Exercise, diet
I'm doing everything I need to do
What if I can't lose weight?
The beginning of a proper diet
It's an understanding of my body's homeostasis
Temperature checks are now commonplace. I think most people will encounter a temperature between 36.4~36.7 degrees Celsius every time. We may take it for granted that our body maintains 36.5 degrees, but in fact, this consistency is the result of the efforts of our body's system. The same goes for weight. Your body has set a value for your weight, and you make a constant effort to keep your weight from falling apart, that is, to achieve homeostasis. So when we start a sudden diet for the sake of dieting without understanding our body's homeostasis, our body thinks: "Oh, we're in a crisis to maintain homeostasis, we need to save fat even harder."
Involved in homeostasis of body weight
Insulin, a typical hormone
When your body tries harder to store fat, insulin is the hormone that comes into play. The carbohydrates we eat are broken down into glucose in the digestive tract and pumped into the blood. This causes your blood sugar to rise. Insulin is the hormone that delivers the abundant sugar in the blood to the cells so that it can be used as an energy source and keeps blood sugar at an appropriate level. However, if it is secreted in excess, it functions as a fat-storing hormone.
What if you can't lose weight even with exercise and diet control?
Suspect insulin oversecretion
If insulin is secreted excessively, no matter how hard you exercise, even if you eat a little, it will be stored as fat. Contrary to my desire to lose weight, my body is trying to store fat and work hard to prevent it from breaking down.
Insulin
The reason for the excessive secretion is...
The primary cause of insulin overproduction is the consumption of foods with a high glycemic index, such as refined carbohydrates. When you eat refined carbohydrates, which are quickly digested by your body, your blood sugar rises sharply in a short period of time. The body then secretes a large amount of insulin to quickly deliver the sugar in the blood to the cells. This leads to a rapid drop in blood sugar. Then you look for refined carbs that can raise your blood sugar quickly, and then you release a lot of insulin again.
Do I secrete a lot of insulin?
Self Checklist
The degree to which your body is sensitive to insulin is called insulin sensitivity. When the body becomes accustomed to insulin, its sensitivity to insulin decreases. It is known that a combination of genetic and environmental factors play a role in this. However, as much as it can be improved with effort, it is greatly influenced by environmental factors such as daily diet, exercise habits, and health care. The more you are affected by any of the following, the more likely you are to have low insulin sensitivity.
Frequent consumption of ice cream, soft drinks, and sweets that contain refined sugars.
White rice, noodles, rice cakes, and other meals have a high proportion of refined carbohydrates.
Snacks are often consumed between meals (between meals).
Don't do aerobic exercise.
Don't do strength training.
There is a chronic inflammatory response.
Sleep-deprived.
White rice, noodles, rice cakes, and other meals have a high proportion of refined carbohydrates.
Snacks are often consumed between meals (between meals).
Don't do aerobic exercise.
Don't do strength training.
There is a chronic inflammatory response.
Sleep-deprived.
Improving insulin sensitivity, 6 guidelines
However, watch out for the consumption of sugars and refined carbohydrates, which induce a rapid increase in blood sugar.
Consumption of refined sugars and refined carbohydrates causes large amounts of insulin to be secreted, which reduces insulin sensitivity. Of course, if you're active enough to use all of the sugar you consume as an energy source, it's not a big deal. However, if you are a student or an office worker who has little time to move your body during the day, you should be careful about what you consume. The order of the meals is also important. It is recommended to start with foods with a low GI index, such as fiber and protein. The foods you eat first delay digestion and prevent a spike in blood sugar.
Second, allow fasting time (time when you don't eat).
Whether it's refined carbs, protein, or a high or low GI index, it's a good idea to think that when you eat something, insulin is released, even in small amounts. The longer insulin remains in the blood, the more the body gets used to it, so taking time off from eating and drinking to lower the level of insulin in the blood can help improve insulin sensitivity. However, extreme fasting is actually ordering the body to store body fat, so it is advisable to eat a regular and balanced diet and refrain from eating other vegetables between meals.
Third, be careful of toxins in the body that can cause inflammation.
Inflammation in the body is known to promote insulin secretion. Therefore, it is advisable to avoid consumption or exposure to substances that can cause inflammation, such as convenience foods, alcohol, and tobacco. In addition, the intestine is the organ that hosts the most bacteria and is most prone to toxins. It's also important to continue consuming probiotics and prebiotics to reduce enterotoxins.
Fourth, eat foods that help improve insulin sensitivity.
It can be a hassle, but if you're looking to improve your insulin sensitivity, it's a good idea to look up your GI index before eating any food. This is because everyone's favorite foods vary considerably, and in order to improve insulin sensitivity, you need to create a diet that is enjoyable and long-term. When it comes to supplemental consumption outside of meals, cider vinegar, which can be diluted and drunk as a beverage, has been shown to improve insulin sensitivity. It is also recommended to take supplements such as gamma-linolenic acid and inositol, which can help with insulin sensitivity, and omega-3, which helps manage triglycerides and improve inflammation in the body.
Fifth, do cardio and strength training.
Aerobic exercise improves insulin sensitivity, increases blood sugar absorption within cells. There are also studies that show that 30~60 minutes of aerobic exercise can improve insulin sensitivity for 3~5 days after exercise. Strength training is similar. When you do strength training, your cells respond more easily to insulin.
Six, manage stress and get a good night's sleep.
When we are stressed, the stress hormone cortisol is released, which raises blood pressure and glucose levels so that the body can better respond to external stimuli. In other words, when you're stressed, your blood pressure and blood sugar rise, which adversely affect insulin sensitivity. Sleep management is also important. Sleep time is closely related to the satiety hormone leptin, so it's easy to feel fake hunger if you're sleep-deprived. Lack of sleep can also cause an inflammatory response in the system. If you want to improve insulin sensitivity, stress and sleep management are essential
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