- "I am in shape! Round is a shape!"
Want to lose belly fat? First, it helps to understand why you have excess belly fat to start with. Abdominal fat is a problem for millions of Americans – and many of those who suffer from belly fat have a disorder called insulin resistance.
While insulin resistance is not diabetes, it does increase your risk of developing diabetes over time. It is also a risk factor for heart disease, obesity, and other major health problems. If you think being overweight won’t hurt you – you might be shocked to learn that diabetes and heart disease are leading causes of death in America. So, what is insulin resistance?
Insulin is a hormone produced by the pancreas. Insulin acts like a key, opening cell membranes to allow energy into the cell in the form of glucose. Glucose is the fuel your body needs to run on. The food you eat is processed into glucose, then the insulin helps your cells to receive it. Excess glucose is quickly packed into your fat cells so your blood sugar (glucose) levels don’t go too high and damage your organs.
When you eat a healthy meal that has lots of fiber, protein and good fats, your blood sugar rises only slightly after the meal since a meal like that takes a while to digest. On the other hand, when you eat a sugary, starchy, low-fiber, low-protein meal, your blood sugar skyrockets. This is because overly processed foods are digested very, very quickly. In as little as 30 minutes, your blood sugar can climb dangerously high.
To protect your body from all that glucose, your pancreas pours out insulin. The insulin helps mop up all that sugar and put it into cells where it can do its job. But, when your blood sugar is too high, your insulin gets too high as well. Your cells are getting too much energy. What is the solution? They stop accepting insulin as easily – they become insulin resistant. The big problem is that muscle and organ cells are more likely to become insulin resistant – your fat cells happily keep accepting all that excess energy. In other words, that excess blood sugar gets stored as fat.
So, if your body has become insulin resistant, where does the most fat end up? In your belly. Belly fat is one of the common signs of insulin resistance. Doctors liken it to being apple shaped instead of pear shaped. Pear shaped people may hate their thighs, but they are often healthier than apple-shaped people. If your shape is something like an apple on a stick, there is a good chance you have insulin resistance.
So, how does this lead to diabetes and heart disease? First, this imbalance leads to inflammation in the body. Inflamed arteries get clogged up. An inflamed pancreas that is overworked can simply wear out - and stop producing insulin at all. Without insulin, your blood sugar levels get way too high and don’t come back down. Now, you have diabetes.
Losing weight helps to prevent and control diabetes. Exercise helps to train your muscle cells to use insulin properly. And burning off excess blood sugar helps to keep it at a more healthy level. In addition, exercise helps to lower inflammation in the body. Lower inflammation levels mean less risk of heart disease and other illnesses.
If you suspect that you might have insulin resistance or diabetes, talk with your doctor. While insulin resistance is still not well understood in the medical community, research is proving that it is a major risk factor for many diseases. If your insulin levels are better controlled through diet and exercise, it is much easier to lose belly fat for good.
