If You Need to Lose Weight

• Find a weight loss program that's right for you.
• Lose weight slowly and steadily. Plan ways to maintain the weight loss.
• Keep track of your weight.
• Learn how to make better eating choices.

Eat Healthful Foods

• Use nutrition labels as a guide.
• Eat more fruits and vegetables.
• Choose lean cuts of meat.
• Bake, broil, or grill your poultry, and fish.
• Cut back on the amount of salt in your diet. Don't add salt to foods.
• Cut down on saturated and trans fats.
• Make half the grains you eat whole grains.
• Eat more fiber-rich foods such as beans, fruits, vegetables.
• Eat less sugar.
• Limit or eliminate soda and other sugary drinks, even juice.

The Mediterranean diet is one diet that may help to lower your risk of metabolic syndrome. This diet emphasizes plant-based foods like fruits, vegetables, grains, and olive oil. It also highlights low-to-moderate amounts of fish, poultry, and dairy products.

Get More Exercise

• Exercise a little each day. Aim for a total of 30 minutes or more.
• Commit yourself to more physical activity. Join a health club or plan walks with friends.
• Include increased activity into your daily habits.

See Your Doctor

• Get regular physicals from your doctor.
• To track your weight, blood pressure, cholesterol, and blood glucose levels.
• Get help finding a diet and exercise program that's right for you.

Other Ways to Reduce Your Risk

Work with your doctor to:

• Control your blood pressure
• Control your cholesterol levels
• Prevent diabetes by eating healthy food and by exercising
• Quit smoking