Leptin is a protein produced by fat cells for the purpose of regulating the use of energy. The task of this hormone is to communicate the sense of satiety to the brain and allow the body to use energy correctly. When it is produced, hunger disappears. Likewise, when leptin levels are low, the body begins to feel hungry. However, in many subjects (often due to the excess of fat cells associated with obesity) the production of leptin is not received by the brain and, consequently, the satiety signal is not activated. Therefore, the control of this hormone is important in people who wish to lose weight. Thus, by learning to stimulate the body's response to leptin, you will be able to contain the stimulus of hunger.
Steps
Part 1 of 3: Training to Stimulate Leptin
Step 1. Choose exercises that target fat cells
If you want to improve your body's response to leptin, losing weight is not enough. You should burn as much fat as possible. Although it is also secreted in cases of overweight and obesity, large individuals find it difficult to quench their appetite because they have developed resistance to leptin due to the excessive presence of fat cells.
Leptin regulates metabolism and appetite: as its levels rise, appetite decreases and metabolism is activated
Step 2. Practice cardiovascular and aerobic exercises every day
Cardiovascular activity increases oxygen supply, while aerobic activity promotes blood circulation. They often coincide. By walking 30 minutes a day, you can burn enough fat to trigger a leptin response. The ideal would be to move at a brisk pace in order to increase the oxygen supply and promote blood circulation.
- Opt for 150 minutes of moderate-intensity exercise per week. In total, this is about 2 ½ hours per week.
- As it is disposed of, the fatty tissue releases leptin into the bloodstream. In addition, this type of physical activity promotes the increase of the receptors of this hormone.
- Cardiovascular activity also speeds up metabolism (which regulates the rate at which calories are burned) in a diverse training regimen.
- The maximum heart rate during training must be around 220 minus your age: therefore, if you are 35, 220 - 35 = 185 beats per minute. To improve cardiovascular exercise, you can push yourself up to 80% of your maximum heart rate.
Step 3. Work out with weights every day
Weight lifting allows you to regularly burn fat and calories and strengthens your muscles. The increase in muscle mass promotes metabolism and, consequently, helps to dispose of adipose tissue and, therefore, to release leptin in the system.
An excellent workout that does not require expensive weights or a gym membership is the so-called "Tone Up All Over", consisting of a series of exercises: squat to overhead press; single-leg dumbbell row; step-up with bicep curl; dolphin plank; curtsy lunge and superman
Step 4. Do high intensity exercises for short intervals
High Intensity Interval Training (HIIT) is a form of anaerobic activity that involves alternating between periods of short and intense anaerobic exercise (sometimes less than twenty seconds) with active recovery breaks.
- This type of exercise promotes the production of growth hormone (GH), which helps burn fat and regulate leptin.
- Popular high-intensity interval training programs include CrossFit, Fartlek, and the seven-minute workout.
- Try doing high-intensity exercises 2-3 times a week.
Part 2 of 3: Changing the Power
Step 1. Increase your consumption of dark fruits and vegetables
Fruits and vegetables with dark skin are excellent sources of phytonutrients, including carotenoids and flavonoids, which have an anti-inflammatory action, useful in slowing down oxidative processes in the body and increasing leptin levels.
- Carrots, broccoli, spinach, tomatoes, squash, and papaya are all excellent sources of carotenoids.
- Blueberries, cherries, pomegranate, citrus, green tea, onions, and dark chocolate are excellent sources of flavonoids.
Step 2. Increase your intake of omega-3 fatty acids
Not all fats are harmful to the body. Omega-3 fatty acids have a unique chemical structure and are good for your health when consumed in moderate quantities. They are essential for the proper activity of the body and brain. They promote healing and alleviate inflammatory processes, as well as being involved in numerous cellular activities, especially in neurological development and functioning.
- They are found in fish, green leafy vegetables, nuts and beans. The consumption of omega-3 fatty acids reduces inflammation of the blood vessels, improving the body's response to leptin.
