Weight Loss and the Metabolic Syndrome
Important and useful news about weight loss and the
Metabolic Syndrome came out this month in
Endocrinology and Metabolism Clinics (volume 33, No.
3, Sept. 2004). This journal is very respected by
In case you're wondering, if you suffer with these
things then you have the metabolic syndrome:
Accumulation of fat around the waistline.
Increased fasting glucose.
Decreased HDL (the good cholesterol)
Increased blood pressure
This article summarizes a much research about
effective treatment and if you want to read the
entire article then click here. If I had to tell you one
thing to do to treat all 5 problems (after reading this
and other recent research and treating thousand of
patients and doing my own research) it would be
Keep a daily record of how many miles you walk.
Gradually increase the number of miles that you walk
per day until you're walking 3 miles 5 to 7 days per
In the article, you'll see that they recommend 45 to
60 minutes of walking per day. Most people walk
somewhere between 15 and 20 minute miles so this
equates to about 3 miles per day.
This also agrees with other research that shows that
most people would not continue to suffer with
obesity if they did 1500 to 2000 calories of exercise
per week. At the average goal body weight, most
will burn about 100 calories per mile walked so this
equates to about 15 to 20 miles per week (or 2 to 3
miles per day of walking).
One warning: my experience and the research does
not support bicycle riding or weight lifting or any
other exercise as being as effective as walking or
The other very important factor...KEEPING A RECORD
is shown over and over again to make a huge
difference in how well people lose weight. There are
many things to keep track of but the most important
thing to record (by this recent article and in my
experience) is the thing that does the most good for
weight loss and health: how many miles walked per
Hope the article and summary have helped. If you
have questions, feel free to call me (251-625-2612)
or email (email@example.com or
Charles Runels, MD