Can you overcome insulin resistance mainly with exercise??

zzcharge

I am almost 41...on OCP...and insulin resistant. I know I need to eat low carb and no simple sugar to lose weight. This is NOT sustainable for me...yet. I can have 3 no simple sugar days...lose 2lbs....day 4 have moderate dessert...step on scale day 5...gained 1 lb.
I am currently doing 30ds monday-friday am before breakfast. Losing inches like crazy...not no weight loss. Is this enough exercise to battle insulin resistance and lose some weight??? How much more exercise do I need to do??? I curerently eat around 1200 cal per day...not rigidly tho.

goldfinger88

Exercise certainly helps and you should keep it up. I do think 1200 calories is probably not enough and you need to reassess that.
You might try 1 tsp of ceylon cinnamon once or twice a day to lower your sugar and keep it controlled. You can easily add it to a shake or make a tea with it - lots of things. The cinnamon will also speed up your metabolism and help you lose weight.

mockchoc

How do you know if you are insulin resistant? Blood test or are there signs? I just wonder if I am sometimes is all. Carbs seem to affect me a lot.

zzcharge

Over the years my glucose swings....one reading I can be borderline pre-diabetic and the next reading normal...and next reading low blood sugar. This started in my 20's. I feel different after I have had simple sugars. If I have one cookie too many...I feel the energy plunge and become shaky. I try to balance with some protein and I have a shot of braggs apple cider vinegar diluted every pm.

I dont have PCOS but I definitely have some sugar issues.

DebbieLyn63

If you don't want to end up with full blown diabetes, then you will learn how to control your carb intake. Watching my mom die from organ failure from diabetes is enough motivation for me to do whatever it takes to dodge that bullet for myself. If you can't do it for yourself, then do it for your family, so they don't have to lose you too soon. Seek advice from your doctor and from people who actually have diabetes, or prediabetes, and are controlling it with diet. Once you become insulin dependent, it gets a lot harder to control. Once your kidneys fail, then it is all down hill from there.
Find a way to break your carb addiction. You will be glad you did.

princessputz

I don't believe you can control it solely with exercise. I would try eating low glycemic foods, avoiding refined high sugar carbs. I've been doing this for IR so far so good.

mattschwartz01

Unfortunately, it is diet and exercise but mainly diet. Sugar is highly addictive but you just have to take the "can't" out of do and just do it. It's hard, I know but worthwhile.

sbbhbm

I am insulin resistant, severely. I have found that while exercise helps tremendously, it's still very important to keep your carbs in check. Feel free to read my profile and send an FR if you've got questions or would like some support. I've lost 140 pounds, and exercise is a huge part of my life, but I still have to take metformin to help keep the insulin problem in check.

kcaffee1

As a recently diagnosed T2 diabetic who WILL not, should not, take medications for it (too many bad reactions besides the expected), I can definitely tell you that carb restriction and exercise is the only way to control the blood sugar spikes.

This does NOT mean take it to an extreme! From the diabetic group that I am part of, it looks like somewhere between 100 - 200 g of carbs per day, spread out throughout the day can be tolerated by most, the actual amount depends on HOW the carbs affect YOU.

Most try to avoid any type of grain product because of extremely high blood sugar spikes, but a few can tolerate these in moderation (up to 1/4 cup for some, others a little higher), while others have to stay away from cow milk. Same for fruits, some individuals can eat some types of fruits others can't and vice-versa.

As for the exercise, there has recently been an ongoing discussion regarding which type of exercise helps, and the GENERAL trend right now is that cardio (at least 30 mins per day from the looks - NOT CONCLUSIVE!) helps get the numbers down, and help keep them down.

From personal experience, I agree about the cinnamon. When I add it to my breakfast, and remember my before-bed snack, my numbers are MUCH better in the morning. I am not religious about testing throughout the day, so I don't have any proof there to offer, I'm working on that issue.

