Related Articles
Leptin resistance is believed to be the main cause of weight gain and obesity
Leptin is a hormone that regulates hunger and appetite. Leptin resistance is a condition in which your body fails to respond to this hormone, and it is believed to be the main cause of weight gain and obesity.
With leptin resistance, you have more leptin in your body than you need and your brain does not respond to it. Because of this, your brain does not signal when you are full and your metabolism slows down, which leads to excess fat stores in the body.
Since your body produces leptin in proportion to your size, the heavier you are, the higher your leptin levels.
What is leptin and how does it function in your body?
Leptin is involved in the following functions:
- Weight control
- Calorie expenditure
- Fat metabolism
- Activating the immune system
- Increasing bone mass and muscle strength
- Maintaining reproductive hormone levels in women
- Promoting puberty and sexual well-being in teenagers (both boys and girls)
- Increasing heart health
- Improving respiratory health and lung capacity
Aside from controlling hunger, leptin regulates the thyroid gland, adrenal glands, and growth hormone synthesis.
What are symptoms of leptin resistance?
- Overeating: If you have leptin resistance, you may not feel full after eating because your brain thinks that you need to eat in order to avoid starvation.
- Belly fat: Leptin resistance may increase fat accumulation around the abdominal area, known as visceral fat, rather than dispersing fat reserves equally throughout the body. Abdominal fat has been linked to conditions such as diabetes and heart disease.
- Fatigue: If your leptin levels are high or if you have leptin resistance, you may feel tired easily. Since your brain does not respond to signals directing it to burn calories, it can make you less active physically.
- Pain sensitivity: Leptin resistance can cause you to become more sensitive to pain or predisposed to chronic pain disorders such as fibromyalgia.
- Cravings: Leptin resistance can increase your cravings for junk foods and sweets.
What causes leptin resistance?
- Obesity: Obesity is a major contributor to leptin resistance. According to studies, the majority of people who are overweight and obese have some levels of leptin resistance.
- Diet: Leptin resistance is often related to poor dietary habits such as eating processed and refined foods that are digested by fat cells and stimulate leptin secretion. Consistent consumption of these types of food can cause leptin levels can remain high, eventually leading to leptin resistance.
- Stress: Elevated stress levels can contribute to hunger, poor energy management, and increased fat accumulation. Stress related to lack of sleep can also interfere with hormone levels.
- Lifestyle: Lifestyle factors such as excessive exercise, lack of exercise, and exposure to pollutants can all contribute to leptin resistance.
What are the effects of leptin on dieting?
Leptin levels normally fluctuate throughout the day to manage your appetite and signal when it is time to eat. Leptin is secreted from fat cells after you have eaten and start to fall as time passes, leading to hunger and increased appetite.
This may be one of the reasons behind yo-yo dieting, where you shed weight only to gain it back quickly. When you restrict calories, your leptin levels drop. When you stop your diet, your leptin levels increase and you may overeat, which can lead to weight gain.
How to reverse leptin resistance naturally
Dietary modifications
- Eat a low-fat diet: A high-fat diet causes greater cellular inflammation, which disrupts the brain's response to leptin.
- Limit processed carbs: A diet high in processed carbs can cause inflammation and interfere with leptin signaling.
- Limit sugar: High consumption of sugar may interfere with leptin levels and prevent you from feeling full.
- Eat more protein: A high-protein diet may enhance leptin sensitivity and increase feelings of fullness.
- Avoid triglycerides: Triglycerides, a type of fat present in foods such as butter and oil, can block leptin signals and cause leptin resistance.
Lifestyle modifications
- Get more sleep: Lack of sleep affects leptin levels and metabolism, disrupts appetite regulation, and increases the risk of obesity.
- Manage stress: Because leptin levels are directly linked to your emotional state, managing stress and taking care of your mental health can help keep your leptin levels balanced.
- Exercise regularly: Regular exercise can considerably lower leptin levels and help reduce fat mass.
Leptin resistance is a major cause of obesity. There is no cure, but there are ways to control it and even reverse it naturally. If you notice signs of leptin resistance, consult your doctor about your treatment options.