, as poor sleep can increase feelings of hunger and raise your stress levels.

Manage risk factors holistically rather than focusing on a measurement. This ratio is a guide to identify those that may be at higher risk and is a good first step to further investigate your overall cardiovascular and metabolic health.

Would you like some support with your health goals this year?

Our health team is here for you. Have a free chat with one of our diabetes educators on 1300 001 880.

Diabetes WA also runs a range of free diabetes self-management programs, including face-to-face workshops and live online programs, on behalf of the NDSS.  

You can book online or call 1300 001 880 to find out more.