Insulin resistance, a condition that affects the body's ability to use the hormone insulin effectively, may contribute to weight management challenges. This condition affects 40% of adults aged 18-44. Fortunately, natural and conventional approaches can support improved hormone balance and weight management.
This article focuses on practical strategies for managing weight when dealing with insulin resistance to support overall health and well-being.
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What Is Insulin Resistance And How Does It Affect Weight?
Insulin resistance describes impaired insulin sensitivity, a problem that occurs when cells in fat, muscles, and the liver don't respond appropriately to insulin (a hormone produced by the pancreas).
Insulin is responsible for moving sugar (obtained from foods consumed) from the bloodstream into other cells within the body. Insulin resistance causes the pancreas to make more insulin in response to high blood sugar levels, affecting hormone balance. Fortunately, insulin resistance can be managed, and people with this condition can work towards achieving their weight management goals.
The Relationship Between Insulin Resistance and Weight Gain
Research has discovered a link between weight gain and insulin resistance. Studies show that increased body weight often appears with excessive insulin production. However, evidence suggests that this phenomenon might be related to overeating rather than hyperinsulinemia (high insulin levels) itself.
Weight gain eventually slows after tissues become more resistant to insulin and the body can't make enough insulin to meet its needs. Prolonged insulin resistance may lead to prediabetes (affecting 1 in 3 adults in the United States) and eventually diabetes. Unintentional weight loss is a sign of type 2 diabetes.
The Link Between Insulin Resistance and Body Fat
Where an individual carries their body weight may also affect the risk of insulin irregularities, as research suggests that excess abdominal fat and around the organs (visceral fat) is a leading cause of insulin resistance.
A waist circumference of 40 inches or greater in men and 35 inches or more in women is associated with impaired insulin sensitivity. Additionally, abdominal fat alters hormones that promote inflammation, potentially leading to insulin resistance.
Some forms of diabetes, such as prediabetes and gestational diabetes (diabetes that appears during pregnancy), for example, may be managed by adopting healthy lifestyle habits. Studies show that a 7% weight loss in overweight or obese individuals decreases the onset of type 2 diabetes by 58%.
5 Strategies for Supporting Weight Management with Insulin Resistance
The following strategies can help people struggling with insulin resistance manage their body weight and support insulin function:
#1. Dietary Changes
Consider the following dietary changes to support weight management with insulin resistance.
Eat these nutritious foods:
- Lean proteins: Eggs, organic meats, chicken, fish, seafood, Greek yogurt, and low-fat cottage.
- High-fiber foods: Beans, peas, other legumes, whole grains, fruits, vegetables, nuts, and seeds.
- Non-starchy vegetables: Leafy greens, asparagus, mushrooms, broccoli, and cauliflower.
- Heart-healthy fats: Avocados, nuts, seeds, nut butters, olive oil, and other plant-based oils.
- Whole grains: Brown rice, quinoa, oatmeal, whole-grain pasta, wild rice, and barley.
Eating a healthy, balanced diet consisting of recommended portions of each food group is crucial.
Focus on plant-based foods, as studies show that plant-based diets may support a healthy metabolism and overall well-being.
Reduce the intake of:
- Added sugars
- Highly processed foods, such as pre-packaged snacks and microwavable dinners
- Refined carbohydrates (white bread, sugary cereals, white rice, regular pasta)
- Alcohol
- Saturated fats (animal fats)
- High-fat meats
- Highly processed meats (hot dogs, salami, sausage)
- Fried foods
- Cookies, cakes, pies, and ice cream
- Sugar-sweetened drinks (sweet tea, soda, lemonade, fruit juice, and other sugar-sweetened beverages)
- Sugar-sweetened breakfast cereals
- Sugar-sweetened sauces and condiments
- Fruits canned in syrup
These foods can negatively affect insulin function by causing the pancreas to produce more insulin.
#2. Physical Activity
Exercise may support insulin sensitivity by moving sugar into the muscles. A single session of moderate-intensity exercise can increase glucose uptake by at least 40%. Researchers suggest that 30-45 minutes of moderate-intensity exercise daily or shorter bouts of high-intensity interval training (HIIT) may be beneficial for supporting insulin function.
Regular exercise aids in weight management by increasing calorie expenditure and metabolism, boosting muscle mass, reducing body fat, and supporting a better night's sleep – an essential component of healthy weight management and improved insulin sensitivity.
#3. Medication and Medical Interventions
If lifestyle interventions have been unsuccessful in facilitating weight management, medications may be a solution. Some medicines aid in weight management by supporting insulin sensitivity or reducing appetite, while others help manage coexisting medical conditions.
