metabolic syndrome

Question
Lawrence
I am 50.
I have done a lot of research on my condition.
I am at least 30 pounds overweight with most of my weight carried on a very pronounced abdomen.
I actually eat very little-around 1500 calories a day, no high fat or refined carbs.
My doctor has checked my thyroid and it is OK.
My only conclusion is that I suffer from Metabolic Syndrome.
This is probably genetic as my two uncles on my fathers side had the same physique and eventually developed full blown diabetes.
The dietary guidelines call for eliminating red meat and refined carbohydrates which I am attempting to do.
I also suspect that my high carbohydrate breakfast might be a problem, in spite of ALL the conventional wisdom that says you MUST eat breakfast. For the last week I have skipped breakfast. I crave toast and cereal in the morning, even the healthy high fibre variety.I eat no carbohydrates until the evening.
This 'shift' in the timing of carbohydrate consumption, while maintaining the same calorie count, has led to a small decrease in abdominal girth.
This too goes against conventional wisdom that says it doesnt matter what time of day you eat its the daily total that counts.
I would appreciate you opinion on what I consider my 'unique'
Also, in your opinion, what form of exercise would be the best for me?
I have a treadmuill which I use regularly-I find it helps to remove stress. I havent noticed it helping with weight loss however, I am thinking I havent found the right exercise.
I have tried 'interval training' this was very tough especially at my age, and just left me exhausted. I have tried long runs which leave me with sore feet and knees.Any advice her appreciated.I dont lift weights-I am already naturally big muscled. Any thoughts here?

Answer
I will address your issues the same way you listed them.

1. 50 years of age is not old, but 50 does state that you need to carefully enter a program of exercise with the approval of a doctor. Fifty also states that there are physical limitations that you may have now that as you progress ,may change for the better or the worse. You will start to have to listen to your body as you exercise, for signs of stress that may hurt you if your not watching,such as muscle pulls, feet problems and knee and back issues.Even though I wrote this I am still saying that you should still be able to achieve a fitness level that is probably better then you have had all your life.
Lets talk about your calorie count,you need to have your R.M.R.(Resting Metabolic Rate) test done to determine the exact amount of calories that you are using without exercise. Once you know this you will be able to know how many calories you need to burn extra per day to lose weight.
Metabolic Syndrome is possible but it is probably not the case. You are 50 and you metabolic rate is slowing down because of that. On top of that your eating habits and exercise habits may also be a contributing factor. Once you have done you RMR you will know what you are working with.
Diabetes has been shown could be genetic, but analyze your two uncles and father and answer these questions to determine genetics. 1. What age did they get diabetes? 2. Where they  over weight according to their BMI chart?3. What where their eating habits?4. Where they exercising? Depending on the answer to these questions is depending on a genetic connection.If you answers where negative in anything I listed then they probably where their own contributing factor.

The answer to eating your carbs early is yes, of course this allows you all day to work off the insulin you consumed.As for toast and cereal, even if you are borderline diabetic you still need fiber and you can still eat these things. You just need to limit the type and quantity.The type should be 100%whole wheat organic bread and one slice not two. Cereal organic high in fiber low carbs and low sugar.You should read about the glycemic index and glycemic load.

AS FOR SKIPPING MEALS THIS IS VERY BAD THAT IS WHY IT IS CAPITALIZED, DON'T DO IT .Skipping meals slows your metabolic rate. You should actually be eating less per meal and increasing the amount of times you are eating to 5 or 6 small meals instead of 3 to 4..

As for exercise you should be doing 30 minutes of Cardio on most days of the week. You should also include circuit training in at least three to four of those days for thirty minutes on top of the 30 minutes you are doing for cardio.Tredmill, elliptical, bike all good, but the key is to keep variety, mix it up so you do not hurt yourself by over stressing certain muscle and by under developing others.
Good Luck Feel free to write again if you need more advice  

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