Leptin is a hormone that helps regulate appetite and metabolism. With this article, you will learn how to increase leptin levels and make fat loss easier for you.

Those of us who have tried to lose weight may notice that it’s more difficult at some points than others. This is partly due to a disruption in leptin. 

What Is Leptin?

leptin hormone chart

Leptin is a hormone secreted by fat cells in the body. It regulates many things, including weight and appetite. In particular, it controls metabolism and tells you when you’re full.

When leptin levels are high, you’ll feel more satisfied for longer periods of time and less inclined to overeat. But if your leptin levels are low, you’ll experience frequent hunger, leading to further complications like obesity.

In other words, leptin is a hormone that plays an important role in regulating energy intake and expenditure. A high level of leptin signals the brain that the body has enough energy and can afford to burn calories at a higher rate.

Conversely, a low level of leptin signals the brain that the body needs to conserve energy, and burning calories at a higher rate are not sustainable.

See, Lifestyle Changes to Lose Weight Permanently and How To Achieve Weight Loss In Children

Why Low Leptin Causes Weight Gain

When leptin levels are low, the body perceives this as starvation. In response, the body slows down the metabolism to conserve energy, leading to weight gain. 

The body may start to store more fat, and this can make it harder to lose weight. 

Low leptin levels can also make you feel hungrier, and you may end up eating more than you need.

What Causes Low Leptin Levels?

There are a few different reasons why leptin levels might drop. 

  • Lack of sleep
  • Stress
  • Certain medication
  • Insufficient protein intake

How To Increase Leptin Levels Naturally

There are a few things you can do to increase your leptin levels:

1. Eat Protein At Every Meal

It is no secret that protein is an essential nutrient for our bodies. It plays a major role in our immune system, helps repair and build muscle tissue, and provides us with energy. 

Eating protein has also been shown to increase leptin levels in both animals and humans.

plant based vegan protein sources foods leptin sources 

Leptin is a hormone that signals to your brain when you are full. When leptin levels are high, you are less likely to feel hungry and are more likely to feel satiated after eating.

This is why eating protein at every meal can be beneficial – it helps to keep your leptin levels high, so you feel fuller for longer and are less likely to snack on unhealthy foods.

In one study, obese individuals who consumed a high-protein diet had higher leptin levels than those who consumed a low-protein diet. In another study, rats fed a high-protein diet had higher leptin levels than those fed a low-protein diet.

There are several mechanisms by which protein may increase leptin levels. First, protein requires more energy to digest than other nutrients, which may increase energy expenditure and, thus, higher leptin levels. 

2. Get More Sleep

There are a lot of benefits to getting more sleep, one of which is that it increases leptin levels.

woman waking up rested stretching

Getting enough sleep helps keep leptin levels high, making you less likely to feel hungry during the day.

If you’re struggling to get enough sleep at night, there are a few things you can try:

  • Establish a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends.
  • Create a relaxing bedtime routine. This might involve taking a warm bath, reading a book, or writing in a journal.
  • Avoid caffeine and alcohol before bed. Both of these substances can disrupt your sleep.
  • Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleeping.
  • Get up and move around during the day. Exercise can help improve your sleep quality at night.

3. Reduce Stress

Studies have shown that chronic stress can lead to lower leptin levels. This is likely because chronic stress increases the production of cortisol, which can interfere with leptin production and signaling. Therefore, reducing stress may help to increase leptin levels and reduce hunger.

There are many different ways that people can lower their stress levels. Some people may find that exercise is a great way to reduce stress, while others may find that relaxation techniques are more effective.

Here Are A Few Different Ways To Lower Your Stress Levels:

Exercise: Exercise is a great way to reduce stress. It can help release endorphins, which can improve your mood and make you feel more positive. Additionally, exercise can help to clear your mind and give you a break from whatever is causing your stress.

Relaxation Techniques: Relaxation techniques like breathing exercises or meditation can effectively reduce stress levels. These activities can help you focus on your breath and clear your mind, which can reduce stress levels.

Connect with Friends and Family: Talking with friends and family members can help you to feel supported and loved, which can, in turn, reduce your stress levels.

Get Enough Sleep: Getting enough sleep is essential for managing stress levels. When you’re well-rested, you’ll be better able to handle stressful situations.

4. Avoid Processed Foods

Processed foods are generally high in sugar and fat, which can lead to weight gain and obesity. Obesity is a major risk factor for leptin resistance.

woman on a laptop eating assorted fast foods and drinking soda

Leptin resistance occurs when the body becomes resistant to the effects of leptin. This means that even though there may be high levels of leptin in the blood, the brain isn’t receiving the signal that there is enough energy available. This can lead to overeating and weight gain.

So, processed foods can contribute to weight gain and obesity, which can lead to leptin resistance and overeating. If you’re trying to lose weight or maintain a healthy weight, limiting processed foods in your diet is a good place to start.

5. Exercise Regularly

Exercise is an effective way to improve leptin sensitivity and prevent or reverse leptin resistance.

In one study, obese women who exercised for 30 minutes a day for 16 weeks saw improvements in their leptin sensitivity.

woman jogging on a treadmill

Another study found that sedentary men who started exercising for 30 minutes a day for 12 weeks saw their leptin levels increase by 18%.

