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What is Leptin? Ghrelin and leptin are two hunger hormones that regulate our body weight and metabolism. Leptin regulation is possible by following some treatments and exercises.
A peptide hormone plays a role in weight regulation. It suppresses appetite. Its other name is starvation hormone because it signals the brain to regulate energy levels and appetite. Factors that influence leptin and ghrelin levels are:
Adipose tissues in the body regulate leptin. Leptin levels increase when body fat increases and vice versa. Hunger level decreases when leptin increases.
Ghrelin is a hunger hormone, while leptin is a satiety hormone. Ghrelin increases the urge to eat, whereas leptin decreases the temptation to eat. Both work together to maintain body weight.
Leptin resistance has a strange relation with obesity. It happens when the brain is in starvation mode, but the body is still in obese form. A person with leptin resistance starts eating more as the brain does not get the signal of satiation.
Firstly, you need to know that it is not only leptin that controls your weight. Other factors are diet, genes, health and medical history. Various ways to regulate leptin levels are:
The leptin diet removes the sugary and processed foods from the diet. It includes the foods that fulfill hunger level.
It includes veggies, salads, fruits and soups. They control hunger and increase meal satisfaction.
Protein foods keep metabolism up, control hunger and increase muscle mass. Foods include wild fish, eggs and beans
Fats control hunger and are good at nutrient absorption. Adding a small amount of coconut oil, avocado or seeds to a daily diet will help in weight regulation.
Intermittent fasting and its other form improve leptin sensitivity and help in fat loss. Fasting controls inflammation and retains energy levels. Leptin levels decrease in people with time-restricted fasting, but it does not affect their energy levels.
Some tips for mindful eating are:
Exercise is an effective way to regulate leptin
levels in the body. It increases your metabolic activity and regulates leptin levels in the body. Exercise releases stress and keeps your concentration level high. A combination of different fat burning workouts is good for optimum results. However, too much exercise decreases leptin levels and increases hunger.
Stress is the most significant factor behind increase hunger level and weight gain. Similarly, sound sleep helps to relax your mind and body. Various activities like meditation, yoga and exercise can reduce stress levels.
Cheat days help to optimize the weight regulation process. Cheats days increase your calorie intake on specific days and give false signals to the brain. It leads to an increase in leptin levels.
Tracking your progress is a very effective tool to gauge calorie intake. Food journals help you to keep an eye on the items you eat. Other ways are to contact a dietitian, personal trainer or friend.
The purpose of leptin is to regulate your body appetite to control weight. There are various means to do this. However, the effective ones are those which your body accepts happily.