If you want to read more, and possibly get better help, here's the link to the group:

http://www.myfitnesspal.com/forums/show/1789-type-2-diabetes-support-group

I'm still VERY inexperienced, and on a steep learning curve about what to and/or not to do. The above is my current understanding from the discussions I've read. There are MANY more people in this group with both more experience than I, and more knowledge.

Hope some of this helped, and I again recommend looking at the group for more information.

Shelialouise66

You have to balance diet and exercise. It really is a complete mindset change. You have to learn to eat lower carb, it isn't even up for conversation. As a diabetic with insulin resistance and an RN on an ICU, if you love your eyes, kidneys and heart, you will change the way you do things.

98% of the open heart patients I take care of are diabetic. Seeing my dad die of complications of diabetes, changed my life. Carbs increase blood sugar, bottom line.

You need to get to a doctor, get a definitive diagnosis, buy a glucometer, and keep track of your blood sugars. Your local hospital probably offers nutrition classes to diabetics and you should check on it, they can give you invaluable information.

You cannot depend on the way you feel on any given day, or the advice of strangers, you need actual numbers and facts. Protect your organs. I lost vision by the time I was diagnosed and once it is gone, you cannot get it back.

Best of luck to you.

yo_andi

You have to balance diet and exercise. It really is a complete mindset change. You have to learn to eat lower carb, it isn't even up for conversation. As a diabetic with insulin resistance and an RN on an ICU, if you love your eyes, kidneys and heart, you will change the way you do things.

98% of the open heart patients I take care of are diabetic. Seeing my dad die of complications of diabetes, changed my life. Carbs increase blood sugar, bottom line.

You need to get to a doctor, get a definitive diagnosis, buy a glucometer, and keep track of your blood sugars. Your local hospital probably offers nutrition classes to diabetics and you should check on it, they can give you invaluable information.

You cannot depend on the way you feel on any given day, or the advice of strangers, you need actual numbers and facts. Protect your organs. I lost vision by the time I was diagnosed and once it is gone, you cannot get it back.

Best of luck to you.

All of this.

zzcharge

Thanks for all the encouragement!

My doctor has not even discussed any meds like metformin because most readings are SOOO normal. But I can spike very easily. I can feel it when I do. Never to Diabetic levels but to pre-diabetic levels.

When I keep my carbs to net 50-60ish...I will see some movement in the scale...And I can sustain that most of the week. But mentally I need a cheat treat...at least on the weekends. But that seems to derail weight loss for days. Any partaking of simple sugars seems to set me back for days. I was hoping through exercise I could have a treat and still sustain weight loss. Maybe not???/!!!!

Azdak

You overcome insulin resistance primarily by losing weight (fat). That will do more than anything else. Exercise can have a temporary effect lowering blood sugar, but it is short-duration. To get the most benefit you must exercise more frequently. Resistance training is also very important.

TXBelle1174

No. I am insulin resistant and exercise alone won't do it. Unless you want to be diabetic you will need to learn to eat like one. If I stray from my carb allowance (given to me by my dietician and approved by my endo and Dr. for all you anti-low carbers out there) AT ALL, I gain weight. It's not water weight, it's weight!!! I not only have to stick to my plan but exercise 4-5 times per week to lose even a pound per month. My calorie intake per day is 1550 and my carb allowance is 50 net. At this rate, I should lose 1-2 per week but I don't. I am maintaining at this level of calories.

You need to see your Dr. and if your Dr. won't treat you, test you, etc. then find a new Dr.!!! I am on my third endocrinologist and FINALLY I am getting the help I need!

There are LOTS of low sugar or sugar free treats out there! You just have to be creative and search. I make a killer dark chocolate, raspberry cheesecake.. sugar free and wonderful!

recesq

Bump

kcaffee1

If you are heading into the diabetic reactions, the advice is NOT.

However, with that said, there are some things you can have that TASTE like the items loaded with sugars. I'm a recovering sugar FIEND, and I've had to learn ways around that obstacle.

