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

Insulin resistance can potentially be improved with dietary changes and exercise, but the timeline varies from person to person. Senior Consultant in Endocrinology and Diabetology at PSRI Hospital, Dr Himika Chawla, states that there is no fixed time frame, but improvements can start appearing within weeks of regular physical activity and dietary modifications. More significant changes typically take several months of consistent lifestyle adjustments.

The quickest way to boost insulin sensitivity is by shedding excess weight, particularly around the waist, especially for those who are overweight or at risk of diabetes. The American Diabetes Association advises a 5-7% weight loss alongside at least 150 minutes of moderate physical activity per week. Exercise, even without weight loss, can also enhance insulin sensitivity. Combining aerobic exercises, like brisk walking, with resistance training is recommended over relying on a single form of exercise.

Diet has a crucial role, but no single food can reverse insulin resistance. Dr Chawla encourages adopting an overall healthy eating pattern that promotes calorie control and weight management, focusing on vegetables, whole grains, legumes, nuts, and minimally processed foods, while cutting down on refined and highly processed foods.

However, the improvements in insulin sensitivity can fade if a person regains weight or discontinues healthier routines. Therefore, focusing on sustainable habits rather than short-term "reset" diets is essential. Sleep is also vital; the American Diabetes Association now considers sleep crucial along with diet and physical activity for diabetes prevention and management. Poor sleep is linked to poor metabolic health, making adequate sleep a fundamental part of improving insulin sensitivity.

Dr Chawla emphasizes that the ultimate goal is not a short-term "reset" but long-term maintenance of healthy weight, regular physical activity, nutritious eating, and sufficient sleep. For individuals with prediabetes or diabetes, lifestyle changes should be considered in conjunction with regular medical monitoring and treatment advised by their healthcare professional.