Struggling to lose weight?
It might be that you have constant high insulin levels because of uncontrolled blood sugar levels due to a poor diet, lack of exercise and high levels of stress.
How to Lower Insulin Levels (and lose weight)
Having high blood insulin levels, also called hyperinsulinemia, is a risk factor for developing type 2 diabetes and cardiovascular disease. Regulation of insulin levels is complex and has many influences. Following a healthy lifestyle that includes good nutrition practices, regular exercise and weight management is important for controlling your insulin levels. Some prescription medications may also lower your diabetes risk.
High Blood Insulin Levels
Your pancreas secretes the hormone insulin in response to eating. Insulin plays important roles in carbohydrate, protein and fat metabolism and storage of the excess calories you eat. Being overweight commonly causes a condition called insulin resistance – or reduced tissue sensitivity to the effects of insulin.
Increased fat in the blood and abdominal region often occur with insulin resistance. Your pancreas produces and releases more insulin to overcome reduced tissue sensitivity, resulting in high blood levels of the hormone. Insulin resistance may progress to development of type 2 diabetes.
Follow Recommended Dietary Guidelines
The U.S. Department of Health and Human Services’ dietary guidelines suggest eating more dark green vegetables and fiber-rich, whole-grain foods and consuming less alcohol and foods containing trans fats and added sugars.
The relationship between adhering to these guidelines and blood insulin levels was evaluated in a report published in the April 2007 issue of “Diabetes Care.” More than 3,000 men and women without diabetes were included in the study.
Strict adherence to U.S. dietary guidelines was associated with lower fasting insulin levels and estimates of insulin resistance in women. The study results also suggest that decreasing waist circumference may be more important for lowering blood insulin levels and insulin resistance in men than in women.
A study published in the June 2012 issue of “Obesity” found that reducing visceral fat – fat associated with the abdominal organs – through a healthy diet and lifestyle program lowered fasting insulin levels in overweight men. The Manna Diet is an easy-to-follow, no-nonsense guideline to healthy eating and living. Download the free e-book and read it carefully before starting with the recommended lifestyle.
Increase Physical Activity and Low Glycemic Foods
Physical exercise can increase the effectiveness of insulin to stimulate glucose transport into muscle tissue, and thus it may lower your body’s insulin requirements.
The glycemic index is a measure of a food’s tendency to raise blood glucose levels. Eating lower glycemic index foods, such as whole grains instead of refined grains, may also lower your body’s insulin requirements.
The effects of combining increased physical activity with either a low or high glycemic index diet for 12 weeks on hyperinsulinemia in 22 older, obese adults with pre-diabetes were examined in a study published in the December 2010 issue of “The American Journal of Clinical Nutrition.”
Despite weight loss in both glycemic index groups, blood insulin levels after a meal were reduced only in the group eating a low glycemic index diet.
Have your doctor monitor your insulin levels regularly. If you have not lost weight, or your insulin levels have not dropped after cutting 500 calories per day for a total of 30 days, reduce your caloric intake by another 500 calories.
If your insulin levels have not dropped after 60 days of exercise, cleaner dietary habits and reduced caloric intake, consult your physician about other options for lowering your insulin levels.
To help with calorie controlled meals, try to replace 1 to 2 meals per day with the Manna Low GI Shakes. This shakes are packed with fiber and essential nutrition to last for 4 to 6 hours without getting hungry. This also is an easy way to lose weight before the holidays.