I feel hungry before I eat. I feel sleepy after eating. I am not fat anywhere, but my belly is getting bigger and my waist is getting bigger and bigger. Sometimes, if you don’t eat on time, you will also experience palpitation, tremors, and cold sweats. If this happens to you, you may have insulin resistance.
Overweight and obesity, fatty liver, diabetes, etc., are closely related to insulin resistance. Why are more and more young people developing insulin resistance, and how can we deal with it?
In fact, an important reason for insulin resistance among young people today is overwork and obesity. Overworked obesity is not obesity caused by overwork, but obesity caused by overwork. It is reflected in excessive working hours, excessive work pressure, and excessive work intensity, resulting in irregular life, and the final result is obesity.
1. What are the causes of overwork and fat?
1. Stressed people
2. Sedentary people
Because of too little activity, or people who sit on the sofa or in a chair for more than eight or nine hours a day, his physical activity is particularly low, resulting in overwork and obesity.
3. Overeating or overeating
Eating is the driving force behind obesity. Many people rely on eating to release stress. They work and eat at the same time, which can easily lead to overwork and obesity. If a person likes to eat snacks for a long time, and also likes to eat a lot of rice, noodles, bread, etc., these fine carbohydrates will quickly raise blood sugar, and the body will react to secrete more insulin at this time. When the body is in this situation for a long time , insulin resistance occurs. When insulin resistance occurs, the energy of food cannot enter the cells, and the cells will lack energy, so after eating, you will feel sleepy, and the food that cannot enter the cells will not be effectively used, but will be converted into fat and stored. So get fatter.
4. Too little water
Many people who are overworked and fat say that I am busy and I don’t have time to drink water. Because I am too busy, the intake of water is insufficient. Over time, it will cause obstacles to digestion and absorption, and make fat easier to accumulate in the body.
5. People with insufficient sleep
Sleep no more than six hours a day, he has more time to work, on the one hand he is tired, on the other hand has more time to eat, and some people especially love it Eating high-sugar and high-fat snacks and beverages to replenish physical strength, and poor sleep can cause imbalances in various hormone levels, resulting in fat accumulation.
Second, how can we avoid overwork and fat?
1. Exercise
Insist on exercising for 30 minutes a day, but it must be moderate-intensity aerobic exercise, at least 5 days a week, such as swimming, jogging, cycling, etc. It is advisable to exercise until you sweat slightly , which can not only consume energy, but also increase the sensitivity of muscle tissue to insulin.
2. Diet
When choosing food, try to reduce restaurants or gatherings as much as possible, because most of the outside meals are high-fat, high-salt and high-sugar foods, and it is recommended to replace rice, steamed buns, etc.Grains, such as corn, oats, purple rice, buckwheat, sweet potatoes, etc., and eat more vegetables. In addition, it is recommended to quit the habit of snacking, especially 2 hours before bedtime.
3. Drink water
It is recommended to keep 1500-2000ml of water every day (about 3-4 bottles of 500ml of mineral water), which will help the digestion, absorption and utilization of food.
4. Sleep
Ensure quality sleep, try to get yourself to sleep before 11 o’clock, and maintain more than 7 hours of sleep every day, which may be of great benefit to overwork and obesity.
5. Decompression
When people are anxious, irritable and angry, it will lead to an increase in the secretion of cortisol, which will promote the catabolism of muscles into sugar, which will be used by insulin and stored in our body in the form of fat. inside. Therefore, learn to decompress, which is why people are more prone to obesity when they are stressed and insomnia.
Finally, whether we can overcome insulin resistance and restore a slim body depends on me. If everyone thinks what I said is useful to you, I hope you can follow me and learn more What a lot of health knowledge.