Leptin is a hormone released by your fat stores to indicate that you are full. This means that if your body is releasing more leptin you will find it easier to resist large portions, second helpings and overeating in general. There are certain adjustments you can make to the timing and content of your nutritional intake that will stimulate leptin production. By following these steps, you will crave less food and therefore find it easier to limit your calorie intake and lose weight.
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Eat foods that are high in fibre. To process fibre, your body needs to slow down your digestive system. As a response to this, it needs to produce leptin to keep you from overloading your system. So, try to eat high-fibre bread and oatmeal more often.
Reduce your sugar intake. Sugar does not necessarily increase or decrease leptin, but it does make your brain less sensitive to it. So, if you reduce your sugar intake you will maximise the potential of the leptin you do use.
Eat a "cheat" meal once a week when you are dieting. Consume as many calories as you want. The contrast between this meal and the dieting in the days previous will encourage your body to release more leptin than it usually does. This weekly release will help your body adjust to the lower leptin levels that are a consequence of weight loss (as leptin comes from fat cells) and, as in the step above, it will be able to do more with less.
Increase your fish intake. The omega-three fatty acids help increase leptin sensitivity and leptin release.
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