- Foods rich in omega-3 fatty acids include oils from plant sources, such as soy, canola, and flaxseed. Fish oil, fattest fish qualities and, to a lesser extent, meat and eggs also contain omega-3 fatty acids.
- The recommended daily dose of these essential acids is 1.1 g per day for women and 1.6 g per day for men.
Step 3. Go for foods with natural flavors
Many food companies overload their products with salt and sugar to mask the blandness of the less healthy ingredients. Even diet versions (such as Diet Coke) contain huge amounts of artificial sweeteners that disguise unpleasant flavors. Consequently, foods that undergo an industrial transformation process do not have essential nutrients for the body and, therefore, inhibit its response to leptin.
- Instead of ready-made and processed foods, choose dishes rich in natural flavors, such as grains, vegetables, and more nutritious fruits.
- Instead of artificially flavored foods, use herbs to flavor your dishes, including sage, thyme, and basil.
Step 4. Lower your triglycerides
Triglycerides play an important role in leptin resistance because they inhibit the transport of this hormone across the blood brain barrier. To increase your sensitivity to leptin, decrease your intake of these fats.
- Keep triglyceride levels at bay by keeping your body weight within the normal range, limiting the consumption of fats and sugars, moving, avoiding smoking and limiting alcohol consumption.
- In addition to genetic factors, some drugs can also raise the values of these lipids.
- Niacin, or vitamin B3, is able to reduce triglycerides, but also cholesterol. Promotes the functioning of the circulatory system by reducing the risk of cardiovascular diseases.
Part 3 of 3: Making Lifestyle Changes
Step 1. Get enough sleep each night
There is a great deal of debate among health scientists about the best remedies to lose weight and stop gaining weight, but everyone agrees on the importance of sleeping well. However, the amount of sleep is also critical in the regulation of leptin. Try to get at least 7-9 hours of sleep every night.
- Scientific studies have shown that those who don't get enough sleep have a 15% lower leptin level than those who rest regularly.
- Lack of sleep leads to a strong appetite that is difficult to satisfy the next day. This phenomenon upsets the energy homeostasis (ie the balance between the input of energies and their consumption) that leptin tries to promote.
- Improve sleep quality by adopting healthy habits before bed.
Step 2. Stay hydrated
Most of us know that water is important, but a large proportion of people may be chronically dehydrated. Adequate water intake promotes digestion, good mood and appetite control, but also affects how the body absorbs nutrients and vitamins. Therefore, dehydration can severely inhibit the body's sensitivity to leptin by increasing its resistance. So, stay hydrated to hinder this mechanism.
- Drink at least eight to ten cups of water (1.8-2.5 liters) per day.
- These amounts might seem overwhelming, but if you always have a bottle to refill on hand, you will be surprised at how quickly you can reach your daily dose.
- Avoid alcoholic or caffeinated drinks. Do not calculate them in the daily water intake.
Step 3. Consider supplements
Although there are several supplements available on the Internet that are sold with the guarantee of increasing your leptin intake, they are misleading because this hormone does not actually enter the bloodstream and, therefore, cannot be absorbed through a food supplement product. However, you can use supplements that either promote leptin sensitivity or decrease its resistance.
- Irvingia is a plant whose seed produces a supplement that, among other beneficial effects, can improve leptin sensitivity. If you are over 18, you can take 150 mg per day with meals.
- To reduce leptin resistance, you can take antioxidants in the form of supplements, such as those based on taurine and acetyl L-carnitine. Grapes, blueberries, tree nuts, dark green leafy vegetables, and sweet potatoes are all natural sources of antioxidants.
- As always, consult your doctor before taking a new supplement. While most people find natural remedies and food supplement products harmless, supplements can interact with other medications and cause severe reactions, so it's important to consult your doctor first.
Step 4. Avoid smoking and drinking too much alcohol
According to some studies, smoking and alcohol can inhibit leptin production. Furthermore, the excessive consumption of alcoholic substances compromises the ability to judge, compromising food choices and, consequently, blocking the stimulation of this hormone.