If you like floats, there is an Adkins style treat that tastes great:
Soda flavor of your choice with about 2 TBS of heavy whipping cream drizzled in - stir until it is marbled, and enjoy

One that I love, because it tastes like a decadent cheese cake filling:
1 cup plain Greek yogurt with a scoop of protein powder in a flavor of your choice. Mix together, and enjoy!

I also have discovered how to make my own protein milk smoothies by playing around with stuff on hand in the kitchen that has a naturally sweet (yet low carb to protein ratio) flavor.

Shelialouise66

You sound super sensitive to sugar. Have you tried increasing your calorie burn, to see if that helps? For me, I love carbmaster yogurt from Kroger, it gives me something sweet and it is low carb. Since I generally keep my carbs low, I don't crave the sugar anymore. I don't ascribe to Atkins, but I love the bars and they help me feel like I am cheating, when I'm not. I also look for recipes I can modify.

Yes, being diabetic is very hard. You will be so fortunate if you can keep it in the pre-diabetic stage. A healthy weight is key to that happening.

If you stick with the numbers MFP recommends for daily intake, do you lose?

Have you tried Stevia? I don't add artificial sweetners to my food and I try to keep my ingestion of them to a minimum. Stevia is a natural sweetner and may help you in your effort.

samntha14

I am almost 41...on OCP...and insulin resistant. I know I need to eat low carb and no simple sugar to lose weight. This is NOT sustainable for me...yet. I can have 3 no simple sugar days...lose 2lbs....day 4 have moderate dessert...step on scale day 5...gained 1 lb.
I am currently doing 30ds monday-friday am before breakfast. Losing inches like crazy...not no weight loss. Is this enough exercise to battle insulin resistance and lose some weight??? How much more exercise do I need to do??? I currently eat around 1200 cal per day...not rigidly tho.

Why do you say low carb is a no way? I felt the same way. I have Insulin reactive Hypoglycemia and frankly it was carb binging my entire life that made me that way. I'm only 34. It isn't eliminating carbs in total that helps, it's increasing protein big time. I get between 100-130 g protein daily. I eat consistently every four hours on an 1900 average daily diet. Really I fluctuate between 1700-2400 depending on my training that week. Yes, I lost the nearly 20lbs I needed to loose, but getting off the body fat was way more important. I went from 34%BF to 22% BF with focused strength training. I've lost 21inches overall and dropped from a size 14 to a size 6 (reminder I only lost 20lbs) Don't negate a small scale decrease. Doing this, my blood sugar is 100% under control. I've only had one episode with low blood sugar in the past YEAR. Diet and exercise is all you need. Pick and choose your carbs carefully, get as much protein in as you can, supplement if you have to, good Lord knows I do, and give weight training a try. I found that straight cardio wasn't enough. Calories in vs calories out isn't enough when you are talking blood sugar issues. Macros are actually more important. I try for 40/30/30, but being a carb lover it's more like 45/25/30 (carb, fat, protein)

zzcharge

I am not a fan of artificial sweeteners. I kicked the soda habit 20 years ago in high school. I never like diet sodas. My ONLY drink is water and organic tea with no sugars added.

When I have something sweet...its the real thing...not fake.

Maybe thats part of the problem

JaceyMarieS

Thanks for all the encouragement!

My doctor has not even discussed any meds like metformin because most readings are SOOO normal. But I can spike very easily. I can feel it when I do. Never to Diabetic levels but to pre-diabetic levels.

When I keep my carbs to net 50-60ish...I will see some movement in the scale...And I can sustain that most of the week. But mentally I need a cheat treat...at least on the weekends. But that seems to derail weight loss for days. Any partaking of simple sugars seems to set me back for days. I was hoping through exercise I could have a treat and still sustain weight loss. Maybe not???/!!!!

Your diary isn't open, so it's hard to give any concrete advice or see to what extent you are indulging in those simple sugars. In general, losing weight improves insulin resistance. In general, carbs increase blood glucose. Carbs from grains, fruit and sweet treats raise blood glucose to a much more extremem level than carbs from non-starchy vegetables.

