What is insulin resistance and how to lower insulin resistance for weight loss?
Insulin is a naturally produced hormone in the body that plays a vital role in controlling blood sugar (glucose) levels and regulating metabolism. Glucose from the blood can enter the cells with the help of insulin. When the cells fail to respond properly to insulin, it is called insulin resistance; in response, the glucose (sugar) levels in the blood increase, which leads to serious health issues like diabetes.
Insulin hormone is the main source that regulates metabolism; to be precise, it balances glucose levels, the main energy source in the body. It is produced by the beta cells in the pancreas; the gland is located in the abdomen. This gland releases insulin, which enters the bloodstream after having breakfast or a meal. Sometimes insulin is released when your blood glucose levels are high. The glucose absorbed from the food is sent into the cells, especially the muscles, liver, and fat tissues. wherever it is needed for energy by the burst of insulin. The left-over glucose is sent into muscle cells, which can be used later.
When the cells in your body are resistant to insulin, it highly increases the glucose levels in the blood. High glucose levels trigger the pancreas to release more insulin to process the excess glucose. Thus, both glucose levels and insulin levels in the body increase dangerously, causing various health complications.
Insulin resistance is a complex health condition that can lead to various health problems like diabetes, coronary artery disease, and diabetes-related metabolic syndrome. However, insulin resistance can be reversible with a guided diet and exercise plan, weight loss in cases of obesity, and medications if necessary.
Though the exact cause of insulin resistance is unknown, many risk factors can lead to insulin resistance. Being overweight or obese, especially abdominal (belly) fat, is considered one of the major risk factors that can cause insulin resistance.
How to lower insulin resistance for weight loss?
Lowering insulin resistance plays a crucial role in weight loss because high insulin levels increase fat storage, which makes it harder to lose weight. Insulin resistance increases hunger and cravings for sugary and high-carbohydrate foods, which increases your weight. Proper insulin function helps the body to use glucose and fat efficiently for energy.
Make a diet plan that includes fibre-rich foods like fruits, vegetables, whole grains, etc., as they improve insulin sensitivity. Eat avocados, nuts, fatty fish, etc., which contain healthy fats; they reduce inflammation and improve your metabolic health. It is highly recommended to include lean protein sources in your regular diet because they stabilize your blood sugar levels and reduce cravings.
Regular exercise, especially cardio workouts (walking, jogging, swimming, etc.), contributes to glucose metabolism and improves the functioning of insulin. Strength training increases muscle mass, which results in improved insulin sensitivity in cells. Short bursts of intense exercise referred to as high-intensity interval training (HIIT) can also improve insulin sensitivity.
Focus on losing weight; even 5% to 10% of weight loss can reduce insulin resistance and improve metabolic health. Avoid extreme dieting, such as crash diets, because it might worsen insulin resistance.
Chronic stress can also promote insulin resistance due to increased cortisol levels. So it is critical to manage stress; to do so, practice meditation, deep breathing, or yoga.
Insufficient sleep can also interfere with insulin function and increase the desire for high-sugar foods. Try to get at least 7 hours of quality sleep every night.
Staying hydrated is one way to improve insulin resistance. Drinking more water flushes excess glucose out of your body and improves overall metabolic function. Avoid or limit sugary drinks and alcohol.
Eating constantly elevates insulin levels. Try intermittent fasting, as it helps to reduce insulin levels and improve insulin sensitivity.
Use doctor-suggested supplements that contain magnesium berberine, omega-3 fatty acids, and apple cider vinegar, which improve insulin sensitivity and blood sugar levels.
The key to effective weight loss is to lower insulin resistance. A combination of many factors can significantly improve insulin sensitivity. However, in cases of people with severe obesity and uncontrolled insulin resistance, bariatric procedures like gastric bypass and sleeve gastrectomy enhance insulin sensitivity along with weight loss. For more detailed information, consult Dr. Venugopal Pareek, one of the best weight loss surgeons in Hyderabad.
