Insulin resistance, a condition that affects the body's ability to use the hormone insulin effectively, may contribute to weight loss challenges. This condition affects 40% of adults aged 18-44. Fortunately, natural and conventional treatments can promote improved hormone balance and weight management.
This article focuses on practical strategies for losing weight when dealing with insulin resistance to minimize the risk of type 2 diabetes.
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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 too much insulin in response to high blood sugar levels, upsetting hormone balance. Fortunately, insulin resistance is treatable, and people with this condition can effectively achieve weight loss 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 become 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, are potentially reversible 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 Effective Strategies for Losing Weight with Insulin Resistance
The following strategies can help people struggling with insulin resistance lose excess body weight and potentially reverse insulin abnormalities:
#1. Dietary Changes
Consider the following dietary changes to boost weight loss 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 decrease the risk of type 2 diabetes and diabetes-related complications.
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 resistance by causing the pancreas to produce excess insulin.
#2. Physical Activity
Exercise improves 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) is an effective strategy for improving insulin resistance.
Regular exercise aids in weight loss 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 loss, medications may be a solution. Some medicines aid in weight loss by improving 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 speed up metabolism, making weight loss 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 loss in those struggling with insulin resistance. Drinking more water aids in weight loss 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 optimizes weight loss in overweight or obese people. Increasing water consumption can also improve blood sugar levels, reducing the risk of type 2 diabetes.
#5. Supplement Use
Taking certain supplements may help reduce insulin resistance during weight loss. Examples of supplements to consider:
- Cinnamon: Taking 4 grams of cinnamon daily (about 1 teaspoon) may reduce blood glucose in people with prediabetes and obesity.
- Fenugreek: Studies show that fenugreek may reduce the risk of type 2 diabetes.
- Ginseng: Research suggests that ginseng may optimize glycemic control.
- Biotin: Studies show that taking at least 9 milligrams of biotin daily may improve blood sugar levels.
- Banaba: One study demonstrated supplementing with 500 milligrams of banaba twice daily improved insulin sensitivity.
- Flavonoids: Studies suggest that flavonoid supplements may decrease insulin resistance in overweight and obese study subjects.
- Fiber supplements: Taking 17 grams of NUTRIOSE fiber supplements twice daily may improve insulin resistance.
- Alpha-lipoic acid (ALA): Researchers found 400 milligrams of ALA improved insulin resistance.
- Omega-3 fatty acids: Studies demonstrate that omega-3 supplementation boosts insulin sensitivity among individuals with metabolic disorders.
- Magnesium and vitamin D: Studies show that combining magnesium with vitamin D improves blood sugar control.
- Vitamin K: Vitamin K supplementation may improve insulin sensitivity and reduce the risk of related conditions.
- Probiotics: Probiotic supplements may benefit insulin resistance in women with polycystic ovary syndrome (PCOS).
- Resveratrol: Researchers found that resveratrol supplementation reduced blood sugar and significantly improved 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 Losing Weight Harder with Insulin Resistance?
Insulin resistance makes weight loss more challenging because the body's impaired ability to use insulin for energy increases fat storage. However, losing weight with insulin resistance is still entirely possible with the proper lifestyle habits or treatment 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 Loss Success
Here are some other tips for success in losing weight with insulin resistance:
Prioritize Sleep
Getting plenty of sleep is vital for optimizing insulin sensitivity and losing weight with insulin resistance. Sleeping more than seven hours per night can improve insulin resistance, lower the risk of type 2 diabetes, and enhance weight loss and fat loss 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 increases insulin resistance, promotes inflammation, and increases the risk of obesity through its effects on behaviors, cognition, and physiology.
Ways to minimize stress to lose weight 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 maximize fat loss.
Seek Professional Guidance
Individuals should consult a healthcare provider, dietitian, or diabetes educator to create a personalized weight loss 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 loss. To recap, the effective strategies for losing 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 loss success, a lower risk of medical complications, and an exceptional quality of life.
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