You might have heard of insulin resistance in relation to diabetes, but did you know it could also play a part in weight gain or make it harder to lose weight? If you’ve made healthy changes but still aren’t seeing results, learning more about insulin and how it works could help you reach your health goals.

What Is Insulin and How Does It Work?

Insulin is a hormone produced by your pancreas. Its main job is to manage your blood sugar (glucose) levels by helping your cells absorb glucose for energy. When you eat, especially carbohydrates, your blood sugar rises, and your body releases insulin to balance things out.

Here’s how different foods affect insulin:

  • Carbohydrates cause the largest insulin release.
  • Protein-rich foods trigger a smaller response.
  • Fats don’t significantly impact insulin levels.

What Is Insulin Resistance?

Insulin resistance happens when your body doesn’t respond to insulin properly. When this happens, your pancreas works overtime to produce more insulin to keep your blood sugar under control. Over time, this can lead to high insulin levels and cause your body to store more fat instead of burning it for energy.

What can contribute to insulin resistance?

  • A diet high in processed foods and refined carbohydrates.
  • Chronic stress.
  • Lack of physical activity.

Signs You Might Be Insulin Resistant

Insulin resistance often develops without noticeable symptoms, but it’s linked to several health conditions, including:

  • High blood pressure, cholesterol, and triglycerides.
  • Metabolic syndrome.
  • Polycystic ovary syndrome (PCOS) in women.

Other signs may include:

  • Difficulty managing weight, particularly fat around the abdomen.
  • Darkened or thickened patches of skin, often on the neck or underarms.

If you suspect you may be insulin resistant, consult a healthcare professional for guidance.

How to Maintain Healthy Insulin Levels

Making changes to your diet, exercise routine, and daily habits can help balance insulin levels and reduce the risk of insulin resistance.

  1. Choose Whole Foods. Focus on natural, unprocessed foods. Avoid sugary drinks, packaged snacks, and refined carbohydrates. Whole grains, lean proteins, healthy fats, and fresh fruits and vegetables can help stabilise blood sugar levels.
  2. Try Intermittent Fasting. Limiting eating to specific times of the day can give your body a break from constantly producing insulin and may help regulate blood sugar.
  3. Manage Stress. Chronic stress can raise blood sugar levels. Activities like yoga, meditation, or even short walks can help you feel calmer and support better glucose regulation.
  4. Get Moving. Regular exercise improves how your body uses insulin. Building muscle through strength training can further enhance this effect.
  5. Prioritise Sleep. Poor sleep disrupts hormones that control hunger and blood sugar, leading to cravings and overeating. Aim for 7–9 hours of quality sleep each night.

The Bottom Line

Insulin resistance doesn’t happen overnight, but small, consistent lifestyle changes can make a big difference. By eating better, staying active, managing stress, and getting enough sleep, you can support your body’s insulin function and work toward your health goals.

If you’re concerned about your insulin levels or weight management, consider consulting a doctor or specialist for personalised advice.