How do you lose weight? Sometimes losing weight can seem like an uphill battle. You have been keeping track of your diet. Try to do your exercise as frequently as possible. A certain amount of time has passed. However, those pounds are not sliding off. All of your efforts seem to be in vain. There is nothing else that is left but despair. However, we have some good news for you!
There is a very delicate balance between the sugar in your blood, the amount of belly fat, and insulin. If you manage to understand this relationship and its implications, then you will start to lose weight in no time! We are going to help you with the interpretation.
Lose weight: Understand blood sugar, fat, and insulin
Insulin is a hormone, produced by the pancreas, that helps your body utilize the energy it receives through food. There is a very delicate metabolic process with regards to how this process unfolds. Insulin assists the body by making its cells more receptive to glucose. In turn, this lowers the overall blood sugar levels. As the glucose moves inside a certain cell, it is used as fuel by that cell.
However, some people can become resistant to insulin. This is a large issue! It means the body’s cells begin to fail to respond to the hormone. What causes the body’s resistance to insulin? One culprit is our visceral fat. Visceral fat accumulates around the abdominal organs and it is the most dangerous type of fat. As such, insulin resistance can be caused by weight gain in these areas. Visceral fat can produce inflammatory chemicals. These inflammatory chemicals hinder how cells respond to insulin.
Understanding it better…
A useful metaphor to understand this process is to try to think of your body as a car. If this car were to be filled with 500 pounds of gravel, it would be harder for it to operate. Not only does the car need more gas, but it also tears down the engine for the exact same performance. This is what scientists use to refer to obesity. In this scenario, insulin represents the gas line between the fuel tank and the engine. Being resistant to insulin would squeeze this line. As a result, once the body demands more fuel it also becomes more difficult for it to obtain.
What happens as a consequence of this? The body needs fuel. However, due to the inflammation caused by visceral fat, it fails to respond to insulin. In turn, these cells do not use up the glucose in the blood. Blood sugar levels skyrocket as a consequence. You may be able to guess what could happen next. If the situation gets particularly bad, one might develop diabetes. Diabetes causes tears into the blood vessels, damaging them and causing even more weight gain. The increased blood sugar levels signal the pancreas to make more insulin. However, the more insulin your body produces, the easier it becomes to gain weight. The reason for this is that higher insulin levels signal the body to store all the additional glucose as fat.
So, how can you lose weight?
The moral of our insulin story above is to learn to control your…well, insulin. If you were to keep this hormone as low as possible in your blood, you would resolve a lot of your weight loss issues.
Additionally, we have prepared some lifestyle steps you can follow to achieve this:
- Avoid the consumption of large amounts of carbs. Be especially mindful to avoid this exactly before going to bed. Why? The food you consume before sleeping gets directly stored as fat while you sleep. It would be advantageous to steer away from this practice as much as possible. On the other hand, consuming less than 25g per serving will make your body release less insulin. This will reduce the amount of stored fat.
- Make sure to not be sleep-deprived! When we do not get enough sleep, our blood sugar levels tend to go on the rise. In turn, this also keeps insulin levels high in the bloodstream.
- Exercise, exercise, and when in doubt…more exercise! Why is physical activity so important that we have had to emphasize it three times? When you work out, your body starts using sugar straight away. The effects of this are suppressed insulin and lowered fat storage. On the other hand, if we spend large amounts of time sitting down, the opposite occurs. In other words, fat builds up. Some examples of simple exercising include biking, running, or walking.
There we go! Follow our simple steps above and we guarantee that weight loss will become a battle you can definitely win! Make sure to let us know how it all went! Did you win your battle with insulin?