Metabolic Syndrome is typically diagnosed as a set of risk factors based on IDF Guidelines. Those with Metabolic Syndrome fit the following description:
A Large Waist Circumference:
94cm (37”) or greater for men, and 80cm (31.5”) or greater for women
AND 2 of the following:
- Fasting blood glucose 5.6 mmol/L or greater
- HDL cholesterol (Men 1.03 mmol/L or less, Women 1.28 mmol/L or less)
- Triglyceride (1.7 mmol/L or greater)
- Blood Pressure (130/85 mmHg or greater or treatment for high blood pressure)
At Copeman, risk factors are reviewed annually for all LifePlus and CHA members.
“Apple” vs “Pear”… it’s where you store it that counts
ANY reduction in your waist can reduce your overall risk. Research shows that in the beginning, losing 5-7% of your current weight helps the most. For example: 250 pounds (112kg), with a weight loss goal of 12-18 pounds (5-8kg). This usually correlates to a reduction in waist size of about 2 inches (5 cm) from the middle!
What you can do to reduce belly fat:
- Moderate to high intensity physical exercise. Studies have found increased moderate activity resulted in a 7.4% decrease in the rate of visceral fat accumulation over five years. Aim for 30-60 minutes, 5 days a week.
- Resistance training also helps reduce visceral fat. Aim for 2 hours a week.
- Increase your intake of soluble fibre from food to at least 10 grams a day. A recent study found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. That’s a pear, 1/2 cup All Bran buds cereal, 1/2 cup pinto beans, and 1 cup of green peas each day.
- Eat generous amounts of fruits and vegetables. They are filling, low in calories and anti-inflammatory.
- Eat only whole grains, limiting your portion to about a cup. Avoid regularly eating: muffins, crackers, cookies, most breads (including whole wheat), white pasta, white rice and low fibre cereals.
- Research suggests that consuming dairy products daily can support your cause. Aim for 2 servings of lower fat choices of milk or yogurt.
- Aim for 6-7 hours of good quality sleep to manage your stress hormone levels.