Metabolic Health & Weight Loss According to the National Center for Health Statistics, obesity affected about 93.3 million US adults in 2016. That makes the rate nearly 40% - this is an alarming statistic because of all of the medical issues tied to obesity-related symptoms. Added weight places stress on your internal organs: vital components of your body like your heart, liver, kidney, joints and reproductive systems. One of the most dangerous elements of obesity-related conditions is that it is a very long degenerative process. The body is resilient, and many organs can function under stress for a long time. Oftentimes symptoms will not show entirely until nearly 80% of your organ’s capacities are affected - by which time restorative treatments are more difficult. Some of the risks for obesity-related conditions could be anything from cancer, cardiovascular disease, diabetes, liver disease, and obstructive sleep apnea. Weight loss may help reverse many of these diseases. Before we can start to understand metabolic health and weight loss, there needs to be a better definition of what metabolic health means in terms of those with diabetes. There does not seem to be an agreed upon definition for what metabolic health is or entails - it is often said to be caused by “metabolic syndrome.” However, the conditions of these definitions are discussed by health experts and medical professionals because the spectrum is so large that stringent definitions could affect treatments across this range of individuals. While this is all true, the definitions for metabolic health do have a few common factors. Globally, the body mass index rate for being considered “lean” is anything under 30kg/m². Anything above this is considered “obese” or at least at risk of metabolic diseases, according to the World Health Organization. Other definitions for metabolic health or those prone to “metabolic syndrome” factor in insulin resistance, however, some of these overlapping areas in definitions start to become problematic. What is the difference between a metabolically unhealthy obese individual when compared to a metabolically healthy lean individual? Certain risk factors have to be defined: one being a person’s BMI, and the other being a certain level of metabolic health. There are more considerations for what constitutes metabolic syndromes, like the previously mentioned insulin resistance in addition to cardiorespiratory fitness. Good health can also be measured by natural components like blood sugar, good cholesterol, blood pressure, triglycerides, and waist size. However, these conditions can exist at concerning levels within individuals that are not obese, and vice versa. So we can begin to see how metabolic health is not necessarily tied to weight. External factors and surrounding environments play a role in this expanding discourse, as well as genetic disorders. In order to combat all of this lengthy discussion, it can be helpful to outline some of the simple and effective ways that we can all improve our metabolic health by optimizing both our internal and external factors. Some of the broader factors involved in weight gain include genetic makeup, hormone fluctuation, diet, and lifestyle. So how can we improve our metabolic health on a daily basis? * Aerobic Exercise: while this seems like an obvious answer. * Strength Training: this is the perfect complement to aerobic exercises - basic weightlifting will increase muscle mass, which is important for weight loss because muscle tissues burn more calories than fat tissues. * RMR Testing: in order to improve your metabolic rates and stimulate weight loss, you must understand where you are beginning from, otherwise it will be more difficult to chart any progress. Find a way to either take an RMR test or conduct a DXA scan in order to receive the information you need. * Diet: weight loss does not mean to go on a diet, but just that you should pay attention to your eating habits. Do not skip meals, otherwise, your body will react in ways to conserve energy and will ultimately create more fat storage - so keep a consistent diet. Fill your eating habits with anti-oxidants that will improve bad cholesterol levels such as green tea, as a caffeine substitute, as well as superfoods and fruits. Experts also recommend to refrain from drinking alcohol and to drink at least 48 ounces of water a day to enhance your metabolic rates. Include more proteins into your diet as these nutrients take longer to digest and will have you feeling fuller for longer periods of time, all the while building muscles. * Sleep Cycles: maintain a healthy sleep cycle by getting to bed and waking at the same time to keep your circadian rhythm in line. Lack of sleep or fluctuations in sleeping patterns will ultimately affect your digestion rates and metabolic functions. Understanding what constitutes “metabolic syndrome” and what may cause obesity or unhealthy an metabolism hopefully gives you a better idea of how metabolism is connected to weight. Whether you are diabetic and require supplements and regulators for metabolism, or you are focusing on weight loss and enhanced health, it is important to keep goals in your mind. Fitness or weight-loss goals should be established whether you are treating a disease or not. Weight loss is interestingly tied to human history, as our bodies are prepared to combat famine and starvation. Contemporary lifestyles lend themselves to a variety of sleep cycles and diets and our bodies still operate on survival functions amidst modern-day comforts. Once weight loss occurs, metabolic rates fluctuate as they respond to signals of starvation. Understanding weight loss and metabolism in this way are crucial in being able to identify your weight loss goals and enhanced health. This is why diet pills or conventional dieting is not as effective as metabolic programs and plans that incorporate natural supplements to replace deficiencies in your body as you lose weight. Consult with your health expert or medical professional to start evaluating your conditions and create a wellness plan that makes the best sense for your body and your preferences.