Belly fat and waist size: the hidden risk for desi people
The "tond" or pot belly is often seen as a sign of a good life in our culture. But fat stored around the belly is the most harmful kind of body fat, and South Asians tend to store more of it, even when they are not very heavy.
Quick answer
- For South Asians, health risk goes up when the waist is 90 cm (35.5 inches) or more for men and 80 cm (31.5 inches) or more for women.
- An easy rule for everyone: keep your waist to less than half your height.
- Belly fat that sits around the organs is linked with type 2 diabetes, heart disease, high blood pressure and fatty liver.
- You cannot burn fat from one spot with sit-ups. Belly fat goes down with overall weight loss, less sugar, more activity and better sleep.
Why belly fat is different
There are two main types of body fat:
- Fat under the skin (subcutaneous fat), the soft fat you can pinch on your arms, hips and thighs. It is less harmful.
- Fat deep inside the belly (visceral fat), which wraps around the liver, gut and other organs. You cannot pinch it. It makes your belly hard and round.
Visceral fat is very active. It releases fats and chemicals into the blood that cause inflammation and make the body resistant to insulin. Over time, this raises the risk of type 2 diabetes, heart attack, stroke, high blood pressure, high cholesterol and fatty liver disease.
Research shows that South Asian adults, on average, carry more visceral fat than Europeans of the same weight. This is one reason why diabetes and heart disease come earlier, often in the 30s and 40s, in Pakistan, India and Bangladesh. It is also why a person can have a "normal" BMI but still be at risk. Read more in BMI for South Asians.
What is a healthy waist size?
| Group | Healthy | Increased risk |
|---|---|---|
| South Asian men | Under 90 cm (35.5 in) | 90 cm (35.5 in) or more |
| South Asian women | Under 80 cm (31.5 in) | 80 cm (31.5 in) or more |
| Everyone: waist to height | Waist less than half your height | Waist half your height or more |
The cut-offs for men and women come from the International Diabetes Federation, which set specific values for South Asian people. The waist-to-height rule is used by the UK's NICE guidelines and works across all ethnic groups. For example, if you are 170 cm (5 feet 7 inches) tall, try to keep your waist under 85 cm (about 33.5 inches).
How to measure your waist at home
- Use a soft measuring tape, like the one a tailor uses.
- Stand straight with your feet together, and wear light clothes or none over your belly.
- Find the top of your hip bone and the bottom of your ribs. Place the tape in the middle of these two points. For most people this is around the belly button, or just above it.
- Keep the tape flat and snug, but not pressing into the skin.
- Breathe out normally and read the number. Do not pull your stomach in.
- Measure twice. If the two numbers differ by more than 1 cm, measure again.
Your trouser size is not a good guide. Many men wear their trousers below the belly, so the waist size on the label can be several inches smaller than the real waist.
Our body fat calculator uses your waist, neck and (for women) hips to estimate your body fat percentage and checks your waist against these limits.
What causes belly fat?
- Too many calories overall, especially from sugar, sweet drinks, fried food and large portions of white rice, naan and maida.
- Sitting for long hours, at a desk, in a car or in front of a screen.
- Poor sleep and stress. High levels of the stress hormone cortisol are linked with more belly fat.
- Age and hormones. After 40, and for women after menopause, the body tends to store more fat around the belly.
- Genes. South Asian heritage itself makes belly fat more likely, so the healthy habits matter even more.
How to reduce belly fat
Doing 100 sit-ups a day will strengthen your stomach muscles, but it will not burn the fat on top of them. Fat loss happens all over the body at once. The good news: visceral fat is usually the first fat to go when you start losing weight.
- Eat a little less. A calorie gap of about 500 a day leads to steady fat loss. See how to lose weight on desi food.
- Cut sugar and sugary drinks. Cold drinks, packet juices, sweet lassi and lots of sugar in chai are closely linked with belly fat.
- Eat more fibre and protein. Daal, chana, vegetables, salad and whole wheat atta keep you full.
- Walk every day, ideally after meals. See walking for weight loss.
- Add some strength work 2 days a week: squats, lunges, push-ups against a wall. More muscle helps your body use sugar better.
- Sleep 7 to 8 hours and find simple ways to handle stress, such as prayer, a walk, or time with family.
- Measure your waist once a month. It often goes down even when the scale moves slowly.
When to see a doctor
If your waist is above the healthy limit, ask your doctor to check your blood sugar (fasting sugar or HbA1c), blood pressure and cholesterol. If you have a large belly together with tiredness, snoring, or dark skin patches on the neck or armpits, mention this too, as these can be signs of insulin resistance or sleep apnoea.
Common questions
What is a normal waist size for a Pakistani or Indian man?
Under 90 cm, which is about 35.5 inches. At 90 cm or more, the risk of diabetes and heart disease goes up.
What is a normal waist size for a South Asian woman?
Under 80 cm, which is about 31.5 inches.
Can I reduce belly fat in 7 days?
No safe method removes belly fat in a week. You may feel less bloated after a few days of less salt and sugar, but real fat loss takes weeks to months.
Do belly fat belts or creams work?
No. Belts and creams may make you sweat, but they do not burn fat. Weight loss, activity and good sleep are what work.
Sources
- International Diabetes Federation. The IDF consensus worldwide definition of the metabolic syndrome, 2006 (ethnic-specific waist cut-offs). idf.org
- World Health Organization. Waist circumference and waist-hip ratio: report of a WHO expert consultation, Geneva, 2008 (published 2011). www.who.int/publications/i/item/9789241501491
- National Institute for Health and Care Excellence (NICE). Obesity: identification, assessment and management (CG189), waist-to-height ratio, updated 2022. www.nice.org.uk/guidance/cg189
- Misra A, Khurana L. Obesity-related non-communicable diseases: South Asians vs White Caucasians. International Journal of Obesity, 2011;35:167-187. doi.org/10.1038/ijo.2010.135
- Neeland IJ, Ross R, Després JP, et al. Visceral and ectopic fat, atherosclerosis, and cardiometabolic disease: a position statement. The Lancet Diabetes & Endocrinology, 2019;7:715-725. doi.org/10.1016/S2213-8587(19)30084-1
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