Insulin Resistance & Weight Gain: Why Belly Fat Matters

One of the most visible signs of worsening insulin resistance is an increase in abdominal fat — especially deep internal fat known as visceral fat. This type of fat behaves differently from the fat under the skin. It releases inflammatory chemicals, interferes with insulin signalling, and increases the liver’s production of glucose.

As insulin resistance develops, the pancreas produces more insulin to compensate. These rising insulin levels (hyperinsulinaemia) promote fat storage, especially around the abdomen.

This is why many people say, “My weight goes straight to my stomach,” or “I gain weight even when I don’t eat much.” Insulin resistance changes how your body stores and uses energy.

Internal links: – What is insulin resistance? – Causes of insulin resistance

Visceral fat sits deep inside the abdomen around organs such as the liver and pancreas. While some body fat is normal and healthy, too much visceral fat is strongly linked to:

• Prediabetes and type 2 diabetes
• Fatty liver disease
• High blood pressure
• Elevated triglycerides
• Increased inflammation

Unlike subcutaneous fat, visceral fat is metabolically active. It sends inflammatory signals that worsen insulin resistance and make weight loss harder.

Studies show that even people with a “normal” BMI can have high visceral fat and still be insulin resistant. Waist measurement is often a better indicator of metabolic health than the number on the scales.

External source: NIH – metabolic complications of visceral fat (no commercial conflict).

When insulin levels are consistently high, the body remains in “fat-storage mode.” This affects metabolism in three major ways:

1. Fat burning slows down dramatically. High insulin blocks the breakdown of stored fat (lipolysis).
2. Hunger and cravings increase. Fluctuating blood glucose levels can trigger appetite and sugar cravings.
3. Energy drops. With poor insulin signalling, glucose stays in the blood instead of reaching muscle cells.

This combination means people with insulin resistance often gain weight easily and lose it slowly — even when they try very hard.

Internal link: How to improve insulin sensitivity

Excess visceral fat drives inflammation, disrupts hormones, and increases the workload on the pancreas. Over time, this leads to significant health risks:

• Type 2 diabetes – due to rising fasting glucose and A1c
• Fatty liver disease – caused by excess liver fat storage
• Heart disease – insulin resistance raises blood pressure and triglycerides
• Certain cancers – long-term elevated insulin levels increase cell growth signals

Reducing visceral fat can dramatically improve insulin sensitivity — often within weeks.

Internal link: Health risks of insulin resistance

The most effective strategies for reducing visceral fat are the same strategies that improve insulin sensitivity:

• Regular physical activity – especially resistance training and brisk walking
• Lower-GI, higher-fibre meals
• Improved sleep and stress reduction
• Reducing added sugars and refined carbohydrates
• Losing 5–10% of body weight — even small reductions strongly improve insulin sensitivity

These changes improve insulin signalling, reduce inflammation, and make long-term weight loss more achievable.

CTA: Consider watching our free Diabetes Masterclass for a step-by-step plan.