I never in a million years thought I would embrace a low carb/moderate protein/high fat lifestyle. Celiac sprue, diabetes and Hashimoto's slapped me in the face and I finally had to face facts.

You can't out-run your fork. Diet does the heavy lifting in both weight loss and blood glucose control. medications and exercise are secondary. Hypoglycemia and hyperglycemia to pre-diabetic levels are your body's way of telling you that it is having issues with the amount of carbs (simple AND complex) that you are eating. LISTEN to what your body is telling you.

zzcharge

I think I am extremely sensitive to sugar....

Heres my entire food for the day: Nothing left out!

7am warm water with lemon and cayenner pepper
8am 1 slice ezekiel bread low sodium with a little butter, 2 eggs scrambled in olive oil spray
sipped on water and organic peppermint tea all am
1pm out for lunch w/mr...ordered 6 oz sirloin...only ate half
side salad with no dressing...ate all of it
baked potato with butter...ate most of it
1 chicken tender
1 dinner roll with a little butter
2 glasses of water
5pm...made homemade chocolate chip cookies for my husband...I had 4 small cookies
sipping on water all eve
Will have my diluted apple cider vinegar as soon as i finish this post

This I consider to be a CHEAT day. But I can expect the scale to register somw sort of weight gain.

zzcharge

I agree! I need to listen and act!

My work week meal plan is usually:

6:30 warm water with lemon and cayenne pepper
6:45 ish 30DS
8:00 1 slice ezekiel bread with EITHER 1 egg or 1 tbls raw almond butter
noonish: 8 whole wheat saltines, 1 slice cheddar cheese, 3 oz deli meat, usually turkey, side salad of spring mix and tomato no dressing
3ish OIKOS greek yogurt fruit on bottom usually a berry with 2 tabls of raw pecans
5:30ish some sort of meat n veggies combo...hot veggie, maybe half cup of homemade black beans and rice and small portion of meat.

Occasionally I eat out for lunch...in which case its usually taco bell..I ALWAYS order off the fresco menu...usually chicken burrito suppreme fresco with a little guacomole. This is maybe 1 a week.

I feel good with this plan and will lose a couple pounds. But after a cheat meal or 2 on the weekend all loses are erased

princessputz

My impression of this is not enough simple carbs (ie: celery, broccoli etc), protein... People underestimate protein, you need lots! Try to meet your goal everyday. Also try to lose the bread... That will kill you in the end, that's it just cut it out. Also other then your cheat day are you even eating enough calories?!

SarahSmilesCA

If you don't want to end up with full blown diabetes, then you will learn how to control your carb intake. Watching my mom die from organ failure from diabetes is enough motivation for me to do whatever it takes to dodge that bullet for myself. If you can't do it for yourself, then do it for your family, so they don't have to lose you too soon. Seek advice from your doctor and from people who actually have diabetes, or prediabetes, and are controlling it with diet. Once you become insulin dependent, it gets a lot harder to control. Once your kidneys fail, then it is all down hill from there.
Find a way to break your carb addiction. You will be glad you did.

YesThis!
This is where you find motivation friend. This is how I found it. I woke up one morning and look in the mirror and ask my self "DO I WANT TO DIE BEFORE I EVEN HAVE GRAND KIDS?!!" (I am 48, and have a daughter getting ready to be married so the grand parent days are around the corner).

And the answer was He** no. I want to run and play and be the granny you have to run to keep up with, not the one you are wheeling around because she has a leg missing due to amputation...you know what I am saying?

With that being said I understand your feelings about carbs and food. I love food. But I have also learn to love two other things, exercise, to burn the food, and moderation in carb/calorie intake.

But you do not need to do an Atkins style of Low Carb to get your blood sugar under control. Living on 100 carbs a day while exercising works and is pleasantly doable, especially if you are balancing it with a 3:2 protein:carb ratio. And especially if you do 16:8 Intermittent Fasting which is proving to help control blood sugar (Google it). Also add some good fats like MCT and Olive Oil.

