Are you struggling to lose weight? Are you tired of adopting diets that don’t work? If so, insulin resistance might be sabotaging your efforts. Insulin resistance is common with obesity, which makes losing weight more challenging.
How widespread is insulin resistance? The American Diabetes Association (ADA) reports 18 million Americans are diagnosed with type 2 diabetes, while 84 million adults are walking around with prediabetes or borderline diabetes. These numbers are a sobering reminder of the serious and growing epidemic of diabetes in the United States.
The problem of insulin resistance goes beyond weight problems. Insulin resistance isn’t just a roadblock to managing blood sugar levels. It’s also a sneaky health condition that can put your heart health in danger and increase your risk of developing high blood pressure. This means that the effects of insulin resistance can extend far beyond the pancreas and have a serious impact on your overall health.
But luckily, there are some ways to combat insulin resistance and get fit. Let’s look at some of those.
Add resistance training
Resistance training is one of the most powerful tools for burning calories and losing weight. While cardio may be the go-to for many people looking to slim down, strength training builds muscle. Building muscle can help your body use insulin more efficiently, which is important for controlling blood sugar levels.
Not only does the extra muscle you build and the calories you burn during strength training help with fat loss, but it also reduces your risk for diabetes and other metabolic issues. Resistance training benefits fitness and fitness goals, along with building strength.
Get enough sleep
You may have heard that sleep deprivation can cause insulin resistance. That’s because it’s harder to regulate your blood sugar when you’re tired. Plus, lack of sleep or poor-quality sleep also boosts the release of hormones like cortisol and adrenaline, which tell your body to store fat instead of burning it.
The good news is that getting enough sleep can help prevent insulin resistance from developing. If you already have diabetes or prediabetes (a condition in which blood glucose levels are higher than normal, but not high enough for a diagnosis of diabetes), getting enough restful slumber will help keep those numbers under control.
How much sleep do you need? It depends on our age and activity level: Adults should get between seven and eight hours of sleep per night for optimal health and insulin sensitivity.
Reduce stress
Stress contributes to weight gain. How? It stimulates the release of cortisol, a stress hormone that makes it harder to lose weight. Plus, it can make you eat more comfort foods and snacks and drink more alcohol.
Lack of sleep also stimulates appetite hormones that increase cravings for sugary and fatty foods. Furthermore, stress can create a feeling of fatigue, which can make it difficult to find the motivation to exercise or lead a healthy lifestyle.
Although it can be difficult to manage, there are ways to reduce stress and its associated effects on your weight. Taking time for yourself, exercising, meditating, and talking to a therapist are all effective ways to manage stress and its effects on insulin resistance. If you feel stressed, consider the following tips:
- Take a break at work and walk outside for 10 minutes every hour or so (improves insulin sensitivity, too).
- Write down what makes you angry on a sheet of paper, and then rip it up in small pieces and throw them away.
- Write in a journal.
- Focus on your breathing and expanding your lungs fully with each breath.
- Try mindfulness meditation.
- Do something nice for someone else — it will help your mood in the long run.
Eat more fiber and less sugar.
Fiber helps you feel fuller longer, so you’re less likely to overeat and snack. This is important when it comes to weight loss. Plus, it helps your body absorb fewer calories and works as a natural laxative, which can help with constipation problems.
Fiber also promotes digestive health by slowing digestion, so that food passes through your system more slowly, allowing more time to absorb nutrients from what you eat and reducing blood glucose spikes that contribute to weight gain and insulin resistance.
In addition, fiber promotes healthy bacteria in the gut that support a robust immune system and better blood sugar balance. When eating foods high in fiber, start slowly. Consuming too much fiber too quickly can cause bloating and digestive upset.
Cut out ultra-processed carbs
Ultra-processed carbs are typically high in sugar because they have been processed, which also increases their GI (glycemic index). This means that consuming them will raise blood sugar levels more quickly than eating whole foods. Processed carbs often contain added sugars, such as high fructose corn syrup or sucrose, which fuel insulin resistance.
Shop the perimeter of the grocery store, where they stock the “good stuff,” including fresh fruits, vegetables, and lean proteins. This can help you avoid the heavily processed and packaged foods in the center aisles.
Another approach is to make a conscious effort to prepare more meals at home using whole, unprocessed ingredients. When you prepare meals in your own kitchen and buy the ingredients, you control the quality and nutritional value of what you’re eating.
Finally, consider incorporating more plant-based meals into your diet. Add more fruits, vegetables, legumes, and whole grains to your plate, and skip the packaged stuff.
Lose weight, but don’t set your goals too high
Losing weight is the number one action you can take to reduce insulin resistance. Successful, long-term weight loss is associated with improvements in insulin sensitivity. But don’t increase your stress level by trying to lose weight too fast. Don’t set goals too far into the future: Six months, a year, or five years from now can feel daunting if you’re just starting your weight-loss journey.
Instead of thinking about what you’ll weigh in three years or more down the road, focus on short-term milestones first: When will I fit into my favorite jeans again? When will I go hiking without feeling winded halfway up a hill? Set smaller targets and work toward them as time passes. As long as they’re realistic, every step forward counts.
Eat protein with every meal
Protein is the most satiating macronutrient, meaning it will keep you feeling fuller longer and help you stay on track with your weight-loss goals. When you’re eating more protein, you consume fewer processed carbohydrates that can spike your blood sugar. Protein is an essential macronutrient that helps build and repair tissues. It has beneficial effects on insulin sensitivity, especially when you replace some processed carbs on your plate with protein.
Conclusion
Remember that even small changes can make a big difference. If nothing else, focus on one or two new habits each week and stick with them until they become routine. Losing weight and conquering insulin resistance is a marathon, not a sprint.
References:
- Statistics About Diabetes | ADA. Diabetes.org. Published 2019. Accessed January 25, 2023. /diabetes.org/about-us/statistics/about-diabetes
- National Institute of Diabetes and Digestive and Kidney Diseases. Published January 25, 2023. Accessed January 25, 2023. niddk.nih.gov/health-information/health-statistics/diabetes-statistics
- Clamp LD, Hume DJ, Lambert EV, Kroff J. Enhanced insulin sensitivity in successful, long-term weight loss maintainers compared with matched controls with no weight loss history. Nutr Diabetes. 2017 Jun 19;7(6):e282. doi: 10.1038/nutd.2017.31. PMID: 28628125; PMCID: PMC5519190.
- Hejnová J, Majercík M, Polák J, Richterová B, Crampes F, deGlisezinski I, Stich V. Vliv silove-dynamického tréninku na inzulínovou senzitivitu u inzulínorezistentních muzů [Effect of dynamic strength training on insulin sensitivity in men with insulin resistance]. Cas Lek Cesk. 2004;143(11):762-5. Czech. PMID: 15628572.
- Tettamanzi F, Bagnardi V, Louca P, Nogal A, Monti GS, Mambrini SP, Lucchetti E, Maestrini S, Mazza S, Rodriguez-Mateos A, Scacchi M, Valdes AM, Invitti C, Menni C. A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet-A Cross-Over Controlled Inpatient Dietary Study. Nutrients. 2021 Dec 7;13(12):4380. doi: 10.3390/nu13124380. PMID: 34959931; PMCID: PMC8707429.
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