#10: Sharpen your diet to improve insulin sensitivity.
One of the best-kept secrets of the fitness world is that insulin health is one the most underrated factors in fat loss and getting an awesome physique.
Insulin is a very anabolic hormone and it will drive nutrients into muscle cells. In an insulin sensitive state, the body is more tuned to store energy as muscle glycogen—the energy source for your muscles during exercise. On the other hand, in an insulin resistant state, you are much more likely to store the food you eat as fat.
The cool thing is there are simple habits you can use to improve insulin sensitivity. First, vigorous exercise such as lifting weights or sprinting is a great method because it requires cells all over your body to become more responsive to insulin. The key is to use as many muscle groups as possible because there’s a wide variation in sensitivity of different tissues in the body to insulin and only muscles that are trained will improve.
Second, a lower glycemic diet of protein, healthy fats, veggies, and lower carbs fruits will allow you to experience steady blood sugar instead of spikes and valleys.
Third, certain foods such as vinegar, citrus, and spices like cinnamon and turmeric will significantly increase the cell’s sensitivity to insulin. Try eating these foods when you eat higher carb foods like grains and starches.
Final Words: Now that you’ve got your fat loss priorities straight, you’re ready to give it all you’ve got and have the fat start to melt away. Just remember that fat loss results tend to take weeks to appear, while muscle development takes months. Stay the course.