Reverse Metabolic Syndrome

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Metabolic syndrome is a condition that is made up of three or more health care factors: obesity centered in the stomach or the abdomen, high triglyceride levels, low HDL or "good" cholesterol, hypertension and hyperglycemia. Metabolic syndrome can lead to several serious health problems including diabetes, cardiovascular disease and stroke. There are several ways to manage the symptoms of metabolic syndrome.

Weight Loss

One leading symptom of metabolic syndrome is excess fat around the stomach and abdomen. This increases the likelihood of developing adult onset diabetes. Losing just five to ten percent of your body fat can help increase your body's ability to recognize and respond appropriately to insulin. This lowers insulin resistance. Weight loss can be accomplished through exercise and diet, especially exercises that focus on the core areas of the body. If these methods are not effective, though, medication or weight loss surgery may also help lose the extra weight.


Certain foods affect metabolic syndrome in positive and negative ways. Foods that are high in calories and fat can cause weight gain and high levels of triglycerides. They should be avoided. Instead, increase your intake of healthy carbohydrates such as whole grains, fruits and vegetables. Lean proteins such as baked chicken or turkey are also good for metabolic syndrome and can decrease the likelihood of heart disease and stroke.


Doctors recommend a minimum of 150 minutes per week of aerobic exercise. Thirty minutes daily, or 210 minutes weekly, is even better. There are all sorts of healthy exercises you can engage in. The most simple is walking. If you have trouble forcing yourself to walk on a regular basis, consider getting a pet dog that needs daily walks or make a commitment to walk with a friend. Other good aerobic exercises include swimming, yoga, karate and using exercise machines like an elliptical machine or a rowing machine. Since metabolic syndrome can lead to heart disease, it's best to check with a doctor before starting a rigorous exercise program.

Having metabolic syndrome can be a real nuisance. Not only can it cause unpleasant symptoms like weight gain, it can also lead to illnesses like diabetes, stroke and heart attack. Luckily, there are things you can do to control your metabolic syndrome and lower your risk of complications. You can lose weight in the stomach area, you can watch your diet closely and you can exercise on on regular basis.

Cite this page: N., Sam M.S., "Reverse Metabolic Syndrome," in, February 21, 2016, (accessed August 11, 2022).