Insulin resistance: How 5-7% weight loss and 150 minutes of exercise can help

Insulin resistance can be improved through lifestyle changes, but there is no fixed timeline. Factors like weight, fat, activity, diet, sleep, genetics, and existing conditions influence progress. Dr Himika Chawla, an endocrinologist, notes that modest weight loss (5-7%) and 150 minutes of weekly moderate exercise can make a significant difference, even without substantial weight loss.

Exercise, including both aerobic and resistance training, enhances insulin sensitivity without necessarily leading to weight loss. A balanced diet rich in vegetables, whole grains, legumes, and minimally processed foods, while low in refined options, supports weight management and insulin sensitivity. However, improvements can reverse if weight is regained or healthy habits stop.

Sleep quality also matters, as poor sleep disrupts metabolism. Dr Chawla emphasizes that the aim should be long-term maintenance of healthy habits rather than a temporary "reset". For those with prediabetes or diabetes, lifestyle changes, alongside professional medical guidance, form the cornerstone of insulin sensitivity improvement.