Insulin is a hormone synthesized by the pancreas that plays a crucial role in managing blood glucose levels within the body. Insulin resistance, however, occurs when the cells in the muscles, adipose tissue, and liver fail to respond effectively, resulting in elevated blood sugar levels that can lead to significant health issues.

A notable consequence of elevated blood sugar is the accumulation of unhealthy fat, often manifesting as persistent abdominal fat. Dr. Archana Batra elaborated on the connection between insulin resistance and the development of belly fat.

Link between insulin resistance and belly fat:

Chronic stress and cortisol overload:

Elevated stress levels result in increased cortisol production, which can contribute to the accumulation of fat in the abdominal region. This abdominal fat is associated with insulin resistance. Additionally, the fat located around the abdomen releases inflammatory substances and fatty acids that disrupt the normal functioning of insulin.

Poor quality of sleep:

Sleep plays a very crucial role for maintaining healthy insulin sensitivity. Poor quality would interrupt metabolism in your body, which would make it harder to burn fat.

Hormonal Imbalance:

Conditions like insulin resistance, thyroid and PCOS (in women) can disrupt belly fat. High estrogen and low testosterone levels could accumulate fat.

Gut health issues:

Avoid eating overly processed foods and artificial sweeteners that would disrupt your gut.

Tips to Manage Insulin resistance and reduce belly fat:

Low-glycemic diet:

Opt for complex carbohydrates, including fruits, vegetables, legumes, and whole grains, instead of simple sugars. Incorporate more fiber-rich foods, such as nuts, beans, and seeds, into your diet. Ensure that your meals are balanced with protein and healthy fats. Additionally, consume foods that are high in Omega-3 fatty acids to enhance insulin sensitivity.

Regular exercise:

Prioritise at least 150 minutes of moderate-intensity exercise per week. Include both cardio and strength training exercises.

Prioritise sleep:

Maintain a consistent sleep schedule with 7-9 hours and create a relaxing bedtime routine.

Manage stress:

Practice stress-reduction techniques like meditation or yoga. Engage in hobbies and activities you enjoy.

Stay hydrated:

Drink at least 8-10 glasses of water per day. Avoid drinking sugary drinks.

Limit alcohol consumption:

Alcohol can interrupt blood sugar regulation. If you drink, set a limit for the drink.

Read Also: Struggling with Overeating? It Could Be Affecting Your Fertility

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