Are Your Weight Issues Due To Insulin Resistance?
Unwanted weight gain is a big issue today. So many people around us are fat and have pot bellies. Out of the several reasons for weight gain, insulin resistance is one reason.
What is insulin resistance exactly?
In layman terms, insulin secreted by the pancreas acts like a key to help unlock the cells of the body to allow sugar to get in. This enables the body to utilize the food consumed. At times, the key (insulin) gets stuck or is not able to unlock so the term ‘resistant’ is used. When the body develops insulin resistance it is unable to utilize the food consumed. This can make you get easily tired, and increase your cravings for carbohydrates.
Why is insulin resistance a problem?
Insulin resistance can result in an unfavourable cascade of effects. The effects include the ability to store the fat in the body more easily. This means you will pile on kilos easily 🙁 . It also increases blood pressure, cholesterol and triglycerides that can result in fatty liver.
Insulin resistance is linked with having a sedentary lifestyle, a diet high in processed carbs and calories. But this insulin resistance can be present in a person right from birth. Research says that a woman’s diet and workout during pregnancy can affect the child’s genes related to insulin resistance, weight matters and also diabetes.
What kind of a body shape is that of an insulin resistant person?
A typical body with insulin resistance is one with thin legs and arms with most of the fat stored in the abdominal region called ‘belly fat’. Such a body is called an apple shaped body. Even if your body type is different you can still be insulin resistant but one of a lesser level.
What to do if you feel that you are insulin resistant?
Ok so you suspect that you are insulin resistant, you want to lose weight and avoid getting diabetes. What to do? Simple, head to the doctor! He/she will guide you well regarding the tests that need to be done.
What can you do about it?
There are certain things that you can incorporate in your daily life that have a positive effect on your test values (blood sugar, insulin levels etc). These habits include:
- Eating healthy
- Getting sufficient quality sleep
A proper diet is effective in calming the system down, and this can be achieved by eating regular meals that are nutritionally-rich. If you have been reading our blog closely you would have known by now what I mean to say by healthy eating!
- Include healthy protein rich foods like eggs, grass-fed/ organic meat, fish, poultry, curd, nuts, seeds, cheese and nut butters.
- Consume more of natural carbs that come from fresh fruits and veggies.
- Consume healthy fats (omega 3 too) from nuts, fish, olive oil and flax seed.
Research says that by exercising you can make your insulin work up to fifty percent better. Isn’t that great news? Exercise actually opens the flood gates of the cells and this allows the glucose (sugar) to get inside.
If you don’t happen to get proper sleep then the levels of the hormone that increases appetite- ‘ghrelin’ increases. Insulin resistance clubbed with high levels of ghrelin are a perfect recipe for weight gain and fatigue.
What can you make out of it all?
In spite of having a genetic tendency for diabetes and insulin resistance you can turn the tide and maintain good health. You will be able to achieve desired results if you work hard.
By keeping your lifestyle factors in control you can win the battle 🙂
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