What Is Leptin? How It Affects Weight Loss---------
Leptin, a hormone released from the fat cells located in adipose tissues, sends signals to the hypothalamus in the brain. This particular hormone
helps regulate and alter long-term food intake and energy expenditure,
not just from one meal to the next. If the individual adds body fat, leptin levels will increase.
We all battle with our weight and yo-yo dieting is no fun. The truth is, no matter what you do, including eating right and exercising, it’s all in vain if your Leptin is out of whack!
Real weight maintenance comes from a life of moderation. You need to make lifestyle changes to be truly successful at obtaining your goal weight and achieving your desired shape.
Your body, when working correctly is a natural fat burning machine. In order to shed pounds, you need to ensure that you aren’t unknowingly sabotaging your own efforts.
One of the first things you can do to increase your weight loss efforts is to get decent sleep. It’s the time your body repairs and burns calories. There’s a reason it’s called beauty sleep.
1) Get on the right type and dose of thyroid hormone. For most people this will require pure T3 formulations like cytomel or liothyronine.
2)Add in high intensity interval training. Avoid doing lots of low intensity exercise. Dr. recommends 10-15 minutes of High intensity interval training (HIIT) once a week.
3) Avoid highly processed foods. These foods increase inflammation. High levels of inflammation worsens thyroid function and leads to the downward spiral of leptin resistance.
4) Get 7-8 hours of sleep each night. Lack of sleep can increase leptin resistance.
5) Reduce the amount of fructose you're consuming, it includes fruits also !
6) Stop yo-yo dieting or calorie restricted dieting. It will only increase leptin and reverse T3 levels.
7) Optimise T4 to T 3 conversions. Use zinc and selenium to reduce this conversion process.
8) Think of using medicines to lower leptin levels. The GLP-1 Agonists can be effective in helping patients lose weights without changing their diet or exercise.
Drinking water is a must. When dehydrated, your body thinks it needs food when water will suffice. By drinking lots of water you are flushing your system and maintaining a full feeling which means you won’t need to eat as much.
Portion control is also another game changer in weight loss. By reducing the size of your meals even slightly the calories saved will add up enormously over a week.
Relation between Ghrelin and leptin
Ghrelin
Ghrelin is made in the stomach, this hormone tends to increase before meals and decrease after.
Ghrelin is regarded as the only appetite stimulating hormone in humans. It is one of the main contributors to make people eat unhealthy food.
Additionally it is shown that ghrelin is released directly in response to stressful situations and injecting ghrelin has been shown ti initiate the stress response in humans- this explains why people tend to eat more when stressed.
Leptin
It is known as the starvation hormone as it notifies your brain when you've had enough food in your stomach and your energy levels are sufficient.
At your ideal set point, adipose cells will produce a given amount of leptin, which will maintain the internal energy balance needed for necessary cellular functions and proper weight management.
Subsequently, weight gain will cause your blood leptin levels to increase and weight loss will result in decreased levels.
Unfortunately, overweight and obese people are generally leptin-resistant, which contributes to further weight gain.
Both these hormones can be controlled naturally through exercise and stress management.
Low-to-moderate aerobic activity - like walking or running 30- 60 minutes every day- increases ghrelin and decreases leptin, the opposite of what you want.
Instead, try burst training , such as 30 seconds sprint on a cycle ergometer controlling for low or high intensity, which lowers ghrelin levels.
Similarly high intensity training significantly lowered leptin concentrations when compared to low intensity exercise.
Current studies indicate that high intensity burst training is most effective in not only curbing appetite and controlling weight gain not only in short term but also in long term.
Here are some other rules that you will find helpful.
We all battle with our weight and yo-yo dieting is no fun. The truth is, no matter what you do, including eating right and exercising, it’s all in vain if your Leptin is out of whack!
Real weight maintenance comes from a life of moderation. You need to make lifestyle changes to be truly successful at obtaining your goal weight and achieving your desired shape.
Your body, when working correctly is a natural fat burning machine. In order to shed pounds, you need to ensure that you aren’t unknowingly sabotaging your own efforts.
What is Leptin?
Leptin plays a major role in complete hormonal balance. We actually require a substantial amount to burn fat. When we diet, our Leptin levels plummet. Leptin also tells our brain we are full.
Low Leptin levels are directly linked to comfort eating and overeating. “Leptin
is a hormone that plays a crucial role in appetite and weight control.
It is thought to have at least two major functions.
First,
it crosses the blood-brain barrier and binds to receptors in the
appetite centre in the brain, regulating brain cells that tell you how
much to eat. Second, it increases nervous system activity which
stimulates fatty tissue to burn energy” One of the first things you can do to increase your weight loss efforts is to get decent sleep. It’s the time your body repairs and burns calories. There’s a reason it’s called beauty sleep.
What foods are high in leptin?
