At present, one of the main topics in the field of overweight research is the relationship between mass gain and the hormone leptin. Some evidence suggests that obese people are resistant to higher levels.
It is currently impossible to influence the concentration of this substance by medication, however, there are natural ways to increase sensitivity to the "satiation hormone". Read on estet-portal.com how increasing leptin levels can help you effectively lose extra pounds.
How leptin regulates eating behavior
Leptin – is a hormone produced by fat cells that controls eating behavior by acting on the hypothalamus. Its second name is "satiation hormone", since the main task of the substance is to notify the body that a person has received enough calories.
In most healthy people, when body weight increases, leptin concentration increases, which leads to a decrease in appetite.
With obesity, resistance to leptin occurs, and, as a result, a person ceases to feel full, even at elevated concentrations of the hormone.
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What affects the concentration of the hormone leptin
Leptin was a "survival" hormone for our ancestors, as it protected them from starvation. This substance provided a global restructuring and adaptation of the body to starvation.
Today, the adaptive properties of leptin have lost their significance, and obese people, due to resistance to its effects, constantly experience hunger, which further contributes to weight gain.
Factors that may affect leptin levels include:
• number of calories consumed;
• meal times;
• routine;
• physical activity;
• stress.
When fighting overweight, it is very important to remember that leptin is not the only link in the pathogenesis of obesity. However, to maintain a healthy weight, its concentration is of great importance.
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How to make the "satiety hormone" work for yourself
Foods high in sugar, fat, artificial flavors or sweeteners reduce the body's sensitivity to leptin.
Foods high in fiber, protein and healthy fats help improve satiety and reduce hunger.
Intermittent fasting also has a beneficial effect on reducing leptin resistance. The essence of this method is that for 16 hours a day a person is starving, and can eat only during the so-called 8-hour "eating window", which falls in the first half of the day.
The following healthy eating habits improve leptin sensitivity:
• eating slowly;
• small portions;
• every 3-4 hours;
• I am writing carefully chewing.
Have a good effect on reducing leptin resistance – "days of deceit". On a low-calorie diet, leptin levels drop, resulting in a slower metabolism and increased hunger, making it harder to shed those extra pounds. Therefore, in order to avoid such a situation, it is necessary to arrange a “cheat day” every two weeks, when the patient consumes a large amount of calories. This is necessary in order for the body to feel saturated, and the level of leptin to increase.
Thus, understanding the hormonal mechanisms that underlie weight gain allows the doctor to more accurately adjust the patient's diet and lifestyle.
Read also: How to assess the relationship between obesity and chronic diseases
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