5 WAYS INSULIN AND WEIGHT GAIN ARE CONNECTED
5 Ways Insulin Resistance and Weight Gain Are Connected
Insulin resistance and weight gain are bound to each other in many ways. The connection between these two conditions is vital for managing and preventing serious health complications, including type 2 diabetes.
In this article, I will explore the key ways insulin resistance and weight gain are connected, the reasons behind insulin resistance, and how lowering insulin secretion can help lose weight on a no-insulin, no-weight-gain basis.
This is also the main weapon in fighting type 2 diabetes, and I am personally using it with great results.
What is Insulin Resistance?
Insulin resistance occurs when the body's cells become less responsive to the insulin itself.
So, what happens is that insulin produced by the pancreas regulates blood sugar levels by letting glucose enter the cells.
When cells are resistant to insulin, meaning that the cells stop responding to continuous knocking at the door by the insulin, the pancreas is alerted about what is happening and decides to compensate by producing even more insulin, leading to higher insulin levels in the blood.
The higher the insulin levels in the blood the more resistant the cells become and the trick is that we cannot feel it as it has no symptoms at this stage.
So even if you have an enormous amount of insulin flowing through your veins, you won’t notice it.
The Connection Between Insulin Resistance and Weight Gain
1. Increased Fat Storage
One of the primary roles of insulin is to store the excess glucose as fat.
When insulin levels are high, the body tends to store more fat, particularly in the abdominal area and importance of it is that the liver will be the first target as a storage, and from that point onward everything becomes very bad.
This process is known as lipogenesis and what it means is the conversion of fatty acids and glycerol into fats allowing increased insulin resistance which in turn exacerbates this problem because the pancreas produces even more insulin to manage blood sugar levels, leading to increased fat storage and weight gain.
2. Reduced Fat Breakdown
Insulin also inhibits lipolysis, the process by which the body breaks down stored fat into fatty acids to be used for energy.
When insulin levels are consistently high due to insulin resistance, lipolysis is suppressed, making it harder for the body to burn fat.
This is where the problem becomes even more difficult as this contributes to weight gain and makes weight loss more challenging.
One good example of that happening is that diabetes patients after adopting insulin injections as a treatment can initially gain weight.
3. Increased Appetite and Cravings
High insulin levels can affect appetite and hunger as Insulin stimulates the brain's hunger centers, which can cause increased appetite and cravings, especially for carbohydrate-rich foods.
This results in overeating and subsequent weight gain. Additionally, insulin resistance can cause fluctuations in blood sugar levels, which may lead to more frequent hunger and snacking thus creating a vicious circle that can lead to more problems and on the other hand, can be stopped easily. The goal here is to decrease insulin levels.
4. Hormonal Imbalances
Insulin resistance leads to hormonal imbalances that contribute to weight gain.
For instance, high insulin levels can disrupt the balance of leptin and ghrelin, hormones that regulate hunger and satiety.
Insulin resistance can also affect other hormones, such as cortisol, which is associated with stress and can lead to increased fat storage, particularly around the abdomen.
5. Reduced Energy Expenditure
Insulin resistance can impact the body's metabolism and energy expenditure.
High insulin levels will reduce the efficiency of mitochondrial function in cells, leading to lower energy levels and reduced physical activity.
Even though we do eat cells cannot use the food source as energy because they closed their doors - so to say.
Decreased energy can contribute to weight gain and make it hard to lose weight.
Reasons for Insulin Resistance
1. Genetic Factors
Genetics plays a role in the development of insulin resistance, but it is not the major one and can be reasonably easy to avoid by adopting healthy life choices.
Certain genetic variations can make individuals more susceptible to insulin resistance and type 2 diabetes. A family history of diabetes can increase the risk of developing insulin resistance as is the case in my family.
So if you have a family history of that kind you might be more alert even if you feel perfectly fine.
2. Poor Diet
A frequent diet high in refined carbohydrates, sugars, and unhealthy fats can and will contribute to insulin resistance.
