{"id":57347,"date":"2023-02-27T09:30:40","date_gmt":"2023-02-27T14:30:40","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=57347"},"modified":"2026-04-17T12:13:05","modified_gmt":"2026-04-17T16:13:05","slug":"insulin-resistance-weight-loss","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/insulin-resistance-weight-loss\/","title":{"rendered":"How to lose weight with insulin resistance"},"content":{"rendered":"

If you are insulin resistant, losing weight may be harder for you than the average person. Why? A body needs insulin\u2014a hormone produced by your pancreas\u2014to move sugar from the bloodstream into the cells to be used for energy. Insulin resistance causes cells to become less responsive to insulin.\u00a0<\/span><\/p>\n

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Insulin resistance is very common: It is the hallmark of prediabetes and Type 2 diabetes.\u00a0 (The American Diabetes Association also describes this as<\/span> impaired insulin sensitivity<\/span><\/a>.) Here\u2019s what you need to know about losing weight with insulin resistance.<\/span><\/p>\n

RELATED: <\/b>Insulin resistance vs. prediabetes<\/b><\/a><\/p>\n

Insulin resistance and weight\u00a0<\/b><\/h2>\n

Research shows that adult weight gain is linked with increased insulin resistance. The more weight that you put on, the greater the likelihood of developing insulin resistance\u2014and eventually, Type 2 diabetes. In fact, it\u2019s well<\/span> established<\/span><\/a> that obesity is a risk factor for Type 2 diabetes.<\/span><\/p>\n

Conversely, if you lose weight, you may<\/span> regain some insulin sensitivity<\/span><\/a>. But it does depend in part on where the weight is.<\/span> Research<\/span><\/a> tells us that not all weight gain (or obesity) is the same.\u00a0<\/span><\/p>\n

\u201cPeople that naturally gain weight in their belly are more prone to insulin resistance,\u201d notes <\/span>Bran<\/span>d<\/span>y Wellmo<\/span><\/a>n, PA-C<\/span>, a physician assistant and certified diabetes educator with<\/span> Texas Diabetes & Endocrinology<\/span><\/a>.<\/span><\/p>\n

A big belly, or a potbelly, is a<\/span>\u00a0sign of visceral fat<\/span><\/a>, according to the Cleveland Clinic. If you have extra weight in your abdominal area, those excess pounds may be visceral adipose tissue, surrounding your internal organs. Visceral adipose tissue is hormonally active and can interfere with insulin signaling. This is different from the fat that lies just beneath your skin, which is known as subcutaneous fat.<\/span><\/p>\n

Experts say that those with insulin resistance can still lose weight\u2014though it may be more difficult. \u201cWeight loss can be a challenge for anyone,\u201d says<\/span> Natasha Agbai<\/span>, MD, a pediatrician who specializes in obesity medicine and founder of<\/span> Weight Loss for Kids<\/span><\/a>. \u201cFor someone with insulin resistance, it\u2019s an even bigger challenge due to the way their body processes glucose.\u201d<\/span><\/p>\n

When your cells don\u2019t respond to insulin very well, levels of insulin increase as does glucose in your bloodstream. This makes it harder to burn fat because the extra insulin levels tell the body to store energy instead of using it as fuel. \u201cAs a result, you may experience weight gain or difficulty losing weight,\u201d Dr. Agbai says.<\/span>
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\n<\/span>RELATED: <\/b>How to reverse insulin resistance<\/b><\/a><\/p>\n

How to lose weight with insulin resistance<\/b><\/h2>\n

Now for some good news. \u201cFortunately, people with insulin resistance can still lose weight if they adjust their diet accordingly, through increased physical activity and nutrition changes such as decreasing processed foods and added sugars and flours,\u201d Dr. Agbai explains.<\/span><\/p>\n

Start by talking to your healthcare provider about your plan. Understanding what constitutes a healthy weight for you can help you set a goal, and then you can work toward that number. Here are some strategies to help you lose weight and improve insulin sensitivity.<\/span><\/p>\n

1. Incorporate healthy foods into your diet<\/b><\/h3>\n

First, you can work on keeping your blood glucose levels well controlled by eating right, says registered dietitian <\/span>Amanda Stahl<\/span><\/a>, RD, LDN, co-owner of Simple Start Nutrition. Assess what is missing from your current diet so you\u2019ll know what to add. For example, substitute brown rice for white rice, or opt for whole-grain bread rather than white bread. <\/span>Research<\/span><\/a> shows that eating a diet rich in whole grains, rather than refined grains, can lower your propensity for putting on visceral adipose tissue, aka belly fat.\u00a0<\/span><\/p>\n

But don\u2019t stop there. \u201cWe want to focus on a wide variety of fruits and non-starchy vegetables (i.e., broccoli, mushrooms, and salad greens), whole grain starches (instead of the white, pasty items), nuts and nut butter, and legumes (i.e., beans and lentils),\u201d Stahl says. \u201cWe also want to ensure that we are including lean protein sources into our diet, i.e., chicken, turkey, eggs, and fish while including moderate amounts of dairy.\u201d<\/span><\/p>\n

RELATED: <\/b>The best diet for insulin resistance<\/b><\/a><\/p>\n

2. Cut back on unhealthy foods<\/b><\/h3>\n

While you\u2019re adding healthier fare to your meal plan, cut back on junk food, refined sugars, carbs, and trans fats. The American Diabetes Association suggests steering clear of sugary cereal, sugary sweetened beverages, cakes, cookies, chips, and candy\u2014instead opting for whole foods. \u201cUltra-processed foods are often high in flours, sugars, and unhealthy fats\u2014and lack essential nutrients like vitamins and minerals that support a healthy metabolism,\u201d Dr. Agbai says.<\/span><\/p>\n

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