Leptin is an interesting hormone. It manages your appetite levels. Leptin is one hormone that you should know how to increase in your system if you feel lethargic or want to lose a little bit of weight.
Leptin works by telling your brain about the quantity or amount of fat you have in your reserves. These reserves are available to your body whenever immediate or regular nutrition is not available.You develop resistance to leptin with a lot of weight gain and hence your leptin communication becomes confused. This can lead to constant weight gain that then becomes very difficult to lose.
How to increase Leptin?
Fibers have been proven to be extremely healthy in multiple ways. Increasing your daily fiber consumption in your diet can go a long way in achieving your goal. High-fiber foods like whole grains, legumes, oatmeal and celery are sources of abundant fiber. Fiber purpose is to give you a feeling of fullness, causing your intestinal tract to send a signal to your brain to release more leptin.
Increase your vegetable consumption. Whole vegetables can help considerably to maintain liptin levels. As fruits and vegetables are high in fiber and water, eating more will send a signal to your brain that you are full. Fruits and vegetables also has a very low calorie intake. 2 cups of fresh fruit and 2 and a half cups of vegetables each day for a 2000 calorie per day diet. While some people recommend juices, fruits and vegetables are much preferable than juices. Whole fruits and vegetables will ensure you consume their full fiber content, and help you avoid the added sugar or salt, which are commonly added to vegetable and fruit juices. Although, freshly squeezed fruit and vegetable juice prepared at home with added sugar can be preferred.
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You can check this video about how to lose weight and about the best food that can increase the Leptin level.
Having a regular sleep schedule is of paramount importance. It has the potential to prevent a lot of problems for your body. 8 hours a day sleep is highly recommended by a majority of medical experts. Your body releases less leptin if you do not get the adequate rest. If ever, you feel hungrier the day after a poor night’s sleep, the chances are that your leptin levels have dropped drastically and are instructing your body to eat.
Regularizing your meal timings is also significant in the fight against lethargy and obesity. Stop eating after supper, or after your final meal of the day. After supper, you may feel hungry because of the leptin production in the evening and this may end up with you hogging on snacks. Not eating after supper, even if you feel hungry, can help increase your Leptin levels.
Omega-3 fatty acids such as salmon and sardines can help in maintaining your leptin levels. Omega-3 fatty acids help increase leptin levels by combating inflammation causing molecules, which is the main reason leptin resistance develops, especially among people who are obese. A 1-cup serving of sardines contains close to 8 grams of omega-3 fatty acids or polyunsaturated fat. However, if you are taking supplements, you may limit your Omega-3 fatty acids consumption to not more than 3 grams per day.
Adults with a strong history of high cholesterol should limit the consumption of Omega-3 fatty acids to 2-4 grams per day. If you have a history of coronary disease, then it is best to limit the consumption to 1 gram per day. In case of adults with high blood pressure, a limit of 3-4 grams per day of Omega-3 fatty acids should be maintained. This should also be under strict supervision of a medical professional.
write down what you eat so far, to keep track of how many high fiber foods you eat in a day.
Things You’ll Need
Fruits, Vegetables and Omega-3 fatty acid supplements.
Hormone issues are really complex , same thing the Leptin resistance is really a complex issue with no singular cause, but there are many factors that can negatively impact Leptin levels including:
- Fructose Consumption (especially in forms like High Fructose Corn Syrup)
- High stress levels
- Consumption a lot of simple carbs
- Absence or less hours of sleep
- High insulin levels (vicious cycle here)
- Exercising too much, especially if your hormones are already damaged
- Grain and lectin Consumption
As a conclusion, how to increase Leptin is the first step towards your weight loss journey. I hope you enjoy this information.