Seven Leptin Foods to Keep in Your Diet
- Apples. Research has shown pectin—as found in apples—may be effective in fighting back leptin resistance.
- Oatmeal. Rich in fiber and known for decreasing insulin levels, oatmeal can help prevent that “starving” feeling.
- Lean proteins. ...
- Green tea. ...
- Almonds. ...
- Broccoli. ...
- Eggs.
How can I trick my body to burn fat?
- Drink ice water. ...
- Reduce the total number of calories you consume. ...
- Add intervals to your cardio workouts. ...
- Stop eating two to three hours before bedtime. ...
- Build lean muscle tissue to increase the fat burned during sleep.
1) Get on the right type and dose of thyroid hormone. For most people this will require pure T3 formulations like cytomel or liothyronine.
2)Add in high intensity interval training. Avoid doing lots of low intensity exercise. Dr. recommends 10-15 minutes of High intensity interval training (HIIT) once a week.
3) Avoid highly processed foods. These foods increase inflammation. High levels of inflammation worsens thyroid function and leads to the downward spiral of leptin resistance.
4) Get 7-8 hours of sleep each night. Lack of sleep can increase leptin resistance.
5) Reduce the amount of fructose you're consuming, it includes fruits also !
6) Stop yo-yo dieting or calorie restricted dieting. It will only increase leptin and reverse T3 levels.
7) Optimise T4 to T 3 conversions. Use zinc and selenium to reduce this conversion process.
8) Think of using medicines to lower leptin levels. The GLP-1 Agonists can be effective in helping patients lose weights without changing their diet or exercise.
Drinking water is a must. When dehydrated, your body thinks it needs food when water will suffice. By drinking lots of water you are flushing your system and maintaining a full feeling which means you won’t need to eat as much.
Portion control is also another game changer in weight loss. By reducing the size of your meals even slightly the calories saved will add up enormously over a week.
Relation between Ghrelin and leptin
Ghrelin
Ghrelin is made in the stomach, this hormone tends to increase before meals and decrease after.
Ghrelin is regarded as the only appetite stimulating hormone in humans. It is one of the main contributors to make people eat unhealthy food.
Additionally it is shown that ghrelin is released directly in response to stressful situations and injecting ghrelin has been shown ti initiate the stress response in humans- this explains why people tend to eat more when stressed.
Leptin
It is known as the starvation hormone as it notifies your brain when you've had enough food in your stomach and your energy levels are sufficient.
At your ideal set point, adipose cells will produce a given amount of leptin, which will maintain the internal energy balance needed for necessary cellular functions and proper weight management.
Subsequently, weight gain will cause your blood leptin levels to increase and weight loss will result in decreased levels.
Unfortunately, overweight and obese people are generally leptin-resistant, which contributes to further weight gain.
Both these hormones can be controlled naturally through exercise and stress management.
Low-to-moderate aerobic activity - like walking or running 30- 60 minutes every day- increases ghrelin and decreases leptin, the opposite of what you want.
Instead, try burst training , such as 30 seconds sprint on a cycle ergometer controlling for low or high intensity, which lowers ghrelin levels.
Similarly high intensity training significantly lowered leptin concentrations when compared to low intensity exercise.
Current studies indicate that high intensity burst training is most effective in not only curbing appetite and controlling weight gain not only in short term but also in long term.
Here are some other rules that you will find helpful.
- 1: Eat your dinner early and nothing after
- 2: Stick to 3 Meals a day and don’t snack
- 3: Reduce the portion sizes of your meals
- 4: Have a Protein Packed Breakfast
- 5: Reduce Your Carb Intake
How Does Leptin Affect You?
Leptin is your appetite suppressor – the
hormone that signals your body that you’ve had enough to eat and is a
key player in optimizing weight loss.
As mentioned, certain foods can block or increase leptin. Although
leptin reduces appetite, obese individuals generally exhibit an
unusually high circulating concentration of leptin. These people are
said to be resistant to the effects of leptin, in much the same way that
people with type 2 diabetes are resistant to the effects of insulin.
This is called leptin resistance. The pathway of leptin control in obese
people is flawed in some way so that the body does not adequately
receive a signal of satiety after eating.
You
need to lose weight in order for your body to get the message that
you’re full after eating! As you lose weight, your body will become more
sensitive to Leptin.
5 Sneaky Signs You Are Leptin Resistant. See if you recognize any other the symptoms below.
- 1. You Follow a Typical Modern Diet
- 2. You’re Stressed Out and Sleep Deprived
- 3. You Aren’t Eating Nearly Enough
- 4. You Have Food Cravings Constantly
- 5. You’re Overweight (or Underweight)
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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Labels: Almonds, Apple, Broccoli, burn fat, cold water, eggs, ghrelin, good sleep, Green tea, lean proteins, leptin, Oatmeal, reduce calories, resistance, selenium, thyroid hormone, zinc
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