Ruchika Nathany

 | 1 minute to read


Fat Loss
How to train your brain during fat loss?

Your brain goes to defence mode when you loose body weight. Your brain fights back against weight loss through the hormone called Leptin. What Is Leptin? Leptin is a hormone which releases adipose tissue (body fat) to maintain healthy body weight by creating the feeling of satiety (feeling full). adipose tissue, or fatty tissue, connective tissue consisting mainly of fat cells (adipose cells, or adipocytes), specialized to synthesize and contain large globules of fat, within a structural network of fibres. It is found mainly under the skin but also in deposits between the muscles, in the intestines and in their membrane folds, around the heart, and elsewhere. Leptin sends a signal to your brain that helps you feel full and less interested in food. Leptin controls 1) Thyroid Hormone 2) Hunger Signals 3) Sex Hormone 4) Physical Activity 5) Cortisol Levels Leptin reduces metabolic rate Mitochondria becomes more efficient in powering cells.That means you burn less fat. It makes you hungrier Your hunger Hormone, Ghrelin goes up It causes water retention Cortisol signals fluid retention which can increase water weight Leptin reduces Movement NEAT( Non-exercise activity Thermogenesis) is reduced with weight loss which means fewer calories burn. Cooking Cleaning Walking Gardening Grocery shopping Gardening These changes are called METABOLIC ADAPTATION It is normal part in loosing weight Slower weight loss and shorter dieting periods can help to reduce these effects Aim for weight loss of 0.5-1 % of your body weight per week. What are normal leptin levels? Normal value ranges for leptin levels may vary slightly among different laboratories. Be sure to look at the range of normal values listed on your laboratory report or ask your healthcare provider if you have questions about your results. In general, normal ranges for leptin levels include: Adults assigned female at birth: 0.5 - 15.2 nanograms per milliliter (ng/mL). Adults assigned male at birth: 0.5 - 12.5 ng/mL. What is leptin resistance? If you have leptin resistance, your brain doesn’t respond as it normally would to leptin. Since it’s constantly stimulated by leptin, you don’t get the sensation of feeling full or satiated. This causes you to eat more even though your body has enough fat stores. How to treat Leptin resistance? Consuming healthy fats such as olive oil, avocado, coconut, fish and grass-fed, pasture-raised animals. Eliminating added sugar from your diet. Getting at least eight hours of sleep. Studies show that getting 8 to 10 hours of quality sleep a night, as opposed to seven or fewer, results in better leptin sensitivity, reduced cravings and a better balance of hunger and energy balancing hormones. Getting adequate exercise. The National Institute of Health (NIH) reports that moderate aerobic exercise can improve leptin resistance in people with diabetes and obesity. There is no evidence or reason to think that the small increase in metabolic rate persist when you go back to the negative energy balance, because the increased energy expenditure is in large part simply due to the thermic effect of your large food consumption, not in increase in basal metabolic rate, when you stop consuming more food, you loose the increase in dietary induced thermogenesis. And in so far as the increase in Leptin levels is practically significant in the first place, Leptin levels in response to energy balance adapt quickly within 12 hours. In conclusion, it is most likely impossible to trick your metabolism into believing you are at the higher body fat percentage or in more positive energy balance than you actually are. The increase in energy expenditure during even massive carbohydrate overfeeding is only a few percent and Leptin levels respond not mainly to acute energy balance but rather to cumulative energy balance over time and your total fat mass. #reailireherrn#ruknai#fittrcoach#resilireher#fitnesswithresilireherrn


Mam I want to understand NEAT, are these activities adaptive with the time and no cal burn happens with such regular activities.

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