What does insulin resistance mean in the body?
Insulin resistance means that the body's cells respond less effectively to the hormone insulin. Insulin normally helps cells take up glucose from the blood and use it for energy. When the cells become less sensitive to insulin, the body needs to produce more insulin to achieve the same effect.
To compensate, the pancreas increases its insulin production. For a period of time, the body can often keep blood sugar within normal levels, but over time the strain on the insulin-producing cells can increase. If the body can no longer compensate sufficiently, blood sugar can rise, increasing the risk of prediabetes and type 2 diabetes.
Insulin resistance is closely linked to overweight, obesity, abdominal obesity and other metabolic risk factors, such as high blood pressure and elevated blood lipids, but is also influenced by factors such as genetics, physical activity and lifestyle habits.
How type 2 diabetes develops with insulin resistance
Insulin resistance is a central mechanism behind the development of type 2 diabetes and often occurs alongside other metabolic risk factors, such as abdominal obesity, high blood pressure and elevated blood lipids. These conditions are often part of what is known as metabolic syndrome. Metabolic syndrome means that several risk factors for type 2 diabetes and cardiovascular disease occur at the same time, increasing the long-term risk of disease.
When the body's cells respond less effectively to insulin, the pancreas needs to produce more insulin to keep blood sugar under control. Many people with insulin resistance have normal blood sugar levels for a long time because the body compensates by producing more insulin. Over time, the body's ability to compensate may decrease, leading to rising blood sugar levels. If blood sugar remains elevated, type 2 diabetes develops. Both insulin resistance and impaired glucose tolerance are linked to an increased risk of cardiovascular disease.
Myth or fact? Common misconceptions about insulin resistance and metabolic health
Myth: Insulin resistance is only caused by what you eat.
Fact: Insulin resistance is a complex condition influenced by several factors, including genetics, body weight, physical activity and other lifestyle habits. Overweight, particularly abdominal obesity, increases the risk of insulin resistance, but the condition cannot be explained by a single lifestyle factor.
Myth: Insulin resistance and type 2 diabetes are the same thing.
Fact: Insulin resistance means that the body's cells respond less effectively to insulin. Many people with insulin resistance have normal blood sugar levels because the body compensates by producing more insulin. Type 2 diabetes only develops when the body can no longer maintain adequate blood sugar control.
Myth: All body fat affects health in the same way.
Fact: Fat stored around the internal organs in the abdomen, known as visceral fat, is more strongly linked to insulin resistance, type 2 diabetes and cardiovascular disease than subcutaneous fat. Abdominal obesity is therefore an important risk factor for metabolic disease.
Diet and physical activity with insulin resistance
Diet and physical activity are central parts of the treatment of insulin resistance. For people living with overweight or obesity, weight loss can improve insulin sensitivity, reduce the risk of type 2 diabetes and contribute to better metabolic health.
Research shows that healthy eating habits with plenty of vegetables, pulses, wholegrains, fibre-rich foods and other nutritious ingredients can contribute to better blood sugar control and make weight loss easier. It is important to find a sustainable energy intake with sufficient nutrients and protein. At the same time, it can be helpful to limit the intake of sugary drinks, ultra-processed foods and other energy-dense products that can contribute to weight gain.
Regular physical activity can improve the body's insulin sensitivity and help muscles use glucose more effectively. Both cardiovascular exercise and strength training have positive effects, and everyday movement can also make a difference. For many people, at least 150 minutes of physical activity per week is recommended, combined with muscle-strengthening activity 2-3 times a week.
Dietary changes and physical activity often have the best effect when combined. Studies show that lifestyle changes can reduce the risk of people with insulin resistance or prediabetes developing type 2 diabetes. Healthy lifestyle habits therefore form the foundation of both treatment and prevention.
How GLP-1 medicines can support weight loss with insulin resistance
For people with insulin resistance, overweight or obesity, GLP-1 receptor agonists can complement dietary changes, physical activity and other lifestyle measures. The medicines can contribute to weight loss, improved blood sugar control and better metabolic health.
