Secrets of LEPTIN :The Key to Effortless Weight Regulation

What is Leptin?

Leptin is a hormone your adipose tissue(body fat) releases that helps

your body to maintain your normal weight on a long-term basis. It does

this by regulating hunger by providing the sensation of satiety

(feeling full).

Hormones are chemicals that coordinate different functions in your

body by carrying messages through your blood to your organs, muscles

and other tissues. These signals tell your body what to do and when to

do it

The level of Leptin in your blood is directly related to how much body

fat you have.

Role of Leptin in managing body fat

Leptin’s main function is to help regulate the long-term balance

between your body’s food intake and energy use (expenditure).

Leptin helps inhibit (prevent) hunger and regulate energy balance so

that your body doesn’t trigger a hunger response when it doesn’t need

energy (calories).

Leptin mainly acts on your brainstem and hypothalamus to regulate

hunger and energy balance. It doesn’t affect your hunger levels and

food intake from meal to meal but rather acts to alter food intake and

control energy expenditure over a longer period of time to help you

maintain your normal weight.

Leptin has a more profound effect when you lose weight. As your body

fat (adipose tissue) decreases, your leptin levels decrease, which

signals your body to think that it’s starving. This stimulates intense

hunger and appetite and can lead to increased food consumption.

What happens when leptin levels are too high?

Since the amount of leptin in your blood is directly proportional to

the amount of adipose tissue (body fat), having obesity results in

high levels of leptin. This can cause a lack of sensitivity to leptin,

a condition known as leptin resistance.

Obesity results from an imbalance between food intake and energy

expenditure, culminating in excessive accumulation of fat in adipose

tissue, liver, muscle, pancreatic islets, and other organs involved in

metabolism.

Leptin Resistance

If you have leptin resistance, your brain doesn’t respond as it

normally would, to leptin.

Since it’s constantly stimulated by leptin, you don’t get the

sensation of feeling full or satiated.

This causes you to eat more even though your body has enough

fat stores.The seeming lack of leptin in leptin resistance also causes

your body to enter starvation mode. In an effort to save energy, your

brain decreases your energy levels and makes you use fewer calories

at rest.

Leptin resistance thus further contributes to obesity and causes

additional weight gain in the form of fat storage due to stimulating

hunger and decreasing metabolism.

Leptin levels during weight loss

Leptin levels decline during weight loss and signal to the

hypothalamus to stimulate feeding, reduce energy expenditure (slower

metabolism), and promote weight regain.

However, there are strategies you can implement to help prevent the

decline of leptin levels and optimise your weight loss journey.

Gradual and Sustainable Weight Loss

Rapid and drastic weight loss can result in a sharp decrease in leptin levels. Aim for a steady and sustainable weight loss rate. This allows your body to adjust gradually, minimising the impact on leptin levels.

Adequate Caloric Deficit

While it's important to create a calorie deficit for weight loss, excessively restricting calories can lead to a significant drop in leptin levels. Ensure that your calorie deficit is moderate and sensible, allowing for gradual progress without triggering a drastic decline in leptin.

Include Resistance Training

Incorporating resistance training into your fitness routine can help preserve muscle mass during weight loss. More muscle mass means a higher metabolic rate and improved leptin sensitivity.

Prioritise Protein

Protein is not only essential for muscle preservation but also plays a role in regulating appetite and promoting satiety. Including an adequate amount of protein in your diet can help support leptin function and prevent excessive hunger. Opt for lean protein sources like poultry, fish, tofu, legumes, and low-fat dairy products.

Sufficient Sleep

Lack of sleep has been linked to disruptions in hormone levels, including leptin. Aim for seven to eight hours of quality sleep each night to support optimal hormonal balance, including leptin regulation.

Manage Stress

Chronic stress can impact hormone regulation, including leptin. Prioritising stress reduction can positively impact leptin levels and overall well-being.

Stay Hydrated

Drinking an adequate amount of water throughout the day is essential for overall health, including hormone balance. Dehydration can disrupt leptin production, so aim to drink enough water to stay properly hydrated.

Remember, everyone's body is unique, and the effects of weight loss

on leptin levels may vary. By implementing these strategies and

maintaining a holistic approach to your weight loss journey, you can

support healthy leptin levels, enhance your progress, and achieve

long-term success.

At MANAlifestyle.in, I provide personalised advice based on

your specific needs and goals, helping you reach your full potential

and achieve long-term success.