Losing weight with insulin resistance can feel frustrating—but with the right strategies, it's absolutely possible. From smart eating habits to glucose-friendly workouts and tracking tools like CGMs, here’s how to build a plan that works with your body, not against it.

• Monitor blood sugar with CGM: Use tools like Vively to track glucose and identify food triggers.
• Smart eating habits:
  
  • Focus on non-starchy vegetables, whole grains, and healthy fats.
  • Balance meals with 40% carbs, 30% proteins, and 30% fats.
  • Try time-restricted eating (12-hour windows) or intermittent fasting (16:8).
• Exercise for Glucose Control:
  
  • Start with 10-15 minute post-meal walks to reduce glucose spikes.
  • Incorporate HIIT workouts and strength training to improve insulin sensitivity.
• Improve Lifestyle:
  
  • Prioritise 7-9 hours of sleep to maintain insulin sensitivity.
  • Manage stress with mindfulness or yoga.

Quick tips:

• Keep fasting glucose below 5.6 mmol/L and post-meal spikes under 7.8 mmol/L.
• Track progress with waist measurements (<35" for women, <40" for men).
• Use CGM data to customise your diet and exercise routines.

These strategies combine diet, exercise, and tracking to help you overcome insulin resistance and achieve sustainable weight loss.

Looking to better understand how your body responds to food, exercise, and stress? Here are 7 ways CGM can improve your metabolic health and support long-term wellbeing.

Diet changes that lower insulin resistance

The foods you eat play a big role in how your body manages insulin. By making a few targeted changes to your diet, you can support better blood sugar control, reduce insulin resistance, and make weight loss more achievable.

Best foods for blood sugar control

Build your meals around non-starchy vegetables like broccoli for better blood sugar control. Include fibre-packed legumes such as lentils and chickpeas to support digestion and glucose regulation.

When it comes to grains, swap out refined options for choices like:

• Quinoa
• Steel-cut oats
• Brown rice
• Whole grain products

Incorporate healthy fats from foods like avocados and olive oil to boost meal satisfaction and support metabolic health. Research shows that Mediterranean-style diets reduce diabetes risk by 30% compared to low-fat diets.

These dietary staples are most effective when paired with thoughtful macronutrient distribution.

Balancing proteins, fats, and carbs

A good approach to managing blood sugar is to follow this macronutrient breakdown:

Including about 30g of protein per meal can help stabilise blood sugar levels. Always pair carbohydrates with protein or fibre to slow glucose absorption. For instance, try apple slices with almond butter for a balanced snack.

To further improve outcomes, align your food choices with smart eating schedules.

Meal timing strategies

Data from continuous glucose monitors (CGMs) highlight how meal timing can enhance blood sugar management. Research from Yale indicates that combining strategic meal timing with calorie restriction (around 1200 calories per day) may help reverse liver insulin resistance.

Consider these timing tips:

• Stop eating at least 3 hours before bed to maintain better overnight glucose levels.
• Space meals 3-4 hours apart to avoid blood sugar crashes.
• Try a 16:8 intermittent fasting schedule, which studies suggest can improve insulin sensitivity by 36-46%.

Keep post-meal glucose levels below 7.8 mmol/L within 2 hours of eating. If levels spike, adjust portion sizes or swap high-carb options like white rice for alternatives such as cauliflower rice.

Best exercises for blood sugar control

Pairing dietary adjustments with specific exercises can greatly improve how your body manages glucose. Physical activity helps tackle insulin resistance and supports weight loss. Research highlights that combining the right types of exercises can make a big difference in glucose processing.

HIIT workouts

High-Intensity Interval Training (HIIT) is excellent for improving how muscles absorb glucose. A 2019 study from the University of Turku found that prediabetic adults who did HIIT twice a week for 12 weeks improved their insulin sensitivity by 18%.

This structured progression can boost insulin sensitivity scores by 22% in just 12 weeks. Make sure your high-intensity intervals are vigorous for the best results. Using a CGM (Continuous Glucose Monitor) during these workouts can help you track your glucose levels in real time.

