There may be forces at odds with your weight loss goals. Leptin Resistance is a common issue but it can be reversed …
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 so easy to lose your mojo and think that nothing will have an effect. The truth is fad diets are exactly that. They have no long term gain. They are perfect for a kick start, they are not sustainable.
Real weight maintenance comes from a life of moderation. You need to make lifestyle changes to be truly successful at maintaining your weight and achieving your desired shape.
Your body, when working correctly is a natural fat burning machine. In order to enjoy weight loss success you need to ensure that you aren’t unknowingly sabotaging your own efforts.
Given that our Community is highly engaged when it comes to health and weight loss, we thought we would investigate Leptin Resistance and give you some basic information and links. Remember, knowledge is power.
The more you know, the more you can achieve your goals. Be sure to scroll our page all the way to the end so that you read the information and watch the videos that we have included too.
Leptin Infographic via Body Building
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 is also what tells our brain that we are full. When our levels are low, we are continually feeling hungry and snacking.
Low Leptin levels are directly linked to comfort eating and over eating. 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”
Sleep Infographic Source
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. Theres’ a reason it’s called beauty sleep!
We have included a short video that explains exactly why you can’t lose weight and the changes you can make to exercise and diet. Dr Dan Pompa explains it in very simple terms and you will love what you learn. Click the Play button above to view now ^
8 Ways To Reverse Leptin Resistance via Restart Med
What is Leptin Resistance?
So many people try as they can to lose weight, unaware that there’s a powerful force working against them. Most are completely unaware of Leptin and that it affects so many aspects of your body that are critical for losing and maintaining a healthy weight range. This is what Home Cures That Work says –
“Leptin Resistance” is extremely similar in nature to “Insulin Resistance” However, most people are completely unaware that they even have this hormonal dysfunction, although it is extremely common. “Leptin Resistance” occurs when the body is no longer efficient at carrying Leptin across the blood-brain barrier to the brain, specifically the hypothalamus. In order for Leptin to perform its ‘weight loss magic’ to control your body weight and metabolism, it has to do so from the hypothalamic centres in the brain. When brain levels of Leptin hormones are low — because the brain never ‘hears’ or ‘receives’ due to “Leptin Resistance” — food cravings and weight gain occur as the body believes it is hungry and will daily go into a state of persistent fat storage. “Normal brain levels of leptin hormone are absolutely vital if you want to control your body weight and metabolism”
The Real Reason You Can’t Lose Weight
Whilst high levels of Leptin burn fat, many overweight people have high levels of Leptin but the message is not getting through to their brain. This is what Authority Nutrition says “People who are obese have a lot of body fat in their fat cells. Because fat cells produce leptin in proportion to their size, obese people also have very high levels of leptin. Given the way leptin is supposed to work, these people shouldn’t be eating… their brain should know that they have plenty of energy stored. However… the problem is that the leptin signal isn’t working.
There’s lots of leptin floating around, but the brain doesn’t “see” it. This condition is known as leptin resistance. It is now believed to be the main biological abnormality in human obesity”
5 Golden Rules for Weight Loss
The good news is that you can make changes to your lifestyle and eating habits that can dramatically reverse the effects of your Leptin intolerance. We have included the 5 Golden Rules for permanent weight loss. Sleep for example is one of the easiest things to do. Our body needs a good 8 hours a night to recover and refresh. It is also one of the main things that keeps us balanced. It is the time it cleanses and you can literally be burning calories while you sleep. The earlier you go to bed, the less chance there is that you will sit up snacking and you’ll wake early in time to go for a walk. You’ll have time to regularly exercise and you’ll notice immediate changes to your hair and skin.
Drinking water is also another must. When you are dehydrated, your body is starved and thinks it needs food when really 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.
The 5 golden rules that E-Health 101 suggest are the following –
Rule # 1: Never Eat After Dinner,
Rule # 2: Eat Three Meals A Day, Nothing More,
Rule # 3: Watch The Size Of Those Meals
Rule # 4: Make Sure You Eat Protein At Breakfast
Rule # 5: Reduce The Amount Of Carbs You’re Consuming.
Dr Axe has a great infographic above that gives some tips about the difference between Grelin 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.
We were very excited to find this very informative article that explains Ghrelin and Leptin and how they can be working at odds with your body. The good news is both can be controlled but you need to know the triggers. Once you decode what is going on, you will find that your weight loss will seem effortless because you are working with your body, not against. It’s all about the hormones and if you take a scientific approach as recommended by Wendy Myers who is a diagnostic nutritionist, you have the best chance of achieving the outcome you are looking for. This is what Wendy says in her initial explanation ..
What is Ghrelin? -:
Ghrelin is the hormone responsible for making us hungry. If you can lower ghrelin, you will reduce hunger and cravings allowing you to naturally eat less. Ghrelin levels play a big role in determining how quickly hunger comes back after we eat. Some have disorders where they produce too much ghrelin and they can never stop eating! Hopefully that’s not you.
Normally, ghrelin levels go up dramatically before you eat; this signals hunger. They then go down for about three hours after the meal. Research shows that lowering levels of ghrelin leads to decreased body fat.