Taking dietary supplements (under the direction of a healthcare provider) or undergoing hormone therapy for hormone imbalance can support metabolism, making weight management easier. Weight loss surgery might also be an option for some obese individuals.
#4. Improved Hydration
About 75% of individuals in the United States are chronically dehydrated, which can hinder weight management in those struggling with insulin resistance. Drinking more water may support weight management in people with and without insulin resistance by reducing hunger and the risk of overeating.
Studies show that drinking more water increases satiety, and consuming 2 cups of water before meals may support weight management in overweight or obese people. Increasing water consumption can also support healthy blood sugar levels.
#5. Supplement Use
Taking certain supplements may help support insulin function during weight management. Examples of supplements to consider:
- Cinnamon: Taking 4 grams of cinnamon daily (about 1 teaspoon) may support healthy blood glucose levels in people with prediabetes and obesity.
- Fenugreek: Studies show that fenugreek may support healthy blood sugar levels.
- Ginseng: Research suggests that ginseng may support glycemic control.
- Biotin: Studies show that taking at least 9 milligrams of biotin daily may support healthy blood sugar levels.
- Banaba: One study demonstrated supplementing with 500 milligrams of banaba twice daily may support insulin sensitivity.
- Flavonoids: Studies suggest that flavonoid supplements may support insulin function in overweight and obese study subjects.
- Fiber supplements: Taking 17 grams of NUTRIOSE fiber supplements twice daily may support insulin function.
- Alpha-lipoic acid (ALA): Researchers found 400 milligrams of ALA may support insulin function.
- Omega-3 fatty acids: Studies demonstrate that omega-3 supplementation may support insulin sensitivity among individuals with metabolic concerns.
- Magnesium and vitamin D: Studies show that combining magnesium with vitamin D may support blood sugar control.
- Vitamin K: Vitamin K supplementation may support insulin sensitivity and overall health.
- Probiotics: Probiotic supplements may support insulin function in women with polycystic ovary syndrome (PCOS).
- Resveratrol: Researchers found that resveratrol supplementation may support healthy blood sugar levels and insulin sensitivity.
Individuals should always consult with a medical provider before taking dietary supplements and to establish appropriate dosing, especially if they take medications or have a chronic disease.
Why Is Managing Weight Harder with Insulin Resistance?
Insulin resistance makes weight management more challenging because the body's impaired ability to use insulin for energy may increase fat storage. However, managing weight with insulin resistance is still entirely possible with the proper lifestyle habits or support plan.
Factors Contributing to Weight Retention
Factors that contribute to weight retention in people with insulin resistance include:
- Genetics
- Poor dietary habits
- Lack of physical activity
- Hormone imbalances, including polycystic ovary syndrome (PCOS)
- Aging
- Family history of overweight or obesity
- Sleep disorders
- Depression, anxiety, or other mental health disorders
- Stress
- Underlying medical conditions
- Certain medications
Additional Tips for Weight Management Success
Here are some other tips for success in managing weight with insulin resistance:
Prioritize Sleep
Getting plenty of sleep is vital for supporting insulin sensitivity and managing weight with insulin resistance. Sleeping more than seven hours per night can support insulin function, lower the risk of type 2 diabetes, and enhance weight management in overweight or obese individuals.
To achieve a better night's sleep, consider the following recommendations:
- Set a regular sleep schedule that allows at least seven sleep hours per night.
- Sleep in a relaxing, quiet, dark, and cool room.
- Participate in regular exercise, but avoid physical activity right before bed.
- Avoid screen time (televisions, computers, phones) before bedtime.
- Avoid smoking, large meals, caffeine, and alcohol before you go to sleep.
Individuals with sleep apnea or other sleep disorders should seek treatment from their provider if they're not able to get a good night's rest using natural methods.
Manage Stress
Studies show that stress may affect insulin function, promote inflammation, and increase the risk of obesity through its effects on behaviors, cognition, and physiology.
Ways to minimize stress to support weight management with insulin resistance include:
- Massage
- Deep breathing exercises
- Time spent outdoors
- Meditation
- Yoga
- Tai chi
These techniques can enhance insulin utilization, balance hormone levels, and support fat management.
Seek Professional Guidance
Individuals should consult a healthcare provider, dietitian, or diabetes educator to create a personalized weight management plan based on their health history, lifestyle, treatment preferences, and goals.
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Key Takeaways
It's vital to understand the impact of insulin resistance on weight management. To recap, the strategies for managing weight with insulin resistance include:
- Healthy diet
- Regular exercise
- Stress reduction
- Sleep
- Hydration
- Supplements (if recommended by a specialist)
- Medical supervision
Patience, consistency, and professional guidance are the keys to weight management success, a lower risk of medical complications, and an exceptional quality of life.
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