Curious about how movement fits into your weight loss plan? Discover how Pilates can boost weight loss and support better metabolic health.

Benefits of after-meal walks

A simple 10-15 minute walk at a moderate pace (2.5-3 mph) after meals can lower glucose levels significantly, reducing glucose area under the curve (AUC) by 17-26%. Stick to a steady pace – walking too fast (over 4 mph) may raise cortisol levels, which isn’t ideal for those with insulin resistance.

Weight training benefits

Strength training offers lasting improvements in blood sugar control by increasing your muscles’ ability to store glucose and boosting your resting calorie burn. A study showed that three weekly strength training sessions lowered fasting glucose by 12% in prediabetic participants over six months.

For the best results, follow this training protocol:

Focus on compound movements like squats and deadlifts, which work multiple muscle groups at once, to maximise your metabolic benefits. This approach enhances insulin responsiveness over 16 weeks.

Using CGM to track progress

Diet and exercise are crucial for managing weight, but continuous glucose monitoring (CGM) offers real-time insights to fine-tune your efforts. Research shows CGM users lose 30% more weight than those relying on diet alone by pinpointing specific food triggers.

CGM basics for weight loss

A CGM device monitors three critical metrics that influence weight loss, especially for those with insulin resistance:

Instead of stressing over occasional spikes, aim for consistent glucose stability. Combine CGM data with weekly waist measurements (ideally under 35" for women and 40" for men) for a broader view of progress.

Reading your food response data

Your CGM can help identify how different foods affect your body. For instance, one user maintained stable glucose levels after eating avocado and eggs but experienced a spike when toast was added to the meal.

To get the most out of your CGM, track other factors like sleep, meal ingredients, workouts, and stress levels alongside your glucose readings.

Top CGM options

Several CGM services offer tools and expert guidance to support your weight loss journey:

Daily habits that support weight loss

Nutrition and exercise are key, but small daily habits can also have a big impact on your metabolism. Research shows that these lifestyle choices can either help or hurt your progress, even if your diet and workouts are on point.

Sleep and blood sugar

Not getting enough sleep can seriously derail weight loss. Missing just 1-2 hours of sleep each night can lower insulin sensitivity by 15-30%. With continuous glucose monitors (CGMs), we see clear patterns: fasting glucose often jumps 8-12 mg/dL following nights with less than 6 hours of sleep.

Here’s how to improve sleep for better blood sugar levels:

Stress and blood sugar

Managing stress is just as important when addressing insulin resistance. Chronic stress can lead to elevated cortisol levels, which may increase blood glucose and worsen insulin sensitivity. Finding ways to reduce stress—like regular movement, mindfulness, or better sleep—can help support more stable blood sugar levels.

Alcohol and blood sugar

Alcohol affects blood sugar differently depending on what you drink. CGM data highlights these differences:

If your CGM shows fasting glucose levels above 6.1 mmol/L for three mornings in a row, it’s time to reassess your habits.

Conclusion

To create an effective plan, focus on blending diet, exercise, and tracking into your daily routine. Here are three core areas to prioritise:

• Leverage CGM data: Identify which foods affect your glucose levels and determine the best times to eat.
• Incorporate movement: Combine resistance training with walks after meals to support glucose regulation.
• Focus on sleep and stress: Maintain consistent sleep patterns and work on reducing stress levels.

Tie these strategies together with the sleep and stress techniques outlined earlier in Section 5 to maximise results.

Making the most of CGM

Use CGM data to fine-tune your habits by focusing on three key areas:

• Adjust your diet based on the insights.
• Follow the exercise recommendations.
• Use the tracking methods like Vively's CGM.

Next steps

Get started with these practical steps:

1. Use Vively's platform to establish your baseline metrics.
2. Begin with one small change, like taking post-meal walks each week.
3. Check your CGM data monthly to make informed adjustments as you go.