The ghrelin hormone not only stimulates the brain giving rise to an increase in appetite, but also favors the accumulation of fat located in the abdominal region – considered to be the most harmful. This is the conclusion of research undertaken at Metabolic Research Laboratory of the University Hospital of Navarra, published recently in the International Journal of Obesity.
Since ghrelin promotes the formation abdominal fat near the liver, it also promotes fatty liver and increases the risk of developing resistance to insulin. This is the recipe for metabolic syndrome. Definitely worth some biohacking to get this hormone under control.
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. Leptin is made in the fat tissue and plays a key role in regulating energy intake and expenditure, including appetite and hunger, metabolism, and behavior. Many foods can either block or increase leptin. The key is knowing which foods to avoid and which to consume.
Weight loss hormones, Leptin resistance has been hypothesized by researchers as possibly caused by specific nutrients uncommon throughout our evolution. The proposed problematic nutrients include lectins (found in grains and legumes) and fructose found in fruit.
Leptin resistance will also result from a diet high in energy-dense low-nutrient foods including soda, refined flours, candy, or any form of sugar (honey, maple syrup, etc). These foods should be limited in anyone trying to lose weight since they negatively impact all of your hormones.
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.
Leptin levels are directly proportional to body weight. That being said, the mere fact that leptin resistance is extremely common in obese individuals suggests it may simply be an adaptation to excess body weight. It’s a catch-22. 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 – source
We found an excellent article on how to outsmart your hungry hormones. Here’s Dr Isaacs Top 10 Tips -:
1. Eat a balanced diet.
Eating a balanced diet means eating equal (or roughly equal) percentages of the three major nutrients: carbohydrates, proteins and fats. I recommend eating about forty percent carbohydrates, thirty percent protein and thirty percent fat.
2. Eat right carbohydrates, proteins and fat.
Simply eating a balanced diet is not enough. You can have a balanced diet eating unhealthy foods but that won’t fix your leptin. You should avoid processed carbohydrates, especially those high in sugar and flour and eat more healthy carbohydrates like vegetables, fruits, whole grains and low fat dairy products. Eat low fat sources of proteins and avoid fatty cuts of meat. Eat healthy fats rich in monounsaturated and polyunsaturated fats like fish, olives, avocados and nuts.
3. Eat foods high in antioxidants.
Foods high in antioxidants like fresh vegetables and fruits alleviate leptin resistance because they calm inflammation.
4. Eat green vegetables before 10 AM
Make eating vegetables in the morning a daily habit. Think of it as taking a vitamin supplement. You can add vegetables to your breakfast, have them as a morning snack or just wolf them down in a couple of bites. Try doing this, it won’t hurt you.
5. Eat consistently through the day
To alleviate leptin resistance, you need to avoid going long periods of time without eating. You should never skip meals, especially breakfast. It is best to eat every three to four hours while awake.
6. Move your body.
Exercise has a very power healing effect and leptin resistance is no exception. When it comes to exercise for leptin resistance there are two rules you must follow. 1) Do it. 2) Keep doing it. Consistency is a critical factor. I recommend exercising every day for one hour.
7. Drink enough water.
If you are dehydrated, you will be leptin resistant and you will have difficulty losing weight despite valiant efforts. You should drink two quarts of filtered water every day. Drinking cold water helps boost your metabolism in addition to helping leptin.
8. Get enough sleep.
Many people simply don’t get enough sleep. You should aim for getting six to eight hours of quality sleep every night. Good quality sleep is necessary for leptin to work properly. Sleep deprivation and sleep disorders have been linked to leptin resistance, increased appetite, lower metabolism, diabetes and a host of other ailments.
9. Eat fish high in omega-3 fatty acids.
Omega-3 fatty acids, found in cold water fish, calm inflammation and alleviate leptin resistance. Shoot for 1000-4000 mg of omega-3 fatty acids daily. A four ounce serving of salmon contains about 2000 mg of omega-3 fatty acids. You can take supplements too, but make sure it is a high quality one.
10. Calm inflammation.
Having excess fat in the body is the most common source of inflammation. Fat cells make inflammatory chemicals known as cytokines which wreak havoc throughout the body. By reducing the amount of fat in your body, you will lower inflammation.
5 Sneaky Signs You Are Leptin Resistant -:
01. You Follow a Typical Modern Diet
02. You’re Stressed Out and Sleep Deprived
03. You Aren’t Eating Nearly Enough
04. You Have Food Cravings Constantly
05. You’re Overweight (or Underweight)
source – Paleo Hacks
A great place to start is by reading up on Leptin. Byron Richards is a Nutritionist and this is what he says. For the record this is not a new phenomena. 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. The Leptin Diet contains five simple lifestyle guidelines to get the hormone leptin into balance for permanent weight loss, increased energy, and optimum health. What is Leptin? Fat cells produce the powerful hormone leptin, a primary force instructing metabolism, weight loss, and hormone balance. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. 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! Get Book here —> Leptin Diet Book