Why high blood sugar levels make it difficult to lose weight and how to lower them effectively
A low, constant blood sugar level has many advantages. Especially when burning fat, it is important to ensure a constant curve and avoid glucose rollercoaster rides. In this article, I will give you some tips on why a high blood sugar level makes losing weight more difficult and give you specific tips on how you can lower it effectively.
Basics of blood sugar
Blood sugar levels, also known as glucose levels, refer to the amount of glucose circulating in the bloodstream. Glucose comes from the carbohydrates in your food and is your body's main source of energy. Regulating blood glucose levels is one of the main tasks of the hormone insulin, which is produced by the pancreas.
The connection between blood sugar levels and weight
A high blood sugar level leads to increased insulin production. Insulin helps to transport glucose into the cells where it is used for energy. However, if there is more glucose than your body needs, the excess is stored as fat. This mechanism shows why constantly high blood sugar levels can make it difficult to lose weight:
- Insulin resistance - Your body can become insulin-resistant if your blood sugar levels are permanently high. This means that the cells react less sensitively to insulin, which leads to even higher blood sugar and insulin levels. This promotes fat accumulation and makes weight loss more difficult.
- Fat accumulation - High insulin levels promote lipogenesis (fat storage) and inhibit lipolysis (fat breakdown), which makes losing weight even more difficult.
- Energy management - Fluctuations in blood sugar levels can lead to fatigue and a reduced feeling of energy, which can reduce motivation for regular physical activity.
Strategies for lowering blood sugar levels
To avoid high blood sugar levels and support weight loss, the following biohacking strategies can be used:
Nutrition
- Avoid foods with a high sugar content - especially if they contain little or no fibre.
- Use the glycaemic index - Choose foods with a low glycaemic index, which are digested more slowly and therefore have less of an effect on blood sugar levels.
- Foods rich in fibre - Fibre slows down the absorption of sugar into the bloodstream. Good sources are wholemeal products, pulses, nuts, seeds, vegetables and fruit.
- Protein and healthy fats - These nutrients have little to no effect on blood sugar levels and keep you feeling full for longer. Good sources of protein are lean meat, fish, eggs and vegetable proteins such as lentils and beans. Healthy fats are found in avocados, nuts, seeds and olive oil.
Lifestyle
- Regular exercise - Physical activity increases the insulin sensitivity of cells and helps your body to use glucose more efficiently, which lowers blood sugar levels.
- Sufficient sleep - Lack of sleep can affect the hormones leptin and ghrelin, which regulate hunger, and can reduce insulin sensitivity, leading to higher blood sugar levels.
- Stress management - Stress increases the production of cortisol, which can raise blood sugar levels. Techniques such as meditation, deep breathing exercises and yoga can help to reduce stress.
Advanced bio-hacking techniques
- Intermittent fasting - This practice can improve insulin sensitivity and lower blood sugar levels. There are various methods of intermittent fasting, ranging from daily meal breaks to all-day fasting periods.
- Continuous glucose monitoring (CGM) - Continuous glucose monitoring devices provide real-time feedback on blood glucose levels, allowing for more accurate diet and lifestyle adjustments.
Outlook
Stable blood sugar levels are crucial for effective weight loss and overall health. By understanding and implementing the above bio-hacking strategies, you can effectively control your blood sugar levels and achieve your health and fitness goals. You may find that you don't react to all foods the way you think you do. Therefore, a measurement can be very helpful to better understand your body.
References: Image by macrovector on Freepik
