Most traditional or commercial weight loss programs focus on calories, they make you follow diets too low in calories and the workouts are based on cardio or circuit training to lose as much weight as possible but when you stop following the program you start gaining all the weight back and the reason is simple, hormones and metabolism.
Our goal is to help you get an amazing physique and sustain it effortless and to do that we need to focus on what matters which is increasing metabolism and managing our hormones in a good way, leptin is one of those hormones.
Leptin is the satiety hormones and it´s job is to tell us when we´ve eaten enough and we need to stop. This hormone can be triggered by several factors and if we triggered it the wrong way by doing the wrong things then it won´t be doing its job effectively and some of our unhealthy habits are causing problems like lack or poor quality sleep, which reduces leptin which is why we are hungry and have more cravings during the day and this is one of the short term effects of poor sleep.
When leptin is low it won´t send the message to our brain that we are full and we need to stop eating, on the contrary we will eat more in each meal and we´ll feel hungry throughout the day this is why weight gain is related to lack of sleep.
Our weight more specifically body composition. Fat cells increase leptin so the more fat we have the higher this hormone will be.
As with insulin there´s something called leptin resistance which is when our body produces too much leptin in this case the fat cells when we are obese or overweight and it gets to a point where the receptors block all that leptin so it can´t do its job and instead of getting signals that we are satisfied we feel hungry.
So as you can see, weight loss is not as simple as eat less and move more, there are other things that come into play, what you can do to improve leptin if it´s low is start by getting enough good quality sleep every night, this is a simple tool that gives a lot of benefits and makes everything easier.
If you are overweight the best thing you can do is reduce insulin, we´ve talked about insulin in other posts and by improving insulin is easier to burn fat, when you start losing weight and getting rid of that excess fat, leptin also start to lower, you can do this by trying some type of intermittent fasting like limiting your meals to 2 meals per day in an 8 hour window, another way is by reducing carbohydrates and follow a low carbohydrate, moderate and high fat diet like ketogenic for a period of time. Exercise also helps lower insulin specially HIIT.
What I recommend if your nutrition program is based on unhealthy foods, you´ll need to eliminate those unhealthy foods and focus on eating meals cooked with fresh ingredients and try intermittent fasting, go for 2 meals a day you can have breakfast and lunch or lunch and dinner. Do this for 4 to 6 weeks and see the results and how you feel.
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