I looked at your diet and you consume carbs all day long and not enough protein and fat to balance it. That spikes blood sugar. Try more protein and fat and less carbs in one sitting. Also try only one meal of starch or grain carbs a day and the rest of the day get your carbs from fruits and veggies and dairy sources. Regardless get some more protein and fat in your diet.

You can do this once you put your mind to it. I did.

JaceyMarieS

I think I am extremely sensitive to sugar....

Heres my entire food for the day: Nothing left out!

7am warm water with lemon and cayenner pepper
8am 1 slice ezekiel bread low sodium with a little butter, 2 eggs scrambled in olive oil spray
sipped on water and organic peppermint tea all am
1pm out for lunch w/mr...ordered 6 oz sirloin...only ate half
side salad with no dressing...ate all of it
baked potato with butter...ate most of it
1 chicken tender
1 dinner roll with a little butter
2 glasses of water
5pm...made homemade chocolate chip cookies for my husband...I had 4 small cookies
sipping on water all eve
Will have my diluted apple cider vinegar as soon as i finish this post

This I consider to be a CHEAT day. But I can expect the scale to register somw sort of weight gain.

So today, you had approximately 165 g carbs (160 net carbs) ... although if you were at a steakhouse their rolls are probably bigger than I selected. I suggest you add some vinegar and oil or ranch dressing to your salad - it'll feel more decadent and you'll feel more satisfied. Plus the fat in the dressing helped you utilize the micronutrients in the vegetables. Ditch the potato and choose a vegetable with some butter instead. Or only eat 1/2.

If the cookies were indeed small, they weren't too bad, although 2 cookies is certainly better than 4 :-)

Also important -,you packed at least 111 g carbs into one meal and then followed that meal with cookies. You'd have been much better off with a 55 carb lunch and then a 55 carb dinner. spreading the carbs out means less of a blood glucose roller coaster.

Finally, you're talking about the cheat day showing up on the scale. Are you weighing daily?? So many variables to what a scale says - save your sanity and only weigh once a week or every two weeks!

zzcharge

Wow! Thats alot of carbs today...and I feel it tonight. What about jillian michaels 'ripped in 30 days' meal plan? I found this today. I think I can do that! Is that a low carb plan?

JaceyMarieS

Not familiar, so no idea about the JM meal plan. Honestly, you don't need a specific "plan" I get good ideas for meals from various Atkins, South Beach, keto and primal/paleo sites. In the end though, just set your macros at an acceptable level and stick to it. Divide those macros into meals (and snacks if you want/need them) and stick to that. It's that simple. Not always easy, but simple :-)

When I say divide into meals, I think I should point out that many many people with metabolic disorders up to and including diabetes find that insulin resistance improves as the day goes on. Therefore, it may be beneficial to have fewer carbs for breakfast and have your highest carb meal for dinner. For example, I very very rarely have more than 15 carbs (total) for breakfast and try to have less than 10(net). I can handle more for lunch and dinner without my blood glucose rising unacceptably (for me above 120 1 hour after eating)

zzcharge

Ok...then what can I have for breakfast? Just eggs everyday? I feel better with a protein breakfast. How/where can I add protein?

zzcharge

I did love my 16/8 intermittent fasting but once I started 30DS first thing in the am...I couldnt wait until 10am to eat. Due to my work schedule, I need my 8hour window to end at 6pm. I usually do 30DS around 7ish...waiting 3 hours to eat seemed unhealthy.

JaceyMarieS

Ok...then what can I have for breakfast? Just eggs everyday? I feel better with a protein breakfast. How/where can I add protein?

Eggs are great if you like eggs. Cheese. Nuts. Lunch meat roll-ups. Leftovers from dinner. I like the Carbmaster yogurt, but unfortunatley it's not available everywhere (I have to make a trip to OH or WV for mine, so I treasure it while i have it). Other yogurts are off the table for me due to the sugar content. Bulletproof coffee or tea is yummy if you need caffeine. Sometimes i make grain-free "pancakes" My diary is open, although I admit that I often just make a protein shake because it's quick, low-carb and convenient.

