How to Reduce Leptin

Overview

Leptin is a type of protein hormone that helps the body regulate weight and metabolism. Discovered in the early 1990s by researchers at Rockefeller University, the hormone is necessary for maintaining and regulating body weight. Leptin is in charge of telling you when you've had enough to eat. Overweight or obese individuals with large amounts of leptin in the body don't trigger that "sated" level as soon as those who don't. The more weight a person gains, the more leptin is found in the body because the hormone makes itself at home in adipocytes, or fat cells, in the body. The hormone is also responsible for regulating the appetite, and for maintaining energy expenditures.

Step 1

Eat less. Fasting is one way to lower leptin levels in the body. Following low-calorie diet plans is also effective in lowering leptin levels because ratios of leptin in the body closely follow proportions of body fat. The more fat, the more leptin will be present. Lower fat ratios result in decreased levels of leptin.

Step 2

Eat more fish. Fish or fish oils, according to Dr. Mikolaj Winnicki from the University of Padova, Italy, help maintain weight loss and lower leptin levels. "An additional potential benefit of a fish-rich diet on cardiovascular health risk may be the reduction in plasma leptin concentrations," says Winnicki. Fish oil was also shown to increase the expenditure of energy and higher metabolism.

Step 3

Consume brown starch foods instead of white. For example, cook brown rice instead of white rice, and eat whole-wheat or multi-grain breads instead of white. Choose unrefined sugars over white processed sugars and reduce the amount of sweets and high-calorie foods such as fast food. Eat more fruits and vegetables that offer complex carbohydrates to promote weight loss, and choose foods low in saturated fats such as low-fat or non-fat milk and cheese.

Step 4

Reduce stress in your everyday life, which will in turn lower the levels of leptin in the body. Engage in daily exercise to work off stress, and find time for leisurely reading, watching TV, or practicing yoga or meditation every day to unwind from daily stress and worries.