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ครูสุ Health Coach
ครูสุ Health Coach

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Do you like to take care of yourself?

What is WHtR? Why are many doctors starting to focus more than BMI on assessing chronic disease risk?

Many people check health with BMI, but do you know that WHtR (Waist-to-Height Ratio) or waist-to-height ratio can be more accurate than in many cases.

The calculation is very simple.

📏 WHtR = waistline (cm) ✍ height (cm)

Sample

Waist circumference is 80 cm.

A height of 160 cm.

80 × 160 = 0.50

Results translation criteria

🟢 WHtR FIT 0.50

In good condition. Low metabolic disease risk.

🟡 WHtR 0.50-0.60

Start of abdominal fat accumulation. Eating and exercise behavior should be adjusted.

🔴 WHtR > 0.60

High risk to

• Insulin resistance

• Type 2 diabetes

• Hypertension

• Abnormal blood lipids

• Liver fat

• Cardiovascular disease

Why Measure WHtR?

Because Visceral Fat is the most dangerous fat, even if the body weight is not large, or the BMI is normal, it can be high in abdominal fat.

So watching BMI in tandem with WHtR will better evaluate metabolic health.

Easy to remember

👉 Waist circumference should be less than half the height.

Good health is not only "good weight," but low abdominal fat, strong muscles, and a good metabolic system.

# WHtR # BMI # waistline # Abdominal fat # Insulin resistance# MetabolicHealth # Metabolic health # Belly reduction # Longevity # Coach SuFeelGreat

7/9 Edited to

... Read moreจากประสบการณ์จริง การวัด WHtR เป็นเครื่องมือที่แนะนำให้ทุกคนลองทำดูง่าย ๆ ที่บ้านเพราะไม่ต้องใช้เครื่องมือซับซ้อน เพียงใช้สายวัดธรรมดาวัดรอบเอวตอนที่หายใจออกแล้วหารด้วยส่วนสูงก็ได้ค่า WHtR ทันที สิ่งที่ผมพบคือ ค่า WHtR สามารถแสดงความเสี่ยงได้ดีกว่า BMI อย่างชัดเจน เช่น คนที่น้ำหนักปกติแต่มีไขมันในช่องท้องมาก จะมีค่า WHtR สูงเกิน 0.5 ทำให้รู้ว่าควรปรับพฤติกรรม เช่น ลดอาหารหวาน มัน เค็ม และเน้นออกกำลังกายที่ช่วยเพิ่มกล้ามเนื้อ ลดไขมันในช่องท้อง เช่น แอโรบิคและเวทเทรนนิ่ง นอกจากนี้ การวัด WHtR ยังเหมาะกับทุกเพศทุกวัย และเป็นตัวชี้วัดที่ทำให้รู้ว่าสุขภาพเผาผลาญของเราเป็นอย่างไร เพราะไขมันในช่องท้องสัมพันธ์กับโรคเมตาบอลิกที่อาจนำไปสู่เบาหวาน ความดันโลหิตสูง และโรคหัวใจ โดยส่วนตัว ผมแนะนำให้วัดค่า WHtR เป็นประจำ เช่น ทุกเดือน ก่อนรับประทานอาหารในช่วงเช้า เพื่อดูความเปลี่ยนแปลงและปรับเปลี่ยนการดูแลสุขภาพอย่างเหมาะสม การรู้จัก WHtR ทำให้เราไม่ต้องโฟกัสแค่น้ำหนักเพียงอย่างเดียว แต่ยังโฟกัสที่สุขภาพจริงๆ ของระบบเผาผลาญและกล้ามเนื้อในร่างกาย สุดท้าย อยากให้ทุกคนเข้าใจว่าการดูแลสุขภาพควรตั้งเป้าหมายที่การมีไขมันในช่องท้องต่ำ และกล้ามเนื้อแข็งแรง ควบคู่กับการรักษาค่า WHtR ให้อยู่ในเกณฑ์ปลอดภัย (≤ 0.5) เพื่อสุขภาพที่ดีในระยะยาวและลดความเสี่ยงของโรคเรื้อรังต่าง ๆ.

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