How to increase Leptin - some helpful sites.

retrotravelbug

Following on from recent topic about why it is so difficult to maintain weight-loss I wanted to get some positive answers.

I found the video really helpful to explain why I'm craving so much at night time. The messages are repeated on other sites that discuss this topic. Basically when we lose weight our bodies sense the reduction in leptin, which is produced by fat cells, it's then fighting to survive at the previously higher level of fat storage and wants to get back there desperately and starts to play nasty tricks on the brain to have us eat more. To maintain weight-loss we actually also need to eat less calories than our counterparts who were always at the lower weight we've achieved because our metabolism has reduced. So yes, the end goal is not the end. This is a long haul lifestyle change and we can never, ever, go back to the level of calories we consumed before (and also can't really go to a maintenance that the MFP shows for our ideal weight - that was a big learning point for me!!).

SO - WANT MORE LEPTIN WITHOUT WEIGHT GAIN? How do we trick the brain in to thinking there is enough energy to survive?

I found some helpful articles to find ways of increasing leptin (most are common sense LIFESTYLE changes - short burst exercise, eat protein and fibre, avoid sugar, avoid eating late at night, sleep well, avoid stress, drink water, take Vit E and Zinc).

http://eas.com/training/manage-weight/the-last-5-pounds

Recommends 40/40/20 diet with Vit E (400IU in morn and 400IU pre bed) and Zinc (5mg in morning and 5mg pre bed)
The first meal is the biggest, the last meal is quite light at 8pm.

http://www.wikihow.com/Increase-Leptin

Steps recommended to increase leptin levels:
African mango seed extracts (250mg day)
Lots of sleep
Stop eating after 7pm
Eat lots of fibre rich foods
Exercise
Eat regularly and properly
Keep hydrated

Then read article: http://wellnessmama.com/5356/cravings-fix-your-leptin/
- loads of helpful advice from the youtube video embedded in this article

Then there is one mainly aimed at the guys - but still makes sense for us ladies (again - sleep, short burst energy exercise help, plus the 'cheat day' theory): http://breakingmuscle.com/nutrition/leptin-the-secret-key-to-getting-shredded


On that note - time to go to sleep!

FixIngMe13

Bump

Myhaloslipped

Keeping in mind that these are theories, I have a cheat day once per week for this reason along with several other reasons. It has been working for me.

Sparkle_Princess

bump to read this later