Syndrome X, also called metabolic syndrome, is a condition that involves a group of health problems, including high blood pressure, high blood sugar, high triglycerides, high HDL cholesterol and excess abdominal fat. People with metabolic syndrome are at a high risk of developing diabetes and heart disease. Weight loss in people with a BMI over 25 can both prevent and reverse metabolic syndrome and the problems it brings with it. Unfortunately, people with metabolic syndrome also have a harder time losing weight, possibly due to insulin resistance. There are some changes you can make to help you get your weight and your metabolic syndrome under control.
Step 1
See your doctor and find out if you need medications to control your blood pressure, insulin levels and cholesterol. Your medications needs will change over time, depending on the severity of your condition and how much weight you lose.
Step 2
Change your diet so that you're eating fewer than 50 percent of your total calories in the form of carbohydrates. Eat more vegetables, lean proteins and whole grains. Avoid fast food and other foods high in calories and saturated fat.
Step 3
Limit your alcohol intake to no more than one drink per day if you're a woman and two if you're a man. Alcohol raises triglyceride levels and blood sugar. It's also a source of empty calories.
Step 4
Eat a high-fiber diet to help control insulin levels. Men and women less than 50 years of age respectively need 38g and 25g fiber a day. Get your fiber from whole grains, fruits and vegetables rather than fiber supplements.
Step 5
Exercise to control blood pressure, lower cholesterol, control blood sugar and create the necessary calorie deficiency for weight loss. Try to do intense cardiovascular activity for at least 30 minutes each day, five days each week. Ask your doctor if more or less exercise is appropriate for you based on your level of health.
Step 6
See your doctor regularly, especially after beginning an exercise program and losing weight as your need for medication may change rapidly as your body changes.
Tips and Warnings
- Make you first goal to lose five to ten percent of your body weight, recommends MayoClinic.com, because this amount of weight loss significantly decreases your risk for heart disease and diabetes.
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