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Insulin Resistance: This is the little-known reason why you're not burning fat and losing weight 

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If you are struggling to shed weight despite following a textbook perfect fitness and health regime, there may be a clinical reason for it that you haven't yet considered.

Dietitians Susie Burrell and Leanne Ward revealed there is a surprisingly common hormonal issue that can explain why people have such difficulty losing weight: insulin resistance.

'Insulin resistance is a clinical condition in which insulin, the hormone secreted by the pancreas to control blood glucose levels in the body is no longer working as efficiently as it should,' dietitian Susie told Leanne Ward on her podcast.

'When insulin is not working properly, the body is forced to produce more and more insulin to process the same amount of glucose that we consume in food to fuel the muscles and the brain.'

Dietitians Susie Burrell and Leanne Ward (pictured) revealed there is a surprisingly common hormonal issue that explains why people have such difficulty losing weight: insulin resistance

Dietitians Susie Burrell and Leanne Ward (pictured) revealed there is a surprisingly common hormonal issue that explains why people have such difficulty losing weight: insulin resistance

What is insulin resistance? 

Insulin is produced by the pancreas. 

When we eat foods containing carbohydrate they are broken down to glucose in the blood. The normal function of the hormone insulin is to transfer glucose from the blood into the liver and muscle cells, to be used as energy, and managing our blood glucose levels.

In people with insulin resistance, the muscles and the liver resist the action of insulin, so the body has to produce higher amounts to keep the blood glucose levels within a normal range.

Susie said insulin has a 'profound effect' on the body's ability to burn fat and lose weight, and if you're insulin resistant, you will find it very hard to lose weight - even if you're eating in a calorie deficit.

'Someone with insulin resistance might be eating in a calorie deficit and working out and they will only be losing 100 grams of weight a week,' Susie said.

'95 per cent of the time they are overweight and will have a large waistline.'

She added: 'They may also have a large muscle mass, as their body is in a constant state of store and build.'

Those who are most at risk of being insulin resistant include ex-athletes, who have a larger frame and high muscle mass, Indigenous people and those with a family history of type 2 diabetes.

'If you had gestational diabetes when pregnant, you should also be on the watch out for insulin resistance,' Susie said.

'When I see clients, I can usually identify it pretty quickly and you can get straight on to your diet with clinical help,' Susie said.

'Three million people in Australia have diabetes and I would say all of those are probably insulin resistant and need to be managed as such.' 

'Insulin resistance is a clinical condition in which insulin, the hormone secreted by the pancreas to control blood glucose levels in the body is no longer working as efficiently as it should,' Susie said (stock image)

'Insulin resistance is a clinical condition in which insulin, the hormone secreted by the pancreas to control blood glucose levels in the body is no longer working as efficiently as it should,' Susie said (stock image)

There are some nutrition strategies that can assist with insulin resistance, including adopting a calorie-controlled, low carbohydrate and high protein approach.

'Many people think that if they just cut carbs, they'd have great results and that's probably true, but for the vast majority of people it's not sustainable to cut carbohydrates indefinitely,' Susie said.

Instead, the dietitian recommends you find the 'sweet spot' of reducing your carbs to a manageable amount where you can enjoy some carbs and lose weight.

'Everyone is different - it might be 30, 40 or even 50 per cent if you work out a lot,' she said.

Further to this, she recommends incorporating plenty of protein in to your diet as 'this keeps glucose levels controlled'. 

You should also keep an eye on your calorie consumption and try and eat in a deficit.

Tips for improving insulin resistance  

* Eating smaller portion sizes, being more physically active and eating less energy dense foods (extra foods) can assist with weight reduction.

* Include 30 minutes of physical activity on most days of the week.

* Eat at least five serves of vegetables and two pieces of fruit each day.

* Eat wholegrain foods everyday such as high fibre breakfast cereals, multigrain bread, oats, barley and cracked wheat.

* Enjoy legumes (dried peas, beans and lentils) on a regular basis.

* Include low glycaemic index (GI) foods. Low GI foods can help by slowing the rate of absorption of glucose into the bloodstream, so not as much insulin is required.

* Reduce the amount of saturated fat in your diet. Limit commercial cakes and biscuits, fried take-away foods, butter, lard, cream and trim the visible fat off meat.

Source: DAA

If you're insulin resistant, you can try to manage it at home with a low carb, high protein, calorie-controlled diet, Susie said (pictured with Leanne)

If you're insulin resistant, you can try to manage it at home with a low carb, high protein, calorie-controlled diet, Susie said (pictured with Leanne)

Finally, Susie shared the signs that you might be insulin resistant.

The first - and most obvious - indicator is a waist circumference that is greater than 90 centimetres, sometimes despite reasonably toned arms and legs.

Susie said you could also be insulin resistant if the calories in calories out mantra of weight loss doesn't ring true.

You'll probably also be 'very tired and hungry all the time', she warned.

Lastly, you'll get frequent sugar cravings that are otherwise unexplained. 

If you suspect you're insulin resistant, Susie advises consulting both your GP and a dietitian.

'You can also put a day of your diet into MyFitnessPal and have a look and see how many carbs you're eating,' she said.

'Nothing is more powerful than a number. If you see you're eating 200 grams of carbs a day, that's way too much. 

'Understand what you're eating and be honest about it. That's the first way you can change.'

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