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Weight Management
Metabolic Syndrome and Waist Circumference
The lastest research has shown that a more precise risk indicator is the measurement of waist circumference, or simply explained, the fat found around your waist.
The International Diabetes Federation (IDF) has crafted a worldwide definition to help establish guidelines for measuring people at risk of having this new epidemic called Metabolic Syndrome.
According to the new IDF worldwide definition of the Metabolic Syndrome, in order for a person to be defined as having the metabolic syndrome they must have:
| Central obesity |
(defined as waist circumference)
>90cm for South Asians/Chinese men
>80cm for South Asians/Chinese women |
| plus any two of the following four factors: |
| 1. Raised TG level: |
1.7 mmol/L (150mg/dL), or specific treatment for this lipid abnormality |
| 2. Reduced HDL cholesterol: |
1.03 mmol/L (40 mg/dL) in males and < 1.29 mmol/L (50 mg/dL) in females, or specific treatment for this lipid abnormality |
| 3. Raised blood pressure: |
systolic >130 mmHg or diastolic > 85 mmHg, or treatment of previously diagnosed hypertension |
| 4. Raised fasting plasma glucose: |
systolic >130 mmHg or diastolic >>5.6 mmol/L (100 mg/dL), or previously diagnosed type 2 diabetes
If above 5.6 mmol/L or 100 mg/dL, and oral glucose tolerance test is strongly recommended, but is not necessary to define presence of the syndrome.
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| The reasons for treating Metabolic Syndrome |
3x risk of suffering Heart Attack or Stroke
2x risk of dying from such event
Higher risk of developing type 2 diabetes
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Weight Loss Guidelines
- Choose healthy meals. Move toward plant-based, low-fat, high-fiber foods such as vegetables, fruits, and whole grains. Limit animal fats, sweets, and refined foods,
- Don't skip meals. Watch your portion sizes and limit second helpings.
- Be physically active: walk, bike, hike, swim, work in your yard, golf, and play sports. Accumulate 30 or more minutes of physical activity daily. Get an exercise partner. Choose fun activities. Think of activity as play.
- Guard against being overstressed, emotionally upset, or excessively tired. Discouragement is your worst enemy. Get adequate rest and maintain a hopeful, positive outlook on life.
- Be realistic. Don't try to lose weight too fast. A weight loss of ½ - 1 lb. (.2-.5kg) per week is a good goal. Set a short-term goal to lose 10-15 lbs. (4-7 kg) and then keep it off.
- Foster supportive relationships. Get a buddy to join you in your new health program.
- Keep written records. Write out your goals and record your progress.
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