
Improve insulin sensitivity
When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, it is a narrow safety range. If the level gets too high for too long, cellular damage happens. The role of insulin is to guide the excess sugar/glucose into the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. Possible symptoms can include:- Sugar cravings
- Unusual weight gain
- Frequent hunger
- Excessive hunger
- Unable to concentrate
- Anxiety or feelings of panic
- Lack of focus
- Extreme fatigue

Insulin sensitivity and weight loss
A high level of insulin in the blood can trigger weight gain and make losing it difficult. Results of high insulin:- Disrupts the breakdown of fat known as lipolysis
- Raises the potential for fat storage
- Increases the risk of regaining weight despite following a low-calorie diet
Improving insulin sensitivity can be done by:
- Consuming whole, low glycemic foods
- Eating healthy fats
- Incorporating high-intensity interval training
- Going for optimal gut health
- Managing stress effectively
Manage stress levels
Stress and stress eating could be contributing to an expanding waistline. Examples could be eating a favorite meal while barely being conscious of the process or the inability to resist a chocolate bar after a long, distressing day. Research published in the Journal of Health Psychology found that stress-related eating has a preference for calorie-dense and highly tasty foods. And when stress levels rise, food cravings rise, triggering fat gain.
Reducing stress
There are a variety of techniques that can help the mind and body relax turning off the stress response. Here are some science-based favorites:- Meditation
- Exercise
- Progressive Muscle Relaxation
- Yoga
- Emotional Freedom Technique
- Foods that have B vitamins, zinc, and Omega-three fatty acids. These include:
- Free-range eggs
- Nuts
- Seeds
- Fatty fish
- Dark chocolate
Proper sleep cycle
Proper sleep means sound sleep eight hours each night. Many individuals have convinced themselves that five or six hours is enough. Unfortunately, research shows otherwise. In a study published in PLOS Medicine, researchers studied the effects of short sleep duration on hormones that lessen or increase hunger, and on body mass index or BMI. They found the participants with short sleep had reduced leptin and elevated ghrelin which increases appetite and can contribute to weight gain.Improving sleep quality
- Developing a healthy sleep routine
- Have the same sleep and waking time
- Time to wind down
- Meditate a little before sleep
- Take a warm bath 90 minutes before bed
- Avoid blue light at least 90 minutes before going to sleep
- Limit caffeine intake as it can negatively affect sleep even when taken six hours before sleep
- Avoid/limit alcohol in the evenings
- Regular physical activity can help release stress and tension, tiring the body out so sleep comes naturally
- 30 to 40-minute endurance sessions a week are plenty. However, for some individuals, exercising too close to bedtime can have the opposite effect. Therefore, take note of whether this would be a problem.

High-Intensity Interval Training
There are a variety of approaches to exercising. But there is one evidence-based approach that has been proven to:- Burn abdominal fat
- Reduce waist circumference
- Address insulin resistance
It is known as HIIT.
High-Intensity Interval Exercise involves:- Repeated brief sprints with all-out intensity immediately followed by low-intensity exercise or rest.
- This type of exercise is a perfect match for:
- Treadmill workout
- Elliptical trainer workout
- Skipping/jumping rope
- Rowing workout
- Walking workout

Increasing Muscle Mass
An increased amount of muscle increases the basal metabolic rate or BMR. This increases the body’s ability to burn fat and lose weight. A loss of lean body mass lowers resting energy expenditure and increases fatigue and injury risk. For individuals trying to lose weight the metabolic decline triggered by a loss of lean body mass can cause regaining the fat previously lost. What this means is that when muscle mass drops so does metabolism along with the ability to keep the weight off. When muscle mass increases the body can easily burn fat, making it possible to achieve and maintain a healthy weight. It’s important to remember that as the body’s muscle mass increases the body needs more energy to nourish and support this new tissue. This means that higher calories are allowed, as not having enough calories becomes counterproductive. Muscle mass increase can be achieved by:- A healthy diet will help build muscle
- Strength and resistance training
- Taking protein supplements

Weight loss strategies takeaway
With the right approaches, permanent weight loss is possible. Instead of deprivation, focus on science-backed approaches that work:- Improved insulin sensitivity
- Stress management
- Sound sleep
- High-intensity interval training
- Increasing muscle mass
- Choose approaches that are enjoyable and fun