After 40, your body starts storing fat differently. Even if the number on the scale stays the same, you might notice your waistline expanding while your hips stay put. This shift is not just cosmetic. It changes your disease risk, and waist-to-hip ratio (WHR) captures it better than BMI ever could.
Here is what you need to know about WHR after 40, including realistic targets and evidence-based strategies for managing abdominal fat.
What Is Waist-to-Hip Ratio?
WHR is calculated by dividing your waist circumference by your hip circumference. Measure your waist at the narrowest point (usually just above the belly button) and your hips at the widest point around the buttocks.
For example, a waist of 32 inches and hips of 40 inches gives a WHR of 0.80.
This ratio tells you where your body preferentially stores fat. A higher ratio means more abdominal fat relative to hip fat, which correlates strongly with cardiovascular disease, type 2 diabetes, and metabolic syndrome.
WHO Thresholds for Women
The World Health Organization classifies WHR for women as follows:
- Below 0.80: Low health risk
- 0.80 to 0.85: Moderate health risk
- Above 0.85: High health risk
These cutoffs apply regardless of age, but the reality is that maintaining a WHR below 0.80 becomes significantly harder after 40 due to hormonal changes. A WHR in the 0.80 to 0.85 range is realistic and still represents a manageable level of risk for many women in this age group.
Why WHR Changes After 40
The primary driver is declining estrogen, which accelerates in the years leading up to and following menopause. Estrogen plays a direct role in where your body stores fat.
The Estrogen-Fat Distribution Connection
During reproductive years, estrogen encourages fat storage in the hips, thighs, and buttocks (gynoid or “pear” pattern). This fat serves as an energy reserve for pregnancy and breastfeeding. It is metabolically less harmful than abdominal fat.
As estrogen drops during perimenopause and menopause, fat storage shifts toward the abdomen (android or “apple” pattern). This visceral fat wraps around internal organs and is metabolically active, releasing inflammatory compounds that increase disease risk.
This redistribution can happen even without weight gain. A woman might weigh the same at 50 as she did at 35 but have a very different WHR.
Other Contributing Factors
- Loss of muscle mass: Sarcopenia (age-related muscle loss) begins around age 30 and accelerates after 40, reducing your metabolic rate
- Insulin resistance: Becomes more common with age, promoting abdominal fat storage
- Cortisol: Chronic stress elevates cortisol, which specifically drives fat to the midsection
- Sleep disruption: Common during perimenopause, poor sleep increases ghrelin (hunger hormone) and cortisol
Apple vs. Pear: Why It Matters for Health
The apple body shape (high WHR, fat concentrated in the abdomen) carries significantly higher health risks than the pear shape (low WHR, fat concentrated in hips and thighs). Specifically, apple-shaped women over 40 have:
- 2 to 3 times higher risk of heart disease compared to pear-shaped women
- Increased risk of type 2 diabetes, even at a normal BMI
- Higher rates of metabolic syndrome
- Greater likelihood of developing fatty liver disease
This is why WHR is considered a better predictor of cardiovascular risk than BMI for women over 40. BMI does not distinguish between fat stored in different locations.
Our calculator instantly determines your WHR category and associated health risk level, with personalized guidance based on your results.
Evidence-Based Strategies for Reducing Abdominal Fat
You cannot spot-reduce abdominal fat. Thousands of crunches will strengthen your core but will not preferentially burn belly fat. What does work is a combination approach targeting the hormonal and metabolic drivers.
Resistance Training
This is the single most important exercise intervention for women over 40. Lifting weights or using resistance bands two to three times per week preserves muscle mass, improves insulin sensitivity, and boosts resting metabolic rate. Research shows resistance training reduces visceral fat more effectively than cardio alone.
Start with bodyweight exercises if you are new to strength training. Squats, lunges, push-ups, and rows cover the major muscle groups. Progress to external resistance as you build confidence.
Moderate Aerobic Exercise
Walking 30 to 45 minutes daily at a brisk pace reduces visceral fat even without dietary changes. High-intensity interval training (HIIT) is also effective but may not be appropriate for everyone. Choose what you will actually do consistently.
Dietary Priorities
- Protein: Aim for 0.7 to 1.0 grams per pound of body weight daily. Higher protein intake preserves muscle during weight loss and improves satiety.
- Fiber: 25 to 30 grams daily from vegetables, legumes, and whole grains. Soluble fiber specifically reduces visceral fat.
- Reduce refined carbohydrates: White bread, sugary drinks, and processed snacks spike insulin, which promotes abdominal fat storage.
- Moderate alcohol: Even moderate drinking increases waist circumference. Alcohol is metabolized preferentially, pausing fat burning.
A daily calorie calculator can help you determine your energy needs, and a macro calculator helps balance your protein, carbohydrate, and fat intake.
Sleep and Stress Management
Get seven to eight hours of quality sleep. Poor sleep increases cortisol and insulin resistance, both of which drive abdominal fat accumulation. If hot flashes disrupt your sleep, talk to your doctor about management options.
Active stress management through meditation, yoga, or regular social connection lowers cortisol. Even 10 minutes of daily deep breathing has measurable effects on cortisol levels.
When to Talk to Your Doctor
If your WHR is above 0.85 and climbing despite lifestyle changes, bring it up with your healthcare provider. They may want to check fasting blood glucose, hemoglobin A1c, lipid panel, and thyroid function. You can track your A1C and blood pressure using our calculators to have data ready for your appointment.
Hormone replacement therapy (HRT) during perimenopause and early menopause may help slow the shift in fat distribution, but this is a conversation to have with your provider based on your individual risk profile.
The Bottom Line
A healthy WHR for women over 40 is below 0.85, with below 0.80 being ideal. Hormonal changes make this harder to maintain, but resistance training, adequate protein, stress management, and quality sleep can all shift the ratio in the right direction. Track your WHR monthly rather than daily. Changes in body composition take time, and consistency matters more than perfection.
