How many times have you attempted to lose weight and it didn’t work out? How many failures do you have in the area of weight loss? Once? Twice? A hundred? Many people fail to get rid of fat no matter what they try. As we age, it becomes even more difficult to lose weight.
If your metabolism is stuck and you constantly run into a fat loss plateau, read on and discover a completely different way to approach weight loss.
To lose weight, focus on health first
People don’t lose weight to get healthy. They have to first get healthy to lose the weight. It’s get healthy first and then lose the weight second. Why? Because your weight is a symptom. It’s not the cause! It’s a symptom of an unhealthy body.
Losing weight is actually very unnatural to the body. The body doesn’t like to lose weight. It goes against its purpose to survive, so it doesn’t like to lose anything.
So the weight is the tip of the iceberg. It’s a symptom of an overal bad health, and the reason has to do with a very specific hormone that’s holding down your metabolism. There are two sets of hormones when it comes to weight regulation: hormones that make you gain weight and hormones that help you lose weight.
Most mainstream advice focuses on the calories, but they ignore the hormone triggers. Instead they try to stimulate the metabolism. They try to give you an appetite suppressant. They’re trying to do some type of fix to trick your metabolism through some exercise, but that is never going to be enough.
The fat storage hormone
The hormone that stops you from losing weight is called insulin. A lot of people know this hormone as relating to diabetes, but it has another function… a HUGE function. It is the hormone that puts fat not only on your body but mainly your midsection.
Insulin also prevents you from losing weight. It’s called the fat storage hormone. Here’s what people don’t realize. In the presence of even a tiny little bit of insulin, all fat-burning hormones are shut down. What does that mean? It means that if you were to consume a half a glass of juice, glass of wine, a bagel, even a piece of fruit, if you have a problem with this hormone, you’re not going to lose weight for the next 48 hours!
When you see someone with belly fat, you can be 100% sure that that person has too much insulin. So the insulin goes up, a person gains weight. When insulin goes down, they lose the weight.
In other words… We need to create an absence of insulin to lose weight. Based on the information on insulin, you can predict what diet is going to work and which one is not. It doesn’t matter which diet you use, whether it’s the Adkins diet or Weight Watchers or paleo or vegan or ketogenic or any other of the diets out there.
The question is does any of these lower insulin? Those are the ones that are going to work! Insulin is the switch that determines whether you burn fat or you make fat.
How to lower insulin and stop fat storage
The next question is what lowers insulin? Here are the main things:
Now, you probably already know that low carb diets are very, very healthy. You want to cut the sugar out. You want to cut the hidden sugars out.
That does include the breads, pasta, cereal, crackers, biscuits, waffles, pancakes, muffins, sodas, juice, alcohol, flavored yogurts, fruits. Most people know that, but you actually have to do it if you actually want to lower your insulin levels and start losing fat.
Avoid combining protein with sugar
If you were going to go to a restaurant and order a breaded piece of meat or maybe it’s a hot and sweet sour chicken from a Chinese restaurant or a hamburger with the bun or a hamburger with fries or a hamburger with the coke, that will greatly spike insulin… way more than if you eat these separated.
Choose fatty proteins
This is one that most people don’t realize. Lean, low fat proteins trigger insulin more than fattier proteins. If you were going to buy a burger, like some burger meat, and you had 95% versus 85% and there’s more fat, you should go for the fattier meat because fat tends to buffer insulin.
Lean protein, specifically protein powders like whey protein, that will spike insulin more.
Avoid excessive protein
Large amounts of protein convert to insulin, so the ideal amount of protein is between three to six ounces.
MSG, monosodium glutamate
What is that? It’s a chemical that enlarges your taste buds to make the food taste more savory, to make it more delicious than it really is. All the fast food places have MSG in their food.
There’s also MSG in many foods you buy in the grocery store. But here’s the problem. It spikes insulin by 200%! So here you are, you consume this food. It tastes really, really good. Then all of a sudden you notice next day you just gain a bunch of weight because it spikes your insulin.
Cortisol is a stress hormone. But here’s the thing. Cortisol doesn’t increase the belly fat directly. It works through insulin. In other words, stress increases insulin. This means that by reducing stress you will lower your cortisol levels which in turn will reduce your insulin production.
Eating too frequently
If you eat too frequently, like five to six times a day versus two or three times a day, that’s going to spike insulin. Why? Because eating in general increases insulin. It doesn’t even matter what you eat. It’s spiking insulin.
If you’re grazing at night or snacking between meals, you’re spiking insulin. It’s a hidden source of high levels of insulin.
Fix insulin resistance to lose weight
Now some of you are going to try the actions mentioned above, and you’re going to lose some weight. However, you probably won’t fully reach your goal. This is because there’s a condition that will prevent you from getting 100% results. It’s called insulin resistance.
Insulin resistance is a condition where insulin has become dysfunctional. It’s become damaged to the point where it doesn’t work anymore. The body is resisting it because there’s too much of it, so it blocks it.
People with insulin resistance have five to seven times more insulin than normal people. If you were to test someone with insulin resistance, they might have normal blood glucose, but they have very high insulin levels, but the doctors never check that. You would have to do the fasting insulin test, not a fasting glucose test, which is completely different.
Insulin resistance is a pre-diabetic state, but a lot of times it will not show up on normal tests until it’s too late and you become a diabetic.
