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For the past few months I have been trying to lose fat/build muscle/generally become more fit, but have not been seeing any progress. After a bit of googling, I found that insulin resistance, which I was diagnosed with years ago, can hinder attempts to lose fat. Are there methods I can use to try to account for this difficulty?

I already try to avoid carbs when I can - and when I do eat them I opt for whole grain - but are there things I can eat/exercises I can do that will make my attempts more fruitful?

In case it helps, my usual work out routine is minimum 2x week 30min weight training w/ 10 min cardio warm-up, + 30 minute elliptical as many times as I can fit into my schedule, and my average caloric intake is about 1500 mostly from meat, veggies + fruits. 22yo female 5'4 ~140-145lbs

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  • Why did you decide on 1700 calories? Did you get that number from a tdee calculator? Possibly you need to lower your caloric intake Apr 20 '16 at 16:24
  • I use MyFitnessPal, and based on its suggestions that is my ideal goal if I want to lose ~.5lbs per week. I tend to actually eat around 1500-1600, though.
    – user20088
    Apr 20 '16 at 17:04
  • MFP routinely overestimated calories necessary by quite a bit. If your compare their results with many other online calculators you will see quite a difference. If you are not losing weight I suggest you take your calories down to 1400-1500 Apr 20 '16 at 17:32
  • Are you sure about that? I just checked with a couple other calculators and they suggested 1600-1700.
    – user20088
    Apr 20 '16 at 17:45
  • What are you putting in for activity level? That's what usually makes the most difference Apr 20 '16 at 17:46
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High intensity interval training and weight lifting are both very good protocols for insulin resistant people. Studies that point to weight lifting increasing insulin sensitivity http://www.ncbi.nlm.nih.gov/pubmed/20351587 http://www.ncbi.nlm.nih.gov/pubmed/15628572 HIIT effect on insulin resistance study http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2640399/

You can search around as there are a lot more, i just quoted a few As with all studies the only way to know if they are really true is to try them out (where there is no risk) and see for yourself

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    And why is that? :) Is there any authority or reasoning you can appeal to? Apr 19 '16 at 19:42
  • Is this opinion, or, based on factual evidence?
    – rrirower
    Apr 19 '16 at 19:48
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    There are numerous studies that show this . Again these are just studies, not facts set in stone. I will edit my response to reflect the sources Apr 19 '16 at 19:56

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