Does losing weight feel impossible, despite calorie counting and exercise? Does the scale not budge, like, ever? What if all of your dieting efforts were going to waste because of the hormone, leptin, and not some issue with your willpower, eating regimen or “poor genetics?” When you cannot control feelings of hunger, the hormone leptin is often to blame.
What is Leptin Resistance?
Leptin is a hormone that sends signals to your hypothalamus (part of your brain that controls hunger) that it’s time to eat, especially when your energy decreases.
Leptin resistance is when your body cannot control leptin levels, so they fall more frequently, signaling hunger. If you can repair your leptin function, you should feel less hungry and gain control over your weight gain. Check the many ways to correct your hunger hormones.
Do Not Consume Processed Food
Processed food leads to inflammation, which fires up leptin. Stay away from soda, baked goods, chips and fried/battered foods. (You’ll find tons of delicious, healthy and anti-inflammatory recipes right here).
Lower Stress Levels
Highly processed foods add to stress levels. So does too little sleep, mismanaging time, taking on too much at work, and not giving yourself breaks for parenting when you need them. The higher your stress levels, the higher your hunger and cravings. A lot of people suffer from eating disorders as a result of stress as a way to gain control. By tending to some self-care, you can ease stress and help balance your hunger hormones.
Say no to Sugar
Sugary foods and drinks also drive inflammation. To lose weight, eliminate sugar from your diet. Excessive sugar is bad for leptin resistance, as well as your weight.
Take soluble fibers
Replacing processed foods with soluble fibers helps your stomach digest the food better and faster. These include: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement.
Get Proper Sleep
Proper sleep is the key to a healthy lifestyle. Poor sleeping habits result in several disorders in your body.
A significant one of them is lowering blood triglycerides in your body. Having balanced triglycerides ensure that leptin transports from your blood to your brain only when it is important. When leptin keeps sending signals to the hypothalamus to consume, you will automatically be eating all the time.
To regulate your body functioning, get at least six to eight hours of sleep per night. Sleep early and get up early in the morning.
Another thing you need to improve is your exercise routine. Working out is good; however, excessive physical exercise does not allow your body enough time to repair. If your body is leptin resistant, you need to give it enough time to heal. Only then, you should add exercise. Start gradually and work up. If you already workout excessively, consider adding in more restorative days, like walking and yoga.
As you design your diet plan, make sure to include some longer stretches in between your meals, and/or intermittent fasting. This offers time for your hormones to process and relax. When you constantly munch and do not give your hormones a break, it’s hard to get off the “snacking cycle.” Try to abstain from eating within three to four hours of bedtime.
Consume Omegas and Protein
Another way to fix leptin resistance is to fix what you consume. You need to have a proper diet plan which includes the following in sufficient quantity:
- High fiber
Foods rich in protein and omega-3
Foods that contain proteins and omega-3’s include: eggs, fish, and chia seeds.
Minimize omega-6 intake
Make sure you minimize the intake of omega-6, which is present in vegetable oil, conventional meats, excess nuts and grains in a high quantities.
Take Leptin Resistance Pills
As science and medicine have progressed, leptin resistance pills are now readily available. These help control leptin hormones and regulate other functions of your body.
What are these pills made of?
Leptin resistance pills do not contain the hormone. However, they come with ingredients and nutrients that reduce inflammation, the major cause behind increased leptin sensitivity.
Some of the significant ingredients include:
- Fish oil
- Alpha-lipoic acid
- Green tea extract
- Soluble fiber
- Conjugated linoleic acid
Make sure you look into the ingredients of all supplements.
Consult your Doctor
However, before you move onto leptin resistance pills, you must consult your doctor. Not all people have the same leptin sensitivity. Usually, doctors suggest leptin resistance pills or supplements only when your sensitivity level is high. Otherwise, controlling it naturally is the best idea.
Go for Eco-Therapy
Nature is a free healer. You might have come across sayings like this many times. Well, it’s true. Nature heals your mind and body. Consuming sunlight and air is as important as eating and drinking. Get some good old fashioned vitamin D from a little sunlight, go for nature walks, swim in the ocean, and invite the healing powers of the earth into your life.
While it is impossible to stop eating, it is possible to start eating less and eating healthier. Struggling with obesity brings up a lot of negativity in your life. It poorly impacts your brain and body, which means your entire lifestyle suffers. To fight obesity and lose a good enough number of pounds, fixing leptin resistance is important.