Ok, so you read the last article on loose arm fat and insulin resistance, and you think you’re suffering from this condition.
What can you do?
1. Reduce fructose consumption. Fructose is found in fruits and in many so called “healthy” juices. The problem with this sugar is that it gets sent to the liver where it’s converted to glucose. During this conversion, your plasma lipid profile can be worsened and insulin resistance can increase.
Does this mean you should stop eating fruits?
Not necessarily. I recommend that you have the majority of your fruit consumption, if not all, during breakfast. This will fill up your liver with glycogen for the upcoming day and minimize the accumulation of loose arm fat.
Having said that, there is no need to eat fruits since vegetables can provide just as many nutrients without any negatives. Only eat fruit because you absolutely love it, not because you think it’s flawlessly healthy.
Fruit juice, on the other hand, should be eliminated as much as possible from your diet. The occasional small glass won’t do harm, but if you’re juicing every morning, stick to vegetables instead.
2. Avoid high fructose corn syrup. This is mostly a concern if you consume a lot of processed or packaged food. After all, natural food does not have this stuff in it. The tricky thing with high fructose corn syrup is that it’s lurking where you least expect it.
Here are some counterintuitive foods that have this sweetener:
4. Nutri-Grain bars.
5. Canned vegetable soup.
And this list could go on and on. The simple solution? Always read nutrition labels and if you see the word fructose anywhere, think twice before making the purchase.
One more thing, just because a food is labeled as “natural” doesn’t mean that it won’t have high fructose corn syrup in it. So make sure you ignore packaging and always read labels!
3. Lift weights. Doing so will increase the concentration of glut-4 transporters on the surfaces of your muscles cells. And this DIRECTLY counteracts insulin resistance. In fact, diabetics are often told to start a resistance training program to help fight the diabetes—an extreme form of insulin resistance.
And remember that resistance training is necessary if you want to lose loose arm fat at the fastest rate.
4. Modify your diet. Research has shown that women with insulin resistance lose fat quicker when they do the following:
a. Reduce carbohydrate intake to 40% of calories.
b. Focus carbohydrate intake on slow digesting carbs.
Don’t think more is better, however. You see, completely cutting out carbs a la Atkins provides no additional benefit and will leave you extremely lethargic and unable to recover from exercise. Simply reduce carb intake to 30-40% of calories and you are good to go.
And the slowest digesting carbs are vegetables and legumes. Thus, it’s critical that you focus on these sources if you’re insulin resistant. Doing so will help your body get to its fastest rate of fat loss.
Now are you a little upset because you’re insulin resistant and will have to be ultra-strict with your carbohydrate intake? Well, you shouldn’t be. You see, even women that aren’t insulin resistant should still focus their carbohydrate intake on legumes and vegetables because they are healthier sources.
All insulin resistance means is that you have to be a little more vigilant. But there is better news…
You see, as you lose more and more fat to tone your arms, your insulin resistance will keep on decreasing and decreasing. Thus, once you reach a certain body fat percentage, you can relax with the carbohydrate strictness. The bottom line is that it’s in your power to not be stuck with insulin resistance regardless of where you are at right now.