Understanding leptin to lose weight fast
For lose weight To achieve this, you need to be able to control your hunger. But to achieve this, you need to know how to control your hunger. Known assatiety hormone "Leptin plays an essential role in this respect. It is largely responsible for what you eat on a daily basis. How does it work in practice? And can you control your leptin levels? leptin for weight loss faster?
Contents
What is leptin?
Leptin is a hormone called anorectic. This means it helps reduce your appetite. It thus helps regulate your sense of hunger and your food intake.
In other words, it's thanks to leptin that you feel the urge to eat or stop eating.
Also known as the "satiety hormone" or the "appetite suppressant hormone", leptin is a messenger naturally produced by the body. adipose tissue (fat) in your body. More precisely, it is released into the bloodstream by the white adipocytes and then reaches the hypothalamus to let it know that you are no longer hungry.
Leptin is released around 15 minutes after you've started your meal, sending a signal to your brain to stop eating.
Cravings before lunch or dinner are caused by a drop in leptin in the body. Conversely, if leptin levels are high, the brain will conclude that you're full.
Understanding the mechanism of leptin is essential for losing weight, as it regulates your body's metabolism. appetite.
What is leptin resistance?
Given the way it works, it would be logical to think that the more leptin an individual produces, the less they will want to eat.
Unfortunately, things aren't quite that simple.
As with insulin, some people may have a very low level of disorder related to this satiety hormone.
Several studies have taken an interest in this phenomenon known as leptin resistance. Once a certain leptin threshold is reached in the body, leptin is no longer able to induce the desired response. feeling of fullness.
Individuals with a body fat percentage produce large quantities of leptin. But this makes their receptors insensitive to this hormone. The message is no longer delivered to the brain, leading to eating disorders.
This can turn into a real vicious circle: you eat more, because your appetite is always present. Stored fat mass will increase, and fat cells will produce even more leptin, leading to an increase in appetite. weight gain.
How can you increase your leptin levels?
To lose weight, it is essential that the amount of leptin in your body is always sufficient. But not too much, to avoid creating resistance.
Let's take a look at how to produce more leptin to lose weight.
Eat fibre
To increase the level of leptin in the bloodstream, it is recommended to eat a sufficient amount of fibers at every meal.
Here are a few high-fiber foods that you can include in your meal plan:
- Fruits and vegetables (avocado, peas, spinach, sweet potato, potato, broccoli, leek, raspberry, orange, apple, etc.);
- Legumes (lentils, beans, etc.);
- Wholegrain cereals (pasta, wholemeal bread, rolled oats, etc.);
- Oilseeds (almonds, hazelnuts, walnuts, etc.).
Avoid simple sugars
In the context of a healthy eating and balanced, you should also limit your intake of processed foods and simple sugars.
Excessive consumption of the latter can lead to insensitivity to leptin.
It's best not to overindulge in sodas and other sugary drinks, industrial cakes or sweets.
Eat slowly
As part of a slimming diet, take your time to eat will help you shed unwanted pounds.
As we've seen, signals from the stomach reach the brain 15 to 20 minutes after you start eating.
When you eat too quickly, this message doesn't have time to get through, and your body thinks you're still hungry.
Get regular exercise
Playing sports is an excellent way to slow down the appearance of body fat and increase your sensitivity to leptin.
In addition to burning calories and activating your metabolismIn this way, weight training is ideal for helping your body to produce leptin in sufficient quantities.
Physical exercise can also help improve your stress management. Stress is a real hormone disruptor. Reducing it is essential to better control your appetite.
Get enough sleep
Adopt a sleep cycle leptin levels to help you lose weight.
This means you need to get enough sleep (a minimum of 7 hours a night) to allow your body to recharge your leptin levels.
If you reduce your sleep time, the body will increase its energy expenditure. This will cause a drop in the amount of leptin in the body.
A good night's rest is always preferable to a sleepless night.
Avoid extreme diets
Overall, avoid extreme low-calorie or high-calorie diets.
Whether you are losing weight or muscle gainBut be sure to take it step by step, and avoid sudden upheavals. caloric intake.
If in doubt, don't hesitate to ask a specialist to accompany you. sports coach or a nutritionist.
Conclusion
The role of leptin in weight loss is essential over the long term. Many factors influence its secretion: eating habits, level of physical activity, stress and sleep. One thing's for sure: understanding how this satiety hormone works will help you slim down. And to find out more, discover my tips for never going hungry again during a dry spell.
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