As I continue to make my way through the weight management jungle I am becoming aware of how much people who struggle with their weight like the idea that their failure may be due to insulin resistance. It's currently one of the more common excuses people use when they ask me for advice or coaching services. "I have insulin resistance," they say, even though they rarely know what it means. That gives me an opportunity to put on my educators cap. Here goes.

Insulin is a hormone secreted by the pancreas in response to elevations in blood sugar that occur naturally after we eat. It's important to keep our blood sugar levels steady to promote uptake of sugar by our muscle and fat tissue and to keep the brain alert and functioning normally. Extremely high blood sugar precipitates thirst, frequent urination and, when levels remain high for a long time (in diabetics for example), blindness, kidney failure, heart disease, stroke, and nerve damage can result. Extremely low blood sugar precipitates fainting or seizures and release of other hormones that antagonize insulin and elevate the blood sugar again.

When your tissues don't respond to insulin, the pancreas works harder. In time it gives out and stops producing enough insulin to keep blood sugar levels down. When blood sugar levels stay high they precipitate thirst, frequent urination and, over time an increased risk for Type-II diabetes.

The current popular diets that capitalize on the insulin resistance syndrome encourage an eating strategy that avoids processed foods nutritionists call simple carbohydrates. In the diets they are described as "white" foods including white bread, white rice, white sugar and white potatoes. These "diets" tell you to "go for complex starches and carbohydrates," including whole grains (oatmeal, stone ground breads), fruits and vegetables.

Eating this "preferred" way is eating the way competent health promotion advocates have suggested for years. When weight loss occurs it's because eliminating the "white" foods often means empty calorie desserts and snack foods are decreased or eliminated from the diet. In short, calorie intake decreases. Weight loss precipitates a return to healthier blood sugar levels and experience any diabetic on medication that regulates blood sugar and insulin discovers when they lose weight and no longer need their drugs.

Unfortunately there is one piece of the puzzle that's often overlooked. Exercise can do more for wandering blood sugar levels than any diet. Exercise not only burns calories, it lowers insulin levels and helps the body return to efficient processing of food. It gives systemic (all over the body) results that tunes you up in the same way a mechanic tunes your car. It's rare an overweight person who exercises (fit and fat) will have insulin resistance or a progression of the symptoms that lead to Type-II diabetes.

Statistical studies tell us that 65 percent of U. S. citizens are overweight and, as a population, we are getting fatter without getting fitter. This trend, which begins in childhood has the potential for huge health consequences. It's particularly scary as physical activity classes that set the stage for a long-term healthy lifestyle are being eliminated from school curriculums.

Just know that if you come to me complaining of your insulin resistance, the first thing I'll do is make you accountable to me for exercising EVERY day. If you do, you won't believe how quickly you will feel better. In time, we'll look at the diet strategy, make some adjustments based on your lifestyle and, if you keep active, it will be unnecessary to eliminate anything from your diet.