These foods can cause rapid spikes in blood sugar levels, leading to increased insulin production that will over time, result in the body becoming less responsive to insulin.
This is by far the most significant cause of weight gain.
A poor diet will not only spike blood sugar and overstimulate pancreas and insulin secretion, but it will put in motion a mechanism that will destroy the hormonal balance and pave the way to obesity and diabetes type 2.
3. Lack of Physical Activity
Physical inactivity is a risk factor, and it contributes to insulin resistance.
Regular exercise helps improve insulin sensitivity by promoting glucose uptake by muscles and reducing fat stores.
I have been using jogging to reduce blood sugar levels when I needed instant results.
About 30 -40 minutes of jogging would drop the blood sugar significantly and almost instantly.
My body would tap into fat reserves about 30 minutes into jogging as there would be no glucose left to absorb.
That is why physical activity is a major help in reducing fat reserves and overall body weight.
4. Obesity
Obesity is closely linked to insulin resistance.
Excess fat, particularly visceral fat (fat around the organs), can interfere with the body's ability to use insulin effectively.
Adipose tissue in obese individuals releases free fatty acids and inflammatory markers, which contribute to insulin resistance.
A person doesn’t have to be obese to have insulin resistance. What is needed is visceral fat. The same person can look fit but at the same time unaware of the visceral fat that causes the problem. A simple MRI can detect if that is the case or not.
5. Chronic Stress
Chronic stress can lead to elevated levels of cortisol, a hormone that can increase blood sugar levels and promote fat storage.
High cortisol levels can also lead to insulin resistance by interfering with the body's ability to use insulin effectively.
Can it be avoided?
Yes and no, as we all have jobs to fulfill, timelines to follow, and other life situations we cannot control. What we can do is try to minimize stress as best as we can.
How Lowering Insulin Secretion Helps in Losing Weight
1. Improved Fat Burning
Lowering insulin levels can significantly increase the body's ability to burn fat and that is the first thing to learn about weight loss.
When insulin levels are low, lipolysis is not suppressed, allowing the body to break down stored fat into fatty acids for energy.
This process helps in reducing body fat and weight loss. Always keep in mind that besides being the key player in opening the cells for glucose, insulin is fully in charge of storing fat or simply “no insulin = no fat storage”.
2. Reduced Appetite and Cravings
Lower insulin levels help regulate appetite and reduce cravings.
When insulin levels are stable, there are fewer fluctuations in blood sugar levels, leading to reduced hunger and less frequent snacking.
The reason behind it is simply homeostasis or think of it as your body's way of making sure all the different parts are working together harmoniously, despite whatever's happening around you.
This constant adjustment is crucial for survival, helping your body stay in top shape. This can support a calorie deficit, which is essential for weight loss.
3. Enhanced Insulin Sensitivity
Improving insulin sensitivity through lifestyle changes such as a healthy diet and regular exercise helps lower insulin levels. Enhanced insulin sensitivity means that the body requires less insulin to manage blood sugar levels, reducing the risk of weight gain associated with high insulin levels.
The direct way to achieve this is to follow a two or three-meals-a-day plan with no snacking and having at least 14 hours of fasting between dinner and breakfast.
With each day insulin sensitivity will improve by little, making it easy to lose weight or to reverse diabetes type 2.
4. Balanced Hormones
Lowering insulin levels can help balance other hormones involved in weight regulation, such as leptin and ghrelin. Balanced hormone levels will improve hunger and satiety signals that significantly help in our daily lives when thinking of food.
One example is that we won’t have cravings and will not feel the urge for sweets or at least they will be far less.
5. Increased Energy Levels
This was by far the most important effect in my case, as I was struggling with a lack of energy.
To be more precise I couldn’t be awake longer than 6-8 hours before I feel the need to nap unlike now when I can go easily 18 hours with no need to sleep at all.
