If you are constantly dieting to lose weight, but seem to be gaining more as the years go by, you may have insulin resistance. Insulin resistance is associated with type 2 diabetes, because your cells become resistant to insulin, which causes your blood sugar to rise. When your glucose metabolism is out of balance, your body goes into survival mode and holds onto fat. That's why it is so difficult to lose weight when you have insulin resistance. It's more complicated than simply counting calories. Instead, you have to eat the right foods and exercise. Here are some tips that may help.
When you have insulin resistance, you may crave simple carbohydrates because they convert quickly into sugar. However, you should do the opposite and avoid simple carbs, and reduce your overall intake of other carbohydrates. There are several popular low carbohydrate diets you can follow if you need help coming up with meal plans.
Eating fewer carbs works because it lowers your body's need for insulin. Carbohydrates in the form of sugar, and things like flour that convert quickly to sugar, cause your blood glucose levels to spike and signal the need for increased insulin. If you can avoid blood sugar spikes, you can prevent the need for your body to release more insulin. This helps interrupt the cycle of insulin resistance.
Get More Exercise
Exercise not only helps you lose weight by burning calories, it also helps decrease insulin resistance in your cells. If you're sedentary now, work up slowly to at least 30 minutes of exercise daily. It's important to be consistent with exercise and do it on a daily basis for the best results. Find an activity you enjoy such as brisk walking, bike riding, or swimming, so you'll be inclined to stick with it for the long term.
It's a good idea to work with your doctor to lose weight when you have insulin resistance. You'll need to have your blood sugar and insulin levels monitored because if they are too high, you could have other health complications, such as diabetes. To prevent this, and to help you with weight loss, your doctor may prescribe medications that help your body become more insulin sensitive.
Insulin resistance is a vicious cycle in your body. Once you are resistant to insulin, you gain weight easily and hold onto it. And once you are overweight, it causes you to become more insulin resistant. The good news is this principle works in reverse to your advantage. Getting your weight or your insulin resistance under control will start reversing the cycle. Even losing a little weight may help your cells become more sensitive to insulin, so you'll be on your way to better health and more weight loss.Share