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10 rules for metabolic health

1. 01
   Measure your waist every month

   Keep it under 90 cm (men) or 85 cm (women).

2. 02
   Read your check-up numbers

   Compare BP, glucose, triglycerides and HDL with the criteria.

3. 03
   Move 150 minutes a week

   Spread moderate aerobic activity across the week.

4. 04
   Strength-train 2–3 times a week

   Protect your muscle mass.

5. 05
   Eat three regular meals

   Don't skip meals or overeat.

6. 06
   Fill half your plate with vegetables

   Add whole grains and protein.

7. 07
   Choose water over sugary drinks

   Cut sugary beverages and snacks.

8. 08
   Don't sit for too long

   Get up and move regularly.

9. 09
   Sleep well

   Aim for 7+ hours at regular times.

10. 10
    Talk to a professional

    Have abnormal numbers checked by a doctor.