Improved insulin sensitivity and lower insulin levels can enhance mitochondrial function and energy production in cells. Higher energy levels can promote increased physical activity, further supporting weight loss efforts.
Tips for Lowering Insulin Secretion
1. Adopt a Low-Carb Diet
A low-carbohydrate diet will certainly reduce insulin levels by minimizing blood sugar spikes.
Focus on consuming whole, unprocessed foods such as vegetables, lean proteins, and healthy fats.
Avoid sugary foods, refined grains, and high-carb snacks, or even better don’t snack at all.
Decide when you will eat and roughly what will you eat in advance.
Have two or three meals a day, and a fast between dinner and breakfast of at least 14 hours.
Do not overthink about how many calories will you consume, and keep in mind that by eating this way your calorie intake will drop without you noticing it as the body will need less food to function normally.
2. Engage in Regular Exercise
Regular physical activity improves insulin sensitivity and lowers insulin levels. Aim for aerobic exercises, such as walking or cycling, as they are the best for losing overall body mass. Exercise helps increase muscle mass, which improves glucose uptake and insulin sensitivity.
Try to make your aerobic exercises between 30 and 45 minutes, because usually after 30 minutes body starts to switch to fat as an energy source and that is what we need to target.
Anaerobic training such as bodybuilding, or heavy weightlifting will help as well but not efficiently like aerobic. Also, keep in mind that the best results in this case are done with mild to medium-intensity workouts.
3. Manage Stress
If possible, practice stress management techniques such as meditation, yoga, deep breathing exercises, and adequate sleep.
I know that sometimes it is not easy to follow it through, and here I must be honest and admit that I made little to no progress in that direction, but reducing stress can help lower cortisol levels and improve insulin sensitivity.
I still try to avoid any unnecessary stressful situations by planning as best as I can, and it works sometimes.
4. Get Enough Sleep
Adequate sleep is essential for maintaining healthy insulin levels. Aim for 7-9 hours of sleep per night.
Poor sleep leads to insulin resistance and weight gain by disrupting hormonal balance and increasing appetite.
Sleep is in my opinion one crucial factor in maintaining homeostasis and I can see the difference in energy levels when I sleep enough or not.
Growth hormone is produced by the pituitary gland at the base of the brain, with its release regulated by the hypothalamus.
It peaks during deep sleep and is influenced by factors like age, exercise, and stress, so deep sleep stages (slow-wave sleep) trigger increased GH release.
5. Stay Hydrated
Staying hydrated also aids in weight loss by promoting satiety and reducing the likelihood of overeating.
I noticed that even though it is often mentioned, hydration is not nearly enough represented. I will give a few very important facts about drinking enough water:
Appetite Regulation:
Drinking water before meals can help you feel fuller, reducing the amount of food you consume and helping to control your calorie intake.
Metabolism Boost:
Staying well-hydrated can enhance your metabolic rate, allowing your body to burn calories more efficiently.
Improved Exercise Performance:
Proper hydration helps maintain energy levels and muscle function during physical activity, leading to more effective workouts and better calorie burning.
Reduction of Liquid Calorie Intake:
Drinking water instead of sugary drinks reduces your overall calorie intake, contributing to weight loss.
Detoxification:
Water aids in the elimination of waste and toxins from the body, which can improve overall bodily functions and support weight loss efforts.
Conclusion
Understanding the connection between insulin resistance and weight gain is a must for both -effective weight management and diabetes prevention.
By recognizing the factors that contribute to insulin resistance and implementing lifestyle changes to lower insulin levels, individuals will improve their health, lose weight, and reduce the risk of developing type 2 diabetes.
Adopting a low-carb diet, intermittent fasting, engaging in aerobic exercise, managing stress, and maintaining healthy sleep habits are key strategies for lowering insulin secretion and achieving sustainable weight loss.
Some useful links:
- Endocrines | Free Full-Text | Mechanisms of Insulin Resistance in Patients with Obesity (mdpi.com)