people with insulin resistance are overweight. They carry extra, dangerous fat around
the waist. This belly fat is a source of inflammation that spreads all over the body. It
leads to increased cardiovascular disease. Often people with insulin resistance don’t
get enough exercise. They also often have a hard time controlling their cholesterol,
triglycerides, and blood pressure. For people with metabolic syndrome, controlling these
health issues is key to preventing diabetes, heart disease, and stroke.
Regular physical activity and weight loss can help improve the way your body uses
insulin. That can help treat prediabetes. It may also reduce your diabetes risk. You may
even be able to get your glucose level back into the normal range. The following tips
Talk with your healthcare provider about starting an exercise routine.
Build up to moderate-intensity exercise for at
least 150 minutes a week of physical activity. Or do 30 minutes of physical
activity 5 days a week. Break the activity into 10-minute periods if that's easier
for you. Don’t let more than 2 days go by without physical activity.
Break up long periods of sitting or inactivity with short sessions of light activity every 30 minutes.
If you’re overweight, aim to lose 5% to 10% of
your body weight slowly. Ask your healthcare provider for a referral to a
registered dietitian (RD) if you need weight-loss help.
Eat your normal foods in smaller amounts.
Limit fat intake to less than 28% of your daily
calories. Get healthy fats from plant sources such as nuts. Eat little fat from
animal meat. Don't have trans fats.
have your blood glucose rechecked at least once each year or as advised by your
healthcare provider. This will let you know if it has changed.