There’s one important factor that’s often ignored when people try to lose weight : managing your blood sugar levels. How does blood sugar impact my weight? What is blood sugar? Your blood Glucose (blood sugar) reading measures the concentration of glucose in your bloodstream. When you eat carbohydrates, your digestive system breaks them down into glucose, which then enters your bloodstream and provides energy for your cells. Glucose is the main source of energy for your brain, so you can see it’s a must have for a healthy life!
Lets have a look at some of the ways blood sugar impacts weight loss.
Appetite Control
Foods consisting mainly of simple carbohydrates (sugar and processed flours, many processed foods etc) are absorbed quickly and lead to a sharp rise in blood sugar. This increase is followed by a sharp fall in blood sugar and a desire to eat again. When this happens it’s usually the unhealthy processed, high fat or high sugar foods your body craves. Soon, you’re reaching for the chips, muffins, biscuits, crackers or other processed snacks. However eating mainly complex carbohydrates (wholegrains, vegetables, legumes) results in a slow increase in blood sugar levels and therefore slower release of insulin. This leads to a feeling of fullness and less likelihood that you will overeat or snack later. So eating complex carbohydrates and protein avoids spikes in blood sugar & helps you to stay on track and eat healthily.
Fat Storage
High blood sugar levels can contribute to increasing fat storage in your body. This happens as consistently high blood sugar levels results in more insulin being released. The excess insulin can result in your body storing glucose as fat.
Energy Levels and Exercise Performance
Maintaining stable blood sugar levels is essential for sustained energy levels and improving exercise performance. When blood sugar levels are too low, you may experience fatigue, weakness, and difficulty completing workouts effectively. As mentioned earlier rapid fluctuations in blood sugar levels can also affect energy levels, leading to mid-afternoon slumps or crashes. By consuming balanced meals that provide a steady supply of glucose to your muscles, you can enhance your endurance and maximize the potential of your workouts.
Metabolic Health
Ongoing imbalances in blood sugar levels, such as insulin resistance and type 2 diabetes, can have implications for your metabolic health and weight management. Insulin resistance occurs when your cells become less responsive to the effects of insulin, leading to elevated blood sugar levels and increased insulin production. Over time, this can promote weight gain and make it more difficult to lose excess weight. Eating protein with every meal can help to stabilise blood sugar and keep hunger and cravings at bay.
Hopefully this article has helped you answer the question, how does blood sugar impact my weight. By adopting dietary and lifestyle strategies that promote balanced blood sugar levels, such as eating balanced meals and taking adequate breaks between meals, you can support metabolic health and improve your body’s ability to burn fat efficiently.
Focus on eating foods that help keep blood sugar levels stable, such as quality protein, healthy fats, vegetables and complex carbohydrates, in the right proportions and in doing so you will support your weight loss goals and enhance your overall well-being.
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