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How to Reduce Insulin for Weight Loss

author image Ryan Biddulph
Based in New Jersey, Ryan Biddulph has been writing since 2010, with his articles appearing on LIVESTRONG.COM, among others. He has helped clients reach their personal fitness goals since 2001. He also runs an Internet marketing blog. He holds a Bachelor of Science in meteorology from Kean University and a certificate in Web development from the Cittone Institute.
How to Reduce Insulin for Weight Loss
White bread can cause your body to release large amounts of insulin. Photo Credit: David Pimborough/iStock/Getty Images

When you eat carbohydrates, your body converts them into glucose—the sugar that serves as your body’s primary energy source. The hormone insulin helps move glucose into the cells. When you eat certain types of foods, your body must release more insulin, and high levels trigger your body to store excess glucose as fat rather than remove it through your urine. Because of this link, eating in a way that keeps blood sugar steady and reduces the amount of insulin produced can help in the battle to lose weight along with other healthy lifestyle choices such as increasing exercise and reducing calories. If you take insulin for your diabetes, a strong commitment to healthy choices might help you reduce dosages, reducing the unwanted side effect of weight gain.

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Step 1

Limit your intake of white-flour foods and foods high in white table sugar such as soda, cookies and candy. These types of carbohydrates break down very quickly in the body, leading to large spikes in glucose, which then trigger large amounts of insulin.

Step 2

Add whole grains to your diet. Whole grains have retained the bran and germ, parts of the grain that account for the bulk of their fiber. Fiber causes these carbs to break down more slowly, contributing to steadier releases of glucose and insulin. Good choices include foods made with whole wheat, oatmeal, brown rice, bulgur, millet, barley and rye. Fiber-rich foods also contribute to a feeling of fullness, leading you to eat fewer calories—a cornerstone of any weight loss strategy.

Step 3

Eat the same amount of food around the same times each day, recommends This helps contribute to steady blood sugar levels.

Step 4

Eat carbs with fats and proteins rather than eating them on their own. This combination helps temper their breakdown and conversion to glucose. Additionally, make an effort to eat the same amount of carbs daily.

Step 5

Eat certain carbs in moderation. While white-flour foods and sugar pose the biggest problems, other types of carbs can also lead to large spikes in blood sugar. You do not have to completely avoid these foods, but keep serving sizes small. They include starches such as potatoes, yams and corn, and tropical fruits such as bananas and mangoes.

Step 6

Exercise at least 30 minutes most days of the week. Regular exercise also contributes to better blood sugar levels, reducing the release of large amounts of insulin.

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