If you struggle with your inability to lose weight despite eating a healthy diet and exercising, you may have insulin resistance. A person with insulin resistance experiences metabolic changes in the body, which makes it difficult to lose excess weight.
What is insulin resistance
Insulin is a hormone that controls blood sugar levels in the body. If a person has insulin resistance, their body stops responding to insulin as it should, which increases blood sugar levels. As a result, the pancreas is forced to produce more insulin to get insulin. Maintaining a balanced level of blood sugar in the body.
Signs and symptoms of insulin resistance
The body will not have any symptoms of insulin resistance at first, but some people may complain of fatigue. Insulin resistance may lead to several symptoms, including:
Weight gain: Insulin resistance makes it difficult for the body to control blood sugar levels, which increases the chances of gaining extra pounds.
Lower cholesterol levels and higher triglycerides: Insulin stimulates uptake of glucose by cells in the liver, muscle and adipose tissue. Insulin resistance doesn’t allow the body to do the same, which leads to lower HDL and higher levels of triglycerides.
High blood pressure: Insulin resistance reduces communication between cells in the body, including the signals that regulate blood pressure, and thus may lead to high blood pressure.
Cardiovascular disease: A study published in the Journal of the American Heart Association found that women with insulin resistance are more likely to develop heart disease, and it also significantly increases the risk of heart attacks and strokes.
The appearance of dark spots on some areas of the body: People with insulin resistance may develop a skin condition in which dark velvety spots appear on the back, neck, groin, and armpits.
Excessive thirst: People with insulin resistance may feel more thirsty than usual.
Ways to reduce insulin resistance
Eat healthy: Choosing foods that benefit your overall health is very important for people with insulin resistance. Refined carbohydrates, wheat, inflammatory and fast foods should be avoided and only protein rich foods should be eaten instead to control insulin levels.
Exercise: In addition to healthy eating, low-intensity exercises such as swimming and walking help reduce insulin resistance.
Avoid drinking alcohol: You should avoid sugary drinks, soda and alcohol if you have insulin resistance.