To figure out whether you're at risk, check your waist. When measured at your belly button while you suck in, it should be half your height or less in inches. The more fat you have bunched around your middle, the more proinflammatory cytokines you have racing around in your blood. These signal inflammation, and the more inflammation you have, the greater your health risks. Once the inflammation ball gets rolling, the danger of obesity, cardiovascular disease and metabolic syndrome go up.
The great news is that you and your body get a second chance. It doesn't take that long, and it isn't that difficult—if you know what to do. Lower your percentage of body fat with the triple threat:
- Walking 30 minutes each day (no excuses!)
- Weight training—not for bulk, for strength—three times a week
- And eating right
It's easier than you can imagine once you start. It's how both of us always eat (yes, always!). And the inches around your waist will roll off, as long as you keep walking and working out.
For more from the YOU Docs, visit RealAge.com.
The holiday superfood you can eat all year long.