Leptin is a hormone created in the body, which is linked to weight control problems. According to the University of Maryland Medical Center, fat cells release the leptin hormone. As your body cells store more fat, your leptin levels increase. Individuals with low levels of leptin may not get the signal from stomach to the brain indicating fullness, resulting in overeating and weight gain. For this reason, understanding and controlling leptin is important to maintain a healthy weight for continuity of life. Small changes to your daily habits can help regulate leptin and reduce the risk of health conditions related to under or over eating.
Step 1
Avoid processed, refined and fast foods. The University of Texas Health Science Center indicates that you can lower leptin naturally by foregoing quick-fried, high-fat or processed foods, found at fast food restaurants. Choose menu items with fresh vegetables, such as salads, rather than fried chicken or burgers. Additionally, avoid eating most microwaveable meals that are packaged for convenience. They contain fats and limited amounts of nutrients.
Step 2
Eat fish twice a week. Fish contains healthy fats, or omega-3 fatty acids, which impact leptin levels. The American Heart Association indicates that participants from a 2002 study exploring the benefits of fish on leptin, were found to have decreased leptin levels after consistently eating meals containing fish and vegetables. Choose fish, such as salmon, mackerel or tuna, as part of your main entree at least twice a week.
Step 3
Get light to moderate exercise daily. As little as 30 minutes of exercise a day can help regulate leptin levels. Start out gradually with a walk or jog, then work your way into aerobic fitness classes at the gym. Get active on a daily basis to burn excess calories if you need to lose weight or to keep your body stimulated for adequate hormone production. Consult your physician before engaging in an exercise program to ensure safety for your health.
Step 4
Add fruits and vegetables into your daily meals. Fruits and vegetables provide a source of fiber and natural energy. Consume five to eight servings of vegetables a day and three to five servings of fruits. Avoid canned fruits, which have a high processed sugar content. Eat raw or steamed vegetables as a snack or with your main entrees.
Step 5
Eat whole grain products. Whole grains provide fiber, nutrients and vitamins, which is important for a balanced diet and weight management. Whole grains are also a source of complex carbohydrates for reducing leptin levels. Eat bran cereal instead of sugar-filled options. Opt for wheat bread instead of white bread.
Tips and Warnings
- Diet and exercise are beneficial means for regulating leptin levels. Consult your physician to determine your specific health needs related to overweight, obesity and health risks.
- Do not attempt to take supplements marketed as leptin reducers without consulting your physician.
References
- University of Maryland Medical Center: Weight Control and Diet
- "American Journal of Clinical Nutrition"; Short-Term High-Fat Diets Lower Circulating Leptin Concentrations in Rats; Deborah A. Ainslie, et al; February 2000
- American Heart Association: Fish-Rich Diet, Leptin and Body Mass
- University of Texas Health Science Center: Shedding Pounds; Leptin vs. Willpower
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