DebbieLyn63

I know a lot of people are hung up about 'fake' sugar, and while I have heard that some of them can raise your insulin levels, Stevia, and sugar alcohols do not. I use Stevia (Truvia) in my coffee and in any baking that I do. It is all natural and tastes good to me, but it might taste a little different when you first start using it. I like a light, quick breakfast in the mornings, and so I have an Atkins Daybreak bar every morning with my coffee. I love the Hazelnut flavor. It also gives me my sweet chocolate fix I love with my coffee. It contains sugar alcohols, so no effect on your blood sugar, and is very low net carbs.
For lunch I usually have breakfast. I make an omelet or scramble with onions, garlic, spinach, mushrooms, and 1-2 oz of either ham, turkey sausage, pastrami, or even chicken or steak leftover from dinner, steamed in a skillet. Then use either 2 whole eggs or 3/4 c Egg Beaters and some cheddar cheese, (reg or fat free). If you want an omelet, then move the veggie mix to a plate while you make the omelet, then put the filling back in when the eggs are almost done. I find it faster just to scramble the eggs into the mixture.
I then add salsa and 1/4 avocado on the top and I have a huge, filling, high protein lunch.
I make mine with egg beaters and ff cheese to lower the calories, and raise the protein, then replace the fat with the avocado. Less than 300 cals total.
Also, like someone else said, you need to increase your healthy fats in your diet. I love almonds and pistachios. Just use a scale to measure out the servings, cause the calories can add up quickly.

Eat small meals or snacks frequently thru out the day to keep your blood sugars level. Make sure you have some protein in all your meals and many of your snacks. Fill up on non starchy veggies. They really bulk up small meals and the fiber is crucial for slowly down your sugar break down rate.
Try to cut plain bread out completely or find substitutes. Mission brand Carb Control flour tortillas are amazing, and have lots of fiber and very low net carbs. They look at taste just like the regular ones do, and I can get away with having these 2-3 times a week.
I also discovered Cauliflower bread last year. There are various recipes for it, and you can use it to make pizza or sandwiches. Not exactly the same as white bread, but when you haven't had a sandwich or pizza in a while, it is a very welcome treat!

If you can't give up potatoes, try subbing sweet potatoes instead. They are higher in fiber and contain great vitamins. Just watch portions carefully. You can also make mashed potatoes out of cauliflower, turnips, or parsnips. The parsnips are a bit sweeter, like using yukon gold potatoes, so I mix all three veggies together and whip them up with a little whole cream and garlic. You can even melt a little cheese on top and add some crumbled bacon.

There are so many sites online now with great recipes that are sugar free and grain free. Mark's Daily Apple is a good one. Google Paleo or Primal and you can find many of them. If you are on FB, there is a page called 'Just Eat Real Food' that has some great recipes.

Once you can get your head around the fact that you CAN do it, then you can finds so many ways to make it possible. It becomes easier the more you do it. In the beginning I had to be very strict in my planning and choices, but I am to the point now that I can sometimes go all day without preplanning my foods and think that I am surely over my limits, but when I enter it all, I am usually right on target. It has become second nature to me to choose the right foods in the right amounts.

Like you, I am very sensitive to sugar, and I can stay under my calorie goal, but if I eat something with processed sugar and flour in it, then it will put the brakes on my weight loss for up to a week. I know that doesn't jive with science, but it is just how my body reacts to sugar and simple processed carbs.
And another benefit of sugar and grain free, my arthritis and back pain has improved dramatically. Sugar and grains can be very inflammatory for some people, and eliminating them can reduce inflammation and pain tremendously. Once you start feeling better, then that is even more motivation to continue on.

BTW, my macros have evolved over the past 8 months to where I am now at 50%Healthy fat/30%Protein/20%Carbs.
Sounds crazy to have that high of a fat percentage, but it really does work for me and for many others with similar issues.

You can do this. Do it now, before it gets worse. You and your family deserve a healthier you!