Insulin resistance, which leads to raging hunger and all sorts of problems including raised blood sugar levels, often starts with inactivity. If you don’t use your muscles enough, then over time, fat builds up inside the muscle fibres and insulin resistance develops. The best way to reverse this is to get more active.
Sit less, move more
You can start by sitting less. If you spend a lot of time sitting continuously (and many of us sit for over 8 hours a day) then the sugar and fat that you eat will just sit around in your arteries causing problems, rather than being dumped in your muscles where they will get burnt as fuels. So set an alarm and try to stand up and walk around for a few minutes every 30 minutes.
Take short, brisk walks
Walking is also a great way to reduce insulin resistance and keep hunger at bay. The important thing is to make your walking brisk. One of the most effective ways to get the maximum benefits is to do something called Active 10. This involves aiming at doing 3×10 minutes of brisk walking a day. You can find more details at www.nhs.uk/oneyou/active10/home.
One of the best ways to keep yourself motivated is to get into a friendly competition with someone else. You will find your own ways to get more activity into your life, but they could include deciding to always take the stairs, parking further away from the supermarket or joining a walking club.
The greatest benefit comes from occasionally pushing yourself, getting your heart rate up. This can be done while walking, running, swimming or on a bike. The idea is that you go as hard as you can for short bursts, no longer than 20 seconds, just enough to get your heart rate going.
With any exercise regime it is important that you do this properly and build up gradually.
Check with your doctor first if you have a heart problem or are very inactive.
The content on the Fast 800 is meant to be informative in nature, but it shouldn’t take the place of qualified medical advice. If you’re looking to make a significant change to your diet and training regimen please consult your medical professional first.
For more information on who should not do this diet, please find out more here.