Obesity or excessive weight is harmful for many reasons. Not only it creates problems in daily life but may also lead to severe diseases. People who are overweight should make weight loss their first priority.

There are many factors that contribute to the weight gain of a person. One of them is high insulin level in the body. Insulin is basically a hormone that helps in regulating blood sugar levels. When you eat high amount of carbohydrates, your body breaks them down as glucose/sugar, and large amount of glucose in the body leads to the release of insulin. This insulin then transfers the blood sugar to body cells for it to be used as energy.

There are two main energy sources for your body: sugar/carbs, and fat. When the body is using sugar as energy, it means it is not burning fat. Normally, it’s the fat that should be used as fuel so that weight loss and weight management becomes easier. High insulin levels prevent that from happening and therefore, it’s important to lower them.

Here are a few effective ways to lower insulin levels in your body.

1.     Exercise with consistency

Regular exercise for at least 30 minutes a day is a good way of keeping your blood sugar levels in check. You should look to exercise few days a week and it is important to be consistent with it. Aerobic and resistance exercises, in particular, have been proven as effective in reducing blood insulin levels.

2.     Limit your intake of sugary foods

You should straightaway limit your intake of all kinds of sugar. Table sugar and honey increase the blood insulin levels. White-flour foods and foods that contain very high table sugar such as candy, soda and cookies, break down easily and quickly in the body. This leads to high glucose and triggers large amount of insulin.

3.     Eat food in the same quantity every day

Try eating the same amount of food at same time each day. Maintaining regularity in your diet helps in keeping blood sugar levels steady. This also establishes a healthy eating pattern, which is essential for weight management.

4.     Increase fiber intake

Fiber in your body slows down the breaking of carbohydrates, leading to a steady release of glucose and insulin. You can increase the intake of fiber by adding whole-grain foods to your diet. These foods include brown rice, oatmeal, bulgur, barley, millet, rye and foods made with whole wheat. Foods that are rich in fiber also make you feel fuller and as a result, you eat fewer calories. This is the most crucial thing for weight loss.

5.     Eat balanced meals

You should avoid eating carbohydrates alone. Your meals should include good balance of protein, fats and carbohydrates. Combination of these nutrients helps in tempering the breakdown of carbohydrates and their conversion to glucose. Also, eating same amount of carbs daily is important. Certain carbs such as potatoes, corn and yams should be consumed in moderation.

Lowering your insulin levels will make your body use stored fats as energy and therefore, you will be able to lose weight and manage it more effectively.