Personal Trainer Explains How to Overcome Leptin Resistance and Improve Fat Loss!
Continued from last week’s article
Thankfully, not only can leptin resistance be prevented but it can be overcome as well! Leptin resistance is usually caused by a very poor diet consisting of a lot of sugar, products containing high fructose corn syrup, and highly processed foods. So, the easy fix would be to start eliminating or limiting consumption of these types of foods. Start incorporating more whole foods into your diet like vegetables, nuts, whole grains, and animal proteins. This will keep your leptin levels stable and limit the likelihood of developing leptin resistance. Also, getting adequate amounts of sleep every night is crucial to leptin levels. Try to aim for at least 7 hours of sleep per night to ensure your leptin levels don’t drop too low. Getting adequate sleep each night has also shown to reduce hunger levels and prevent overeating throughout the day. So we’ve covered the obvious reasons for overcoming leptin resistance including proper sleep and eating a healthier diet. But is there an easier, more fun way to improve leptin levels? Yes there is and you’re not going to believe it!
Cheating on Your Diet to Improve Leptin Levels and Increase Fat Loss?!
Yes you read that right! We are going to encourage you to cheat on your diet to increase your leptin levels and sustain fat loss over the long term! We’re going to call them “re-feed days.” Now, just like with anything, this will be in moderation. Once a week you pick a day to re-feed you body with extra carbohydrates eating whatever you desire. This approach, however, will only work if you’re on a fairly strict diet the other 6 days of the week. The reason for doing this is when you’re depriving your body of calories every day, especially carbohydrates your leptin levels drop significantly. If you’re doing this over several weeks your body will go into starvation mode and start conserving fat for energy and halt fat loss. In order to prevent this from happening leptin levels need to be restored which can be done by a carbohydrate re-feed day once a week. This will raise leptin levels higher, prevent starvation mode, and enable sustained fat loss for the long term!
Just keep in mind this is a long term life style diet plan. The goal is not to drop as much weight as possible in a short amount of time. That just sets you up for failure. The goal here is to sustain fat loss over a long period of time, a healthy lifestyle for the rest of your life!
Written By: Robert Jost
Fitness specialist
NSCA-cpt, ACE-cpt
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