Weight Loss NHS
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Reducing waist to height ratio

Hi Everyone,

I am a newcomer to this site and have been motivated to join up her to see if I can find some hints and tips about how to reduce my waist to height ratio. My overall weigt is currently at 73.9 kg ( down from 74.6 kg after my first week of reducing calorie intake) and as I am 167cms in height I am already on the way to an acceptable BMI. My problem however is that I have a waist measurement of 39 inches! so all the excess fat on my body is sitting around my middle - and I would really love any advice about how to shift it! I take moderate exercise most days by walking to get to work, but I have a high stress and pretty sedentary job that usually results in 10 hour days - so limited time for organised fitness activities. Anybody out there who has cracked this challenge? al advice welcome!

5 Replies

Hi and welcome, MTD :)

I don't know what age you are, but as we age, we naturally carry more weight around our middles, so trying to get back to what we were, is probably not going to be possible.

There's always the opportunity for short bursts of exercise, even when doing a sedentary job. A standing desk, using the stairs, squats in the toilet cubicle, lunges on the way to the kettle, counter presses waiting for the kettle to boil, etc.

I'd like to invite you to join our Newbie Club, which we hope will be a good place for you to connect with members, who are also just starting out. If you just post a few words to introduce yourself and respond to others there, you'll soon break the ice. Here's the link


You'll find all the information you need to navigate the forum in the header, so please take the time to read it carefully.

Wishing you all the best :)

1 like

Thanks for the warm welcome - age undoubtedly a factor as I am 55 and this slow but sure 'middle aged spread' has been going on for at least 10 years now! So demoralising when sucess at weightloss cannot shift that stubborn belly! Mind you no excuse for not trying so wish me luck! and thanks for the advice...



Try to stand and walk around a bit every 30 mins that can make a difference to how much fat you burn

If there is a staircase at work try to climb it in your breaks

Well done on weight loss th waist must reduce in time


hula hooping! Use a weighted hoop and only 5 mins a couple of times a week will help. You can even do is whilst watching the tv. Takes a wee while to get up to it and u find a weighted hoop easier to use than a non weighted one. Good luck!

1 like

My suggestion is couch to 5k. You say you don't have time for 'orgsnised activities' but it's just 30mins 3x per week at your own convenience. Lots of people have reported inch loss on their waist after doing the couch to 5k programme. For me, it meant inch loss before I even began my journey to shift the excess lbs etc, but most of all it led to a complete lifestyle change, and has now become a way to maintain my weightloss long term :)


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