Making lifestyle changes can help manage metabolic syndrome. The goal is to control the underlying factors that put you at risk for developing cardiovascular disease. If you are overweight or have diabetes, moderately increasing physical activity, losing 10% of your weight or more, and changing your eating habits can all have a significant impact.
It is important to set modest, attainable goals for yourself. Start by making small changes instead of trying to change everything all at once. You will be more successful and will continue to progress more easily.
Lifestyle changes you can make include:
- Find a weight loss program that is right for you. Programs with frequent reinforcement may be particularly effective.
- Lose weight slowly and steadily. Plan ways to maintain the weight loss. Aim to lose approximately 10% of the original weight in the next 6-12 months.
- Monitor your weight.
Improve your eating habits:
- Sit down at the table for your meals.
- Focus on your food. Do not do other activities, such as watching TV, while you are eating.
- Do not wait until you are completely full before you stop eating.
- Do not eat because you are bored, tired, stressed, or sad.
- When eating out, ask for half of your portion to be packed before your meal is served.
- Eat more fruits and vegetables. Ask your doctor if the Mediterranean diet is right for you.
- Choose lean cuts of meat.
- Avoid fast foods.
- Bake, broil, or grill your poultry, fish, or meat. Do not fry your food.
- Do not add salt to your food.
- Cut down on saturated fats. Fats are usually found in animal products. They can raise your cholesterol levels.
- Choose whole-grain foods. For example, choose whole wheat bread or brown rice instead of refined or processed foods like white bread or white rice.
- Eat more fiber-rich foods, such as beans, fruits, vegetables.
- Eat less sugar.
- Limit or eliminate soda and other sugary drinks including juice.
- Exercise a little each day. Aim for 30-60 minutes a day of aerobic exercise.
- Commit yourself to more physical activity. Join a health club or plan walks with friends.
Incorporate increased activity into your daily habits:
- Park further away from your destination.
- Use the stairs rather than the elevator.
- Get up to turn the TV channel rather than using the remote control.
- Do small exercises, such as leg lifts or stomach tucks, while sitting or lying in bed.
- Get regular physical check-ups. You and your doctor should monitor your weight, blood pressure, cholesterol, and blood sugar levels.
- Ask your doctor for advice on a diet and exercise program that is right for you.
Ask your doctor to suggest programs and/or medications to help you quit smoking. This is extremely important.
Drink alcohol in moderation only.
- One or less alcoholic drink per day for women
- Two or less alcoholic drinks per day for men
Stress can contribute to weight gain and heart disease. Learn relaxation and stress management techniques.
- Reviewer: James Cornell, MD
- Review Date: 06/2016 -
- Update Date: 05/20/2015 -