Quick Answer
Insulin resistance can make weight loss harder. When cells respond poorly to insulin, the body makes more of it, which can encourage fat storage, especially around the abdomen, and may increase hunger and cravings. The good news is that insulin resistance often improves with physical activity, strength training, better sleep, weight loss and, when appropriate, medication.
Who this is for: adults who have been told they have insulin resistance or prediabetes, or who carry weight around the middle and are finding it hard to lose.
What Insulin Resistance Is
Insulin is a hormone made by the pancreas that helps move sugar from the blood into the body’s cells for energy. With insulin resistance, muscle, fat and liver cells do not respond well to insulin, so the pancreas makes more to keep blood sugar in range.[1]
For a while, this extra insulin keeps blood sugar normal. Over time, the pancreas may not keep up, and blood sugar rises into the prediabetes or type 2 diabetes range.
How Insulin Resistance Affects Weight
Insulin is a storage hormone. Higher insulin levels make it easier for the body to store energy as fat and harder to release stored fat. Many people with insulin resistance notice:
- Weight gain concentrated around the waist
- Strong hunger or cravings, especially for carbohydrates
- Energy dips after meals
- Slower progress with weight loss efforts
The relationship goes both ways. Excess weight, especially abdominal fat, makes insulin resistance worse, and insulin resistance makes weight harder to lose.[1]
Insulin resistance and excess weight can reinforce each other.
Risk Factors and Signs
Insulin resistance often has no clear symptoms. Risk factors and clues include:[1]
- Excess weight, especially a larger waist
- Low physical activity
- Family history of type 2 diabetes
- A history of gestational diabetes or polycystic ovary syndrome
- High blood pressure, high triglycerides or low HDL cholesterol
- Darkened, velvety skin on the neck or armpits, called acanthosis nigricans
- Fatty liver
Blood tests such as fasting glucose, A1c and a lipid panel can help assess risk. Fasting insulin is sometimes used to add context, though it is not a standard diagnostic test.
What Helps Improve Insulin Sensitivity
Move your muscles
Physical activity helps muscles use sugar with less insulin. Both aerobic activity and strength training help, and the benefits begin within days of being active.
Build meals around protein and fiber
Meals that include protein, vegetables, fiber and healthy fats tend to cause smaller blood sugar spikes than meals built mainly on refined carbohydrates and sugary drinks.
Lose excess weight
Losing even 5 to 7 percent of body weight can meaningfully improve insulin sensitivity and lower the risk of type 2 diabetes in people with prediabetes.[1]
Sleep and stress
Short sleep and ongoing stress can worsen insulin resistance.
Medication
Some people benefit from medications that improve blood sugar or support weight loss. Whether medication makes sense depends on your health history and goals.
How We Approach Insulin Resistance at Lake Forest Regenesis
Allana looks at your blood sugar, A1c, lipids, blood pressure, waist size and history together to assess insulin resistance. The plan focuses on changes that improve insulin sensitivity, such as strength training, meal structure and sleep, and may include medication or medical weight loss when appropriate. Progress is tracked with both labs and how you feel.
When to See a Provider
See a provider for increased thirst, frequent urination, blurry vision or slow-healing sores, which can be signs of high blood sugar. Ask about screening if you have risk factors such as excess weight, a family history of diabetes or a history of gestational diabetes.
Told you have insulin resistance or prediabetes? Allana can review your labs and build a plan around strength, meals and sleep.
Frequently Asked Questions
Can insulin resistance be reversed?
For many people, it can improve significantly with physical activity, weight loss, better sleep and dietary changes.
Do I need a special diet for insulin resistance?
There is no single required diet. Many people do well with meals that emphasize protein, vegetables, fiber and whole foods while limiting sugary drinks and refined carbohydrates.
Is insulin resistance the same as diabetes?
No. Insulin resistance often comes before prediabetes and type 2 diabetes, and addressing it early can lower your risk.
Can GLP-1 medications help insulin resistance?
GLP-1 medications can lower blood sugar and support weight loss, which may improve insulin resistance. Whether they are appropriate depends on your health and goals.
References
- National Institute of Diabetes and Digestive and Kidney Diseases. Insulin resistance and prediabetes. Read the article
This article is for general education and is not a substitute for individual medical advice. See our medical disclaimer.
