Why Does Controlling Blood Sugar and Insulin Matter?
February 2008
Controlling your blood sugar and lowering your insulin is key to losing fat. Insulin is a hormone that regulates the absorption of sugar (glucose) - your body's main source of fuel - into your cells. Many people who have high insulin levels eat too many processed foods and simple carbohydrates (sugar, flour, breads, pastas, bagels, cereal, sandwiches, crackers, pretzels, granola bars, chips, cookies and candy).
Excess insulin in your system can leave you fat and tired. When you exercise regularly, your body manages glucose more effectively.
Here are some tips to keep your insulin low and increase your metabolism:
Eat breakfast: When you skip meals, your metabolism slows down and promotes weight gain. Instead, spread your calories throughout the day to steady your metabolism. Try a healthy protein breakfast, such as eggs & fruit, plain Greek yogurt with fruit & walnuts, lean chicken sausage with oatmeal, a protein smoothie or the leftovers from the night before (protein & a veggie).
Exercise: Physical activity moves sugar from your blood into your cells. The more active you are, the lower your blood sugar level - and the more calories you will burn. Aim for at least 30 minutes of exercise a day. Find a friend to exercise with, take a class, hire a trainer, go for a walk, sign up for a race...and get moving!
Interval Train - Experiment with interval training. Mix short bursts of high intensity activity into your daily exercise, e.g., jog, sprint, recover w/ jogging, repeat. Or, walk, jog, recover w/ walking, repeat. Even 1 or 2 short bursts of activity can have dramatic health benefits!
"Clean" Eating - Eat a diet mostly of lean protein, fruits, nuts and vegetables - and eat every 2-3 hours (combo of meals & snacks that include: protein plus a fruit or vegetable). Not only will your metabolism increase and your blood sugar decrease - you will feel energized! Experiment and see.
Click here for my list of healthy food suggestions. For more information on managing your blood sugar, keeping your heart healthy, your body lean and understanding interval training - check out Dr. Al Sear's book, The PACE Program: Rediscover Your Native Fitness.
If you are ready to be more energized and increase your metabolism, please contact me for a complimentary coaching call. Call (847) 971-3643 or email: andrea@hgcoaching.com
