What role does leptin play in the body? Can leptin help in weight loss? How is it activated to burn fat?
Leptin is a hormone released by fat cells of the adipose tissue that affects how the body system stores fat and expends energy. It is crucial for controlling weight and hunger. It assists the body in the long-term maintenance of a healthy weight. It specifically regulates metabolism and signals fullness. Due to its ability to control hunger, leptin is also known as the satisfaction hormone.
The quantity of leptin secreted in the body is highly associated with the quantity of body fat. Hence, the leptin released into the circulatory system is determined by the amount of a person’s body fat. When someone’s fat mass rises, the level of leptin rises; conversely, when the fat mass declines, the level of leptin falls.
When leptin levels are elevated, there is a feeling of fullness for a longer duration of time. There will be a lesser likelihood to overeat. On the other hand, the body interprets low levels of leptin as starvation. It responds by slowing down metabolism, which causes weight gain.
How to Activate Leptin to Burn Fat
Here are some strategies that assist in the activation of leptin and the promotion of weight loss:
Get More Sleep
When you do not get enough sleep, the body begins to manufacture ghrelin instead of leptin. Ghrelin is the hunger hormone. It intensifies the urge to eat. Leptin levels are elevated during sleep. This decreases the likelihood to feel hunger pangs during the day. It is advisable to create a consistent sleep pattern and adopt a peaceful bedtime routine. This could be reading a book or having a warm bath. Before to bed, it is best to stay away from alcohol and caffeine. These two substances can make it difficult to fall asleep, resulting in a higher chance of obesity.
Eat Protein for Breakfast
Cereals are known to contain lectin, which binds to the leptin receptors in the body and prevents the satiety hormone from doing its job. Therefore, it is best to eat protein for breakfast. Protein provides certain essential nutrients the body requires to function. The immune system depends heavily on it. It provides energy and aids muscle repair.
Additionally, protein enhances the levels of leptin, aiding in appetite control and causing a feeling of satiety. As a result, there will be no need to snack on junk foods that can increase the risk of obesity and even cancer. Sources of protein include eggs, lentils, wild fish, poultry, beans, and yoghurt.
Physical activity is a highly efficient approach to boost leptin sensitivity. This is achieved because exercise promotes sympathetic nerve activity and enhances insulin sensitivity. Aerobic exercises elevate the number of leptin receptors in the body, thereby reducing appetite. The degree of physical activity goes hand in hand with the level of metabolism and leptin production. An aerobic session lasting an hour can play a great role in fat-burning.
Exercise also causes the lymph system to be active, which aids the body in the removal of toxins. Merely running can help leptin to perform an extraordinary effect and burn more calories. It can be incredibly effective, even in those who have a hereditary tendency for weight gain.
Avoid Processed Foods
The excessive sugar and fat content in processed foods can cause obesity and weight gain. Over time, the body stops responding to leptin’s signals, resulting in leptin resistance. This indicates that although there are high amounts of leptin in the bloodstream, the brain isn’t getting the message that there is sufficient energy. In the end, this causes overeating. Therefore, avoiding processed foods can be an excellent place to start when maintaining a healthy weight.
Additionally, it is best to avoid simple carbs. They raise the levels of insulin in the body, which causes insulin resistance and impairs the production of leptin. Fruits, vegetables, fibers, and water can signal the brain on satiety without consuming a lot of calories.
Consume Healthy Oils
Although fat contains more calories, they are essential for the digestion of nutrients, flavoring of food, and regulation of hunger hormones. A diet devoid of healthy fat cannot satiate for an extended period of time.
Leptin levels can be activated by using healthy oils like olive oil. Olive oil contains monounsaturated fatty acids in abundance, which raises leptin levels. By raising the leptin levels, there is a significant level of appetite suppression. When hunger is lowered, it is easier to achieve weight loss. Those who include olive oil in their diets may experience a higher weight loss and a smaller reduction in their waist circumference. Any diet or weight-loss regimen that does not include healthy oils is not a competent approach. Other sources of healthy fat are coconut oil, almonds, avocado, eggs, and dairy.
Enhancements in leptin sensitivity and fat reduction have been linked to several forms of intermittent fasting. Fasting shields against obesity by reducing local inflammation in the hypothalamic nuclei. This is a region of the brain that regulates food intake and energy expenditure. Its inflammation has been connected to reduced leptin levels.
Additionally, this practice of eating aids with blood sugar reduction and heart health. It elevates leptin levels by forcing the body to burn stored fat. Lower leptin levels have also been linked to insulin resistance, and intermittent fasting is proven to increase insulin sensitivity.
The 18/6 approach is the most effective way to practice intermittent fasting. Water can be taken when fasting but it is best to stay away from anything high in calories.
The relationship between leptin and weight gain is a key area of research in the science of obesity. It has been proven that leptin levels can be elevated with the aforementioned tips. It makes it simpler to maintain a balanced diet, thereby controlling cravings and hunger. However, it is encouraged to work with a health coach, nutritionist, or dietician when getting into the leptin-activation regimen.