Exercise increases leptin levels by increasing sympathetic nerve activity and improving insulin sensitivity. It also leads to changes in adipocytes, the cells that store fat. Adipocytes release more leptin when they are exposed to catecholamines, which are increased during exercise.

6. Avoid Processed Sugar

One of the reasons that added sugar could decrease leptin levels is that it can interfere with leptin’s ability to bind to its receptors. 

the word sugar drawn into spilled sugar surrounded by sugar cubes

When leptin cannot bind properly, its signal is not received by the brain, and the individual continues to feel hungry even after eating. 

Additionally, sugar can also increase inflammation in the body, which can lead to leptin resistance. This means that even when there are high levels of leptin in the blood, the body cannot respond properly and still feels starved.

To avoid these negative effects of added sugar, it is important to limit your intake. Try to choose foods that are naturally sweetened or unsweetened altogether. 

You should also make sure to get enough protein and fiber in your diet, as these nutrients can help regulate appetite and prevent overeating.

7. Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It can be used for weight loss, to help with blood sugar control, and to promote heart health.

It has also been shown to increase leptin levels. This is because when you fast, your body is forced to use stored energy, which results in increased production of leptin.

Also, fasting decreases inflammation, and chronic inflammation has been linked to lower levels of leptin. 

Finally, intermittent fasting may improve insulin sensitivity, and insulin resistance has been associated with lower leptin levels.

There are several different ways to do intermittent fasting, but the best is the 18/6 method. This involves fasting for 18 hours each day and eating only during a 6-hour window. For example, you could fast from 3 p.m. to 9 a.m the next day.

During the fasting period, you can drink water, but avoid any calorie-containing drinks or foods

Once the fasting period is over, you can eat as normal during the remaining 6 hours of the day. This doesn’t mean that you can gorge yourself on junk food, though – you should still aim to eat healthy meals and snacks during this time.

8. Consume Foods That Boost Leptin Levels

Healthy Oils

healthy oil, olive oil in a glass bottle

Healthy oils, such as olive oil, can help increase leptin levels. In one study, obese women who consumed olive oil daily for eight weeks had significantly higher levels of leptin than those who did not consume olive oil.

Olive oil is rich in monounsaturated fatty acids, which have been shown to increase leptin levels.

In addition to increasing leptin levels, olive oil can help reduce appetite and promote weight loss. 

In one study, people who added olive oil to their diet lost more weight and had a greater reduction in waist circumference than those who did not add olive oil.

Healthy oils are a good addition to any weight loss or healthy eating plan. If you are trying to lose weight, adding healthy oils to your diet may help you to achieve your goals by increasing your leptin levels and reducing your appetite.


berries in white bowl

Berries are a rich source of antioxidants and phytochemicals, which have been shown to boost leptin levels. 

In one study, rats that were fed a diet rich in blueberries showed increased leptin levels and improved glucose tolerance. 

Another study found that supplementation with blackberry extract increased leptin levels and reduced body weight gain in obese rats.

These studies suggest that berries may help regulate appetite and metabolism by increasing leptin levels. 

Berries are a healthy addition to any diet, and they may be especially beneficial for people who are trying to lose weight or manage diabetes.


legumes on blue background

Legumes are a good source of both protein and fiber, which makes them an ideal food for increasing leptin levels. In addition to increasing leptin levels, legumes also have other health benefits, including reducing the risk of heart disease and cancer.

Whole Grains

Whole grains

Whole grains are packed with nutrients that can help boost leptin levels, such as fiber.

Fiber helps slow down the digestion of carbohydrates, keeping blood sugar levels steady and avoiding spikes in insulin that can lead to weight gain. Whole grains are also rich in antioxidants, which have been linked with higher leptin levels.

So if you’re looking to control your weight, make sure to include plenty of whole grains in your diet. Choose whole-grain bread and cereals, brown rice, quinoa, and other whole-grain options instead of their refined counterparts.



There are a few different ways that vegetables can help increase leptin levels:

They can help to reduce inflammation. Chronic inflammation has been linked to obesity and insulin resistance, both of which can lead to lower leptin levels. By reducing inflammation, vegetables can help normalize leptin levels.

Vegetables can help improve gut health. The gut microbiome is a community of bacteria that live in the digestive tract. These bacteria play an important role in regulating metabolism and appetite. 

Research has shown that an unhealthy gut microbiome is associated with low leptin levels. 

Eating foods that promote a healthy gut microbiome, such as vegetables, can help to keep leptin levels in check.

Vegetables also provide antioxidants that can protect against cell damage and improve overall health. Antioxidants can also help scavenge harmful molecules known as free radicals, which can contribute to inflammation and cellular damage, both of which may affect leptin levels.

Final Thoughts

Leptin is an important hormone that helps to regulate appetite and promote fat loss. 

By increasing leptin levels, you can help to control hunger and cravings, making it easier to stick to a healthy diet. 

There are a few simple things you can do to increase leptin levels, including eating protein-rich foods, getting enough sleep, and reducing stress. 

Give the tips in this article a try and see if they help you lose weight and keep it off for good.

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