We’ve all heard of leptin, but do you really know what it is and how it affects your weight loss goals? Leptin is a hormone that plays a key role in regulating appetite and metabolism. As women over 40, it becomes increasingly important to understand how leptin impacts our fat loss goals.
Leptin is produced by fat cells and primarily functions to regulate energy balance, appetite, and metabolism. When your body has enough stored energy, leptin is released into the bloodstream and signals the brain to reduce appetite and increase metabolism. This creates an energy deficit by burning stored fat, which leads to weight loss. However, when you are leptin resistant, the signal for your brain to reduce appetite and increase metabolism is diminished, leading to an increase in appetite and decreased fat burning. This is why understanding the basics of leptin and how it impacts weight loss is important.
One of the main drivers of leptin resistance is chronic inflammation. Research has shown that when the body is in a state of chronic inflammation, it can alter the way our cells respond to hormones, including leptin. So, how do we reduce chronic inflammation to improve leptin sensitivity? One way is by eating an anti-inflammatory diet. This includes reducing sugar and processed foods and increasing intake of whole foods such as fruits, vegetables, lean proteins, and healthy fats.
Another way to improve leptin sensitivity is by incorporating strength training into your workout routine. Research has shown that strength training can increase muscle mass, which in turn can increase leptin sensitivity. It’s important to note that cardio alone is not enough to improve leptin sensitivity. Instead, aim for a combination of strength training and cardio for optimal results.
Sleep is also crucial for regulating leptin levels. When you’re sleep deprived, your body produces less leptin and more ghrelin, which is a hormone that stimulates appetite. Aim for at least 7-8 hours of sleep each night to improve leptin levels and in turn, decrease appetite and increase metabolism.
In conclusion, understanding the role of leptin in fat loss is key for women over 40 who want to achieve their weight loss goals. By reducing chronic inflammation through an anti-inflammatory diet, incorporating strength training into your workout routine, and prioritizing sleep, you can improve leptin sensitivity and increase your chances of success. Remember, weight loss is not just about calories in vs. calories out – it’s about creating an environment in your body where leptin can do its job effectively.
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