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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!
It’s easy to lose your mojo and think that nothing will have an effect. Fad diets have no long term gain and should be avoided. They are perfect for a kick start but not sustainable in the long run.
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.
Given our Community is highly engaged when it comes to health and weight loss, we thought we’d investigate Leptin Resistance and give you basic information and links.
The more you know, the better chance you will achieve your goals. This infographic from Body Sculptors Australia gives a great overview of the cycle of Leptin and how it causes you to feel continually hungry and how it leads to ongoing weight gain.
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. Dr. Oz says the following about Leptin.“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”
The infographic above from Body Building shows you how Ghrelin and Leptin function in your body.
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.
This infographic from Look Great Lose Weight shows you the results of a study that indicate that those that sleep 8 hours a night overall have a lower Body Mass Index.
Leptin Explanation Video Tutorial
We have included a video that explains exactly why you can’t lose weight and the changes you can make to exercise and diet.
Dr Westin Childs explains it in very simple terms and you will love what you learn. Click Play above to view ^
How To Reverse Leptin Resistance
Dr Westin Childs has these suggestions for getting on top of your Leptin Resistance.
Firstly check you are on the right Thyroid Medication. Adding in 15 minutes of high intensity training will have great results and is more beneficial than lower impact exercise.
He also suggests removing highly processed foods and that you ensure you are getting 7-8 hours of sleep per night. Reducing Fructose should also be considered. Whilst medications are on offer, we would much rather you try natural remedies.
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.
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
Dr Axe has a great infographic above that gives some tips about the difference between Ghrelin and Leptin. One interesting fact is that low impact exercise like walking could actually be working against you. He suggests burst training which is 30-second sprints and more high-intensity activity.
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.
According to Paleo Hacks, there are 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)
A great place to start is by reading up on Leptin. Byron Richards is a Nutritionist and for the record, this is not a new phenomenon. This book was written in 2006. Here’s what he says.
The Leptin Diet explains how to unleash the power of hormones to resolve fatigue, food cravings, thyroid problems, and body weight issues. Mastering the fat hormone leptin is the single most important factor in preventing obesity, diabetes, and heart disease.
Leptin problems are the primary reason for food cravings, overeating, faulty metabolism, the obsession with food, and heart disease. Read The Leptin Diet and notice the difference. You can grab a copy of the Leptin Diet here
Want More? Eating for your shape is another way to drop the pounds and keep them off. Read our article here