Insulin Resistance and Losing Weight

Weight loss is simple, right? Eat less, and move more. Then why do people have such difficulty losing weight?

Eating less and exercising more is just a teeny tiny part of the weight loss equation. Instead, insulin resistance may have more to do with why you can’t shed those last few pounds.

What is Insulin Resistance?

Insulin resistance is a condition in which cells in the body become less responsive to insulin, a hormone that regulates blood sugar levels.

A simple way to think about it is like this. Let’s pretend you have never had a cup of coffee in your life. The first time you drink coffee, you might feel extremely wired & focused because of the caffeine. You think, wow this is amazing and you keep drinking coffee to give you that wired feeling. Then a month goes by and you’ve noticed that drinking one cup of coffee does not give you the same feeling you experienced when you took your first drink of coffee. So, you decide to drink two cups of coffee.

Your body becomes resistant to the amount of coffee you are drinking. And this is what happens in insulin resistance.

Insulin resistance can lead to a variety of health problems, including type 2 diabetes, but one of the most frustrating consequences is difficulty losing weight. In this blog post, we'll explore the relationship between insulin resistance and weight loss, and what you can do to overcome these challenges.

Insulin Resistance and Weight Loss

Insulin resistance can make it difficult to lose weight for several reasons. First, when cells are less responsive to insulin, the body produces more insulin in an attempt to regulate blood sugar levels. This excess insulin can cause the body to store more fat, particularly in the abdominal area.¹

More insulin = more fat production.

Second, insulin resistance can make it more difficult for the body to burn fat for energy. When insulin levels are high, the body is in "storage mode," meaning that it is more likely to store excess calories as fat rather than burn them for energy. This can make it difficult to lose weight, even when you're eating a healthy diet and exercising regularly.

Finally, insulin resistance can contribute to feelings of hunger and cravings for high-carbohydrate, high-calorie foods. This can make it difficult to stick to a healthy diet and maintain a calorie deficit, which is necessary for weight loss. It become a vicious cycle.

Overcoming Insulin Resistance and Weight Loss Challenges

Fortunately, there are many steps you can take to overcome insulin resistance and increase your chances of successful weight loss. Here are just a few tips:

• Eat a low-carbohydrate, high-protein diet: A low-carbohydrate, high-protein diet can help regulate blood sugar levels and improve insulin sensitivity. Focus on lean proteins such as chicken, fish, and tofu, and limit your intake of processed carbohydrates such as bread, pasta, and sweets.²

• Exercise regularly: Regular exercise can help improve insulin sensitivity and promote weight loss. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.³

• Get enough sleep: Lack of sleep can contribute to insulin resistance and weight gain. Aim for 7-9 hours of sleep per night.⁴

• Consider fasting: Research has shown that fasting can improve insulin sensitivity and glucose uptake in healthy individuals. Fasting may be a promising strategy for improving insulin resistance however, more research is needed to fully understand the mechanisms underlying these effects and to determine the optimal fasting protocols for different populations.⁵

In conclusion, insulin resistance can make it difficult to lose weight, but there are steps you can take to overcome these challenges. Eating a low-carbohydrate, high-protein diet, exercising regularly, getting enough sleep, and considering medication are all strategies that can help improve insulin resistance and promote weight loss.

The best way to tackle insulin resistance and weight loss is to work with an experienced practitioner like a naturopathic doctor or a health coach.

Schedule a consult to see if we’re a good fit.

References:

1. Hardy OT, Czech MP, Corvera S. What causes the insulin resistance underlying obesity?. Curr Opin Endocrinol Diabetes Obes. 2012;19(2):81-87. doi:10.1097/MED.0b013e3283514e13

2. de Luis DA, Izaola O, Aller R, de la Fuente B, Bachiller R, Romero E. Effects of a high-protein/low carbohydrate versus a standard hypocaloric diet on adipocytokine levels and insulin resistance in obese patients along 9 months. J Diabetes Complications. 2015;29(7):950-954. doi:10.1016/j.jdiacomp.2015.06.002

3. Marson EC, Delevatti RS, Prado AK, Netto N, Kruel LF. Effects of aerobic, resistance, and combined exercise training on insulin resistance markers in overweight or obese children and adolescents: A systematic review and meta-analysis. Prev Med. 2016;93:211-218. doi:10.1016/j.ypmed.2016.10.020

4. Donga E, van Dijk M, van Dijk JG, et al. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. J Clin Endocrinol Metab. 2010;95(6):2963-2968. doi:10.1210/jc.2009-2430

5. Albosta M, Bakke J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clin Diabetes Endocrinol. 2021;7(1):3. Published 2021 Feb 3. doi:10.1186/s40842-020-00116-1