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Leptin: the hormone that helps you lose weight. Five ways to activate its presence to burn fat.
In the maintenance of body weight different factors intervene that are not in sight, that is, external factors typical of the environment and internal factors within each human organism. Thus, many hormones participate in the regulation of energy consumed and expended and one of them is leptin, which can help you lose weight if we control it properly for that purpose.
What is leptin and what is it for?
What is leptin and what is it for?
The leptin is a protein which was identified approximately 20 years ago, but discovered years ago when a mutation in rodents caused hyperphagia (good appetite), lethargy, and mild hyperglycemia obesity because of the lack of this hormone was observed.
Its name derives from the Greek "leptos" which means thin because initially it was considered an anti-obesity hormone , but today it is known that it has many other functions in our body and that it is not only released in adipose tissue although it is its main place of production, but also originates in the placenta and stomach.
The amount of leptin in our body is proportional to that of our adipose tissue, that is, the more fat and body weight, the more circulating leptin , and also, more leptin in women than in men.
Leptin circulates linked to a protein and acts at the brain level, indicating with its presence about the state of nutrients and energy in our body and mainly developing the following functions that can help weight control:
It inhibits at the brain level and in other tissues the production of neurotransmitters and hormones that signal hunger or that increase appetite and the desire to eat, for example, its presence inhibits the release of ghrelin, the hormone that stimulates us to eat .
It promotes satiety and reduces the desire to eat by stimulating the production of peptides that signal satiety or the absence of hunger and by reducing pleasure in response to food.
It favors the expenditure of energy and the elevation of the metabolism by its participation in the release of thyroid hormones that regulate it and by stimulation via the sympathetic nervous system of thermogenesis, that is, of the production of heat that requires calories.
Due to these three great functions, leptin is considered an adipostate or a hormone that indicates the nutritional status of the body, warning the brain when it is lacking energy or when there is enough for it to react in different ways and involving various glands and organs in its response.
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Leptin is a hormone that can inhibit hunger and appetite, produce satiety, and at the same time increase or reduce energy expenditure.
It is a complex hormone that can help us lose weight as long as we do not suffer resistance to its action as occurs in many obese people who have high levels of circulating leptin but do not respond to its effect as they should, as indicated by a study published in the journal Nature Medicine .
Leptin Method of Weight Loss: how to increase leptin
Leptin Method of Weight Loss: how to increase leptin
Five ways to activate the presence of leptin in our body to lose weight
Five ways to activate the presence of leptin in our body to lose weight
Given that leptin is a hormone with a complex action, centrally or from the brain and also in peripheral tissues, if we do not have resistance to leptin we must consider that there are different ways to activate its presence to lose weight or at least, not to promote its fall that would hinder our attempts to lose weight.
1. Avoid strict diets and fasts
1. Avoid strict diets and fasts
Given that leptin is released depending on the presence of nutrients and energy, signaling the body's energy reserves, strict diets or diets very low in calories for a long time can cause a drop in its levels in the body, this being one of the factors involved in metabolic adaptation .
A study published in the journal Diabetes demonstrated that leptin levels begin to decline after 12 hours of fasting and reach minimum 36 hours of the same, whereas when normal power is resumed 24 hours required for leptin scope your basal levels.
Therefore, we must avoid prolonged fasting (of more than 12 hours) as well as very low calorie diets that can considerably reduce leptin levels and far from helping us lose weight, hinder long-term weight loss as well as maintenance of lost weight.
2. Practice regular and long-term exercise
2. Practice regular and long-term exercise
Although exercise produces caloric expenditure and can reduce the amount of fat in our body, this being a trigger for falls in leptin, in the long term training does not generate such effects , although the fat mass in the body is reduced.
On the other hand, regular exercise was shown in rodents to improve sensitivity to leptin , something that could be helpful in obese people with resistance to the action of this hormone or that could promote the "anti-obesity" effects of leptin in our body while we try to lose weight.
3. Controlling stress
3. Controlling stress
The stress fat producing different changes in our body and one of them is mediated by hormones such as leptin which there is intense relationship as has concluded a study published in Biological Psychology as the circulating cortisol can reduce the release of leptin and vice versa.
Likewise, different stress signals could damage the functioning of cells and cause resistance to leptin over time , hence if we want to lose weight by maintaining the presence of the "anti-obesity" hormone par excellence at adequate levels, reducing stress must be a priority.
4.Avoid alcohol
4.Avoid alcohol
Avoiding alcohol is something that can help us lose weight in different ways, as it not only provides empty calories that can reduce fat burning but also stimulates food intake by producing changes in hormones that regulate eating behavior and energy balance as suggested by research published in 2011 .
Among these hormones that alter alcohol intake are leptin and ghrelin, which are reduced and increased respectively after consumption. Therefore, if we want to activate the presence of leptin to lose weight, it is better to avoid alcohol in the diet whenever possible.
5. Get a good night's sleep
5. Get a good night's sleep
A study published in Plos Medicine indicates that sleeping little during the night can be the cause of a hormonal alteration that stimulates us to eat more and reduces satiety, that is, it reduces leptin levels and increases ghrelin levels.
Likewise, inadequate sleep increases cortisol levels and favors stress, which, as we said before, is the enemy of good levels of leptin in the body. Likewise, in people with sleep apnea, it has been shown that leptin levels increase regardless of fat mass, which suggests that poor rest could promote resistance to the action of this hormone.
Knowing a little what leptin is and what it is for, as well as the behaviors that can help us control its levels in our body, can be key when losing weight and reducing the risk of suffering a rebound effect after achieving the weight we long for.
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