Insulin Resistance: what it is, why you can’t lose weight, and what you can do about it
As obesity is on the rise we have seen an increase in quick fixes such as pharmaceuticals like semaglutide (Ozempic) or restrictive diets like keto. While these can provide short-term weight loss, once you stop taking the drug or following the diet, you’ll likely gain the weight right back - oftentimes more than you lost in the first place. So what happens when you have tried every diet under the sun only to see modest weight loss that comes right back as soon as you go back to normal? Maybe you feel frustrated, angry, or upset with yourself. Maybe you ask yourself “how did I let this happen AGAIN?”. It certainly feels like you have done something wrong or that you could have done better, but that is not the full story. You may be focusing on just a small piece of the puzzle and missing the full picture of your health and lifestyle. Take a step back, breathe and refocus. Look at your life from an aerial view and explore the full picture.
Is it insulin resistance?
For many, the answer is yes. A 2003 analysis showed that 22% of adults over the age of 20 in the US had insulin resistance while a 2021 analysis found that 40% of US adults between the ages of 18-44 had insulin resistance (1). What is causing this increase? It could be the food - we are relying on more quick fix meals that are processed, full of trans and saturated fats, calories and added sugar. It could be the stress - stressors are everywhere, the rise and grind mentality wreaks havoc on our systems and many people are not doing enough to support their parasympathetic nervous system to balance out these everyday stresses (hello dysregulated HPA-axis and cortisol). It could be your sleep - your circadian rhythm must be regulated and respected in order to eliminate fatigue and feel well rested. It could be your activity level - sitting at a desk most of the day can set you back, but what about sitting at a desk most of the day and not getting regular physical activity? Of course your system will be thrown off. It could also be genetics - you may have a family history of type II diabetes or insulin resistance that makes it more likely you will have similar blood sugar issues.
What is insulin resistance?
Insulin is a hormone that your body produces to help turn the food you eat into energy by pushing glucose from your bloodstream into cells where it is used for energy. Carbohydrates get converted into sugar (glucose) which enters your bloodstream, signaling your pancreas to release insulin. When functioning properly, insulin will move glucose from your blood into your cells to be used as energy and your blood sugar will decrease. In insulin resistance, your cells do not respond well to insulin and cannot easily uptake glucose from your blood (1). This triggers your pancreas to make more insulin so it can continue trying to grab the glucose from your bloodstream. Now you are left with high blood sugar and lots of insulin trying and failing to use the glucose properly. Insulin resistance can lead to prediabetes and further weight gain. It also makes it very difficult for many people to lose weight and achieve metabolic health.
Can insulin resistance increase belly fat?
In short, yes. There are several factors that can contribute to belly fat - hormones, including insulin, are at the top of that list. Insulin contributes to fat storage in the body and having high levels of insulin contributes to belly fat. Insulin resistance leads to a cascade of other issues that can further weight gain such as leptin resistance.
What can you do about it?
Adjust the timing of your meals - and don’t skip breakfast! Our insulin response is greater earlier in the day. Eating most of your calories by midday can improve your insulin response.
Eat more protein - and less carbs. Carbohydrates are readily converted into glucose which stimulates the release of insulin. Protein helps build muscle, feel energized and improves mood due to its amino acid content.
Move your body - regular exercise can help manage your insulin resistance. Aim for 150 minutes of moderate intensity physical activity per week.
Find the low hanging fruit - what are small changes you can make now that will yield the greatest results? Perhaps start by not skipping breakfast, or eat your larger meals earlier in the day etc.
Have your diet assessed by a nutritionist - we’re trained to help you make changes that will give you results.
Start taking a supplement to help support your blood sugar levels - there are supplements that can help reduce insulin resistance without the use of pharmaceuticals. Ask your healthcare practitioner for recommendations, or schedule a virtual appointment with a clinical nutritionist below.
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