Insulin resistance, or prediabetes, occurs when your pancreas produces insulin but your body doesn't use it effectively, resulting in elevated glucose levels. Chronic high blood sugar can cause a number of serious health complications, leading to diabetes, heart disease and kidney failure. According to the the Office of the Surgeon General, 80 percent of people with diabetes are overweight or obese. Losing just 10 percent of your body weight can help prevent or delay the onset of Type 2 diabetes.
Cause of Insulin Resistance
Insulin is a hormone produced by your pancreas, used by your body to transport glucose into your cells. After you eat, rising glucose levels in your blood signal your pancreas to produce insulin, but sometimes your pancreas can not meet the demand for insulin. Over time, your overworked pancreas may slow insulin production, leading to Type 2 diabetes. Insulin resistance also occurs when your your cells become less sensitive to insulin, which may be genetic says the National Institute of Diabetes and Digestive and Kidney Diseases. It's possible to have high levels of glucose and insulin in your bloodstream simultaneously. It should be noted that insulin also helps move triglycerides from your blood into your fat cells for storage. Elevated triglycerides may be the first sign of insulin resistance.
Insulin Sensitivity and Weight Loss
Although genetics may lead to decreased insulin sensitivity, a lack of physical activity and excess weight will contribute to insulin resistance, notes the NIDDK. Losing weight is one of the best treatment options for people with Type 2 diabetes. It can increase insulin sensitivity, improve cardiovascular health and lower your risk of developing kidney disease, nerve damage or losing your vision. Increasing your physical activity is critical. It supports the use of glucose for energy by the muscle cells by boosting their sensitivity to insulin, says the NIDDK. Start by walking, and work up to walking 30 minutes daily, at least five days per week.
Healthy Diet for Weight Loss
MayoClinic.com recommends you eat a balanced diet that emphasizes high-fiber, complex carbohydrates, fish high in omega-3 polyunsaturated fats, fresh vegetables and fruits. Limit added sugars, refined flours, sodium and saturated and trans fats. Carbohydrates have the most impact on blood sugar, so choose nutrient-dense carbs that are low on the glycemic index and eat carbs with protein and some fat to slow digestion. The American Diabetes Association recommends carb counting -- start by limiting carb intake to 45 to 60 g each meal. Remember that carbs are found in grains, legumes, starchy vegetables, fruits and dairy products.
Other Benefits of Weight Loss
Losing weight will improve insulin sensitivity and reduce your risk of diabetic health complications, but maintaining a healthy body weight offers many other benefits. The Office of the Surgeon General notes that an estimated 300,000 deaths are attributed to obesity each year and "risk of death rises with increasing weight." Even a 20-lb. weight gain increases your risks, with obese individuals having a 50 to 100 percent higher risk of dying prematurely from all causes. Losing weight will reduce your chances of having arthritis, depression, reproductive issues, and certain types of cancer including colon, prostate, kidney and breast cancers.
