Since 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 encourage your fall that would hinder our attempts to lose weight.
Avoid strict diets and fasts
Since leptin is released based on the presence of nutrients and energy, signaling the body’s energy reserves, strict or very low calorie diets 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 their basal levels. Therefore, we must avoid prolonged fasting (more than 12 hours) as well as very low calorie diets that can greatly reduce leptin levels and far from helping us lose weight, hinder long-term weight loss as well as maintenance of lost weight. Leptoconnect Reviews
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 leptin falls, in the long term training does not generate such effects , even if the fat mass in the body is reduced. On the other hand, regular exercise has 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 on our body while we try to lose weight.
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 the cells and cause resistance to leptin over time , hence if we want to lose weight by maintaining the presence of the hormone “anti-obesity” par excellence at adequate levels, reducing stress must be a priority.
Avoiding alcohol is something that can help us lose weight in different ways, since it not only provides empty calories that can reduce fat burning but also stimulates food intake by causing changes in the 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.
Sleep well every night
A study published in Plos Medicine indicates that little sleep during the night can be the cause of a hormonal alteration that stimulates us to eat more and reduces satiety, that is, it decreases leptin levels and increases those of ghrelin. Likewise, inadequate sleep increases cortisol levels and favors the stress that, as we said before, is the enemy of good levels of leptin in the body. Likewise, in people with sleep apnea , leptin levels have been shown to increase independently of fat mass, suggesting that poor rest may favor resistance to the action of this hormone.