Yes, you absolutely can lose weight when your body is insulin resistant; however, you must modify your nutrition and increase your physical activity. Be sure to consult your physician to make sure it is safe for you to begin an exercise program and to modify your nutrition.
Below are six tips to help you start losing weight and increasing your body's sensitivity to insulin again:
1. Reduce your overall food (calorie intake): Before reducing your food intake log what you're eating into a food journal or online food tracker to determine how many calories you're consuming currently, then try to reduce your daily intake by approximately 500 calories/day. If you find you are eating foods high in sugar, these should be the first ones you decrease or eliminate. Doing this should set you up for at least one pound of weight loss per week. According to the American Dietetic Association (ADA) losing just five to ten pounds will actually increase your body's sensitivity to insulin and lower your blood glucose.
2. Eat smaller meals more frequently throughout the day: This practice will help to minimize fluctuations in your blood sugar and insulin levels. Further, it will help keep you more satisfied and less hungry. Hunger usually leads to us making poorer food choices that are typically high in the types of ingredients and nutrients that promote elevated blood sugar and spikes in insulin, which is what you don't want.
3. Eat more fiber: Focus on getting 25-30 grams per day from various whole grain and vegetable sources. Dietary fiber slows down digestion and may limit increases in blood glucose, which when chronic is what leads to insulin resistance. It also aids in satiety so you don't get hungry as fast.
4. Stay hydrated: Drinking water will help to remove excess sugar (glucose) from the blood, which if chronic as mentioned above, is what leads to insulin resistance.
5. Increase your physical activity: Performing a combination of cardiovascular and strength training exercises for as little as 30 minutes a day 3-5 days a week will lower your blood glucose and increase your sensitivity to insulin.
6. Aim for at least seven hours of sleep per night: A recent study showed that just one night of shortened sleep was enough to induce insulin resistance. If you are chronically sleep-deprived, it may be contributing to your insulin resistance.
More Answers from Tony Ambler-Wright - Sharecare Fitness Expert