Nov 10
23
Part 2 of 4: Essential Elements of Fat Loss
In my last post, I talked a lot about the first essential element of fat loss: creating a considerable calorie deficit. Just to refresh your memory, in order for us to create that massive calorie deficit, we need to attack it in two different ways:
- eat a strategically-planned diet that will keep you below your basal metabolic rate, and
- perform high-intensity interval training workouts, as well as dynamic, lactic acid and strength training workouts that will make us burn upwards of 1,000 calories in EACH WORKOUT
This is basically the “blue print” for the construction of our multi-million dollar, lean, mean & sexy bod … Believe it!
So now that we’ve solidified the plans to build our sleek physique … We’re ready to start chipping away at the details – installing the shiny stainless steel appliances, the marble counter tops and crown molding, if you will 
In this post, the detail that I’d like to talk about is hormones that contribute to the regulation of your weight. There are actually several hormones that play at least some small role in this, including:
- Leptin
- Ghrelin
- Adiponectin
- Cortisol
- Neuropeptide Y
- Anandamide
For our purposes, the hormone that I want to focus on most is Leptin, derived from leptos, the Greek term for thin. Leptin’s tie to human weight gain was only just recently discovered about 10 – 15 years ago, and it’s contribution to the regulation of weight is both enlightening and confusing.
Most people have never heard of Leptin, and I have to admit that I hadn’t heard anything about it either up until a little over a year ago.
Shame on me!!!
So What Is Leptin???
Leptin is a hormone that is secreted by our fat cells and acts as a “messenger” to let our brain and our body know what
Leptin
our nutritional status is. When leptin concentration levels are “normal”, it will act on receptors of the hypothalamus of the brain to inhibit appetite. This is the time when our bodies are “primed” for fat loss and fat burning!
When leptin concentration levels dip too low, though, those same receptors don’t receive leptin, and thus aren’t able to counteract the effects of neuropeptide Y (a potent feeding stimulant secreted by the gut and hypothalamus) or counteract the effects of anandamide (another potent feeding stimulant).
At the same time that leptin levels are crashing, the hormone ghrelin is released by the stomach, increasing hunger, further slowing down our metabolism and also decreasing our body’s ability to burn fat.
AND … To make things worse, cortisol (a steroid hormone produced by the adrenal gland) levels begin to skyrocket, resulting in the storage of fat right in your belly.
Wow! … What a TERRIBLE situation, right?!?!?
I mean … That sounds like a recipe for disaster for someone who’s trying to lose weight, wouldn’t you agree?
Unfortunately, when leptin concentration levels skyrocket, it doesn’t work in the opposite manner 
What this means is that while low leptin levels = massive appetite & weight gain (and more specifically “fat” gain), high leptin levels do NOT = weight loss.
Sorry to be the bearer of bad news, my friend.
So How Is Leptin Regulated By Our Bodies?
Leptin levels are regulated by two separate factors:
- the amount of body fat we have on our bodies (direct correlation), and
- our calorie intake (also a direct correlation)
I know, I know … Right now you’re thinking, “so if someone has a lot of body fat, then they must have high levels of leptin … So why aren’t they able to lose all that fat???”
The reason for this is twofold:
- People with high levels of body fat DO have high concentrations of leptin circulating, but research has also shown that these people also have a resistance to leptin, meaning the receptors in their brain aren’t receiving the message leptin is sending, and
- In order to lose weight (and ultimately fat), we know that there needs to be a considerable calorie deficit. This is optimally achieved through exercise AND diet. The problem in relation to leptin levels is that when anyone goes on a hypocaloric diet (calorie-restrcited or low-calorie diet), the response is a HUGE drop in leptin concentration levels. In fact, leptin levels will drop 50% or more in about a week!!!
So How Do We Keep Leptin Levels From Falling Too Low, While Still Burning Fat???
In order to prevent our bodies from being sent into “starvation” mode, having our metabolism take a nose dive and having the belly fat-storing hormone cortisol skyrocket, we need to keep leptin concentration levels from dipping too low … All while simultaneously taking advantage of this time when leptin levels are primed for optimal fat burning!
This is my favorite part 
We implement strategic “High Carbohydrate Cheat Days” that bump our leptin levels back up where they should be so that