GLP-1 medicines mimic the effect of the body's own gut hormones. They stimulate insulin release when blood sugar rises, reduce the release of glucagon and increase feelings of fullness. For many people, this leads to reduced appetite and lower energy intake.
Weight loss can in turn improve insulin sensitivity and reduce the amount of abdominal fat, contributing to better metabolic health. Studies have shown that even moderate weight loss of 5-10 per cent of body weight can lead to significant improvements in blood sugar control and other metabolic risk factors.
Like other medicines, GLP-1 receptor agonists can cause side effects, particularly gastrointestinal side effects. Whether treatment is appropriate is determined through an individual medical assessment and should be combined with sustainable long-term lifestyle habits for the best possible results.
Frequently asked questions about losing weight with insulin resistance (FAQ)
What is the most common sign that I have insulin resistance?
Insulin resistance often causes no clear symptoms at all and is therefore rarely identified on your own. Many people first become aware of the condition during health checks or investigations into elevated blood sugar.
At the same time, insulin resistance often occurs alongside risk factors such as overweight or obesity, particularly abdominal obesity, elevated blood lipids, high blood pressure and prediabetes. An increased amount of abdominal fat is therefore a common sign that insulin resistance may be present.
If you have several metabolic risk factors, it may be helpful to discuss this with your doctor for further investigation and assessment.
What is the best way to treat insulin resistance?
Treatment of insulin resistance focuses on improving the body's insulin sensitivity and reducing the risk of type 2 diabetes and other metabolic diseases. Healthy lifestyle habits form the foundation of treatment, particularly for people living with overweight or obesity.
Weight loss is one of the most effective measures for improving insulin sensitivity. Even moderate weight loss can lead to significant improvements in blood sugar, blood lipids and other metabolic risk factors. Regular physical activity, healthy eating habits, good sleep and stopping smoking can also contribute to better metabolic health.
For some people, medication may be appropriate. Which treatment is suitable is determined through an individual medical assessment.
Because insulin resistance often develops over a long period of time, the aim is to create sustainable habits that can improve health in both the short and long term.
Can insulin resistance improve if I lose weight?
Yes, weight loss can improve insulin sensitivity and, in many cases, reduce the degree of insulin resistance. The effect is particularly clear in people living with overweight or obesity, where weight loss often leads to improvements in blood sugar, blood lipids and other metabolic risk factors.
Even moderate weight loss of 5-10 per cent of body weight can provide significant health benefits. Greater weight loss can lead to further improvements and reduce the risk of developing prediabetes or type 2 diabetes.
Weight loss works best in combination with regular physical activity, healthy eating habits and other lifestyle habits that support good metabolic health. The degree of improvement varies between individuals, but for many people, weight loss is one of the most effective measures for improving insulin resistance.
What diet is best if you have reduced insulin sensitivity?
In general, a diet with plenty of vegetables, pulses, wholegrains, fruit, nuts, seeds, fish and other nutritious foods is recommended. Foods rich in fibre can contribute to increased fullness and a more gradual rise in blood sugar after meals.
For people living with overweight or obesity, total energy intake together with a nutrient-dense diet containing sufficient protein is important. At the same time, it can be helpful to limit the intake of sugary drinks, ultra-processed foods and other energy-dense products that can contribute to weight gain.
Dietary changes often have the best effect when combined with regular physical activity, as both factors can help improve insulin sensitivity and metabolic health.
Why is strength training so important when I have insulin resistance?
Strength training can improve the body's insulin sensitivity and is therefore an important part of the treatment of insulin resistance. When muscles work, their uptake of glucose from the blood increases, partly independently of insulin, which can contribute to better blood sugar control.
Regular strength training also helps preserve or build muscle mass. Because muscle tissue is an important site for glucose metabolism in the body, greater muscle mass can make it easier to regulate blood sugar over time.
For people living with overweight or obesity, strength training can also support weight loss by helping to preserve muscle mass as body fat decreases. Together with healthy eating habits and cardiovascular exercise, strength training can therefore contribute to improved metabolic health and a reduced risk of type 2 diabetes and cardiovascular disease.
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