Symptoms of insulin resistance are:
Belly fat: Not being able to lose your belly fat no matter what you do is a signal you may have insulin resistance.
Fat loss plateau’s: You get plateaued despite eating healthy.
Carbs make you feel good: When you eat carbohydrates you feel better. It reduces your stress and you become less cranky.
You crave sugar and carbs
You often feel low on energy and feel the need for a nap after lunch.
Brain fog: You start lacking the clarity of focus especially when you don’t eat.
Worse eyesight especially as the day progresses. It’s like at night your vision is worse. Why? Because the blood sugars need to be normalized to actually feed the eye. Since insulin resistance is a pre-diabetic state, you could have vision problems well before diabetes.
Not feeling satisfied after you eat: You need a little something sweet after you eat. Why? Because the cells are insulin resistant. They’re blocking insulin, and so you can’t get the fuel in the cells so the cells are starving. It’s ironic. You become fatter, yet you’re cells are starving to death.
The need to urinate in the middle of the night: Wherever the sugar goes, the water goes. In other words you might have fluid retention, but you also might just be peeing in the middle of the night once or more than once. That’s a pre-diabetic symptom of insulin resistance.
Swollen belly as the day progresses Do you find that in the morning your stomach is a little bit lower, but at the end of the day it’s swollen up or maybe after you eat it just swells up? That’s insulin resistance.
As you can see, insulin creates a lot of problems. Now there are also dangerous, long-term side effects of too mush insulin as well:
Heart disease, diabetes, as you might already know. A fatty liver often comes from too much insulin. Especially if the person doesn’t eat or drink alcohol, it’s probably coming from the insulin part. High blood pressure is too much insulin. That’s why when you actually fix the insulin issue, the blood pressure comes down. High cholesterol because insulin converts sugar into cholesterol and triglycerides. Stroke has been connected to high levels of insulin. Dementia is a little plaquing in the brain that stops the brain from working.
So, you can see that insulin is the common denominator for so many health problems that go beyond just belly fat. The next question, of course, is what do we do about insulin resistance?
How to fix insulin resistance
So, how do we fix this problem? Well you reverse the process and you prolong absence of insulin by avoiding the triggering of insulin over a period of time. If you don’t fix this you’re not going to get weight loss, so all those workouts that you’re doing are a waste of time all the diets you’re doing don’t really work and will just leave you feeling hungry all the time.
It takes anywhere between three to eight plus months to reverse insulin resistance. However, seeing the health risks associated with it this is time well spent.
Here are some things you can do to reverse insulin resistance:
Change your diet
One of the first things to do to get rid of insulin resistance is to remove (processed) sugars and carbs from your diet as much as possible ans start eating whole, unprocessed foods wherever possible. Also eat more fiber from vegetables, fruit, whole grains and beans.
Your body can better respond to insulin when you decrease your total body fat. See if a low carbohydrate, moderate protein, moderate fat diet works for you. Something else you can try is intermittent fasting. It’s not for everyone but many people claim it has worked well for them, not just for fat loss but also for their overal health. Intermittent fasting just means going 12 hours every day without eating.
As you get good at it, you can stop eating at night after your last meal and then not eat until noon the next day. That will lower insulin, ’cause if 12 hour, it takes 12 hours to bring your insulin level to zero and when your insulin level is zero, you start burning fat as fuel, which is of what you want.
Eat only until full
It usually takes 20 minutes for your satiety to register in your brain. So eat more slowly. Many people don’t know how it feels and eat past satiety, particularly if they’re under stress. This is a big one and you should try it, because it can be very easy and very effective.
Don’t eat between meals
Begin to notice how often you snack, because, again, you’ve got to bring your insulin level down and you do that by just not eating between meals. So, notice how many times you reach for a snack, it’s usually just to respond to stress or because the food is around.
Managing stress and releasing unwanted emotion can do wonders for losing unwanted pounds. There are people who lose ten pounds after a good cry! besides that, stress is one of the most common causes for over eating.
consistently elevated levels of cortisol from stress can lead to high blood sugar, weight gain, and diabetes, even when you’re not eating too much.
So you need to reduce stress. You can do that simply by breathing slowly through your nose, doing a little meditation of yoga, going for a walk in nature or taking a daily nap.
Another important thing you can do to fix your insulin resistance is to move your body. Being sedentary is a risk factor for so many health problems and regular exercise can add years to your life. So just start by walking. And then you can do cardio and resistance training.
Try to take a walk every day and aim for 30 minutes of exercise, three to five times per week. That could mean running in place and exercising while you’re watching TV.
However, don’t over-exercise because it can lead to increasing your cortisol and your stress. This, in turn, increases insulin and locks the fat into place. So that doesn’t work either.
Get more sleep
You also need to get enough sleep. When you lose sleep, your levels of the appetite-stimulating hormone, ghrelin, increase. And that can stimulate cortisol production and decrease your ability to burn your blood sugar as fuel.
Even one night of sleep deprivation can increase insulin resistance by up to 33%, which is why shift workers often have problems losing weight.
See also: How To Lose Weight While You Sleep
Say goodbye to bad habits
That would be alcohol and smoking. Reducing you alcohol intake, like only drinking on weekends, can help stabilize your blood sugars. Smoking is something you should consider quitting entirely.
Many people think that smoking helps them relieve stress, but it’s actually a major cause of stress. As the nicotine from your last cigarette leaves your body you start craving for another smoke. Think about how you felt the last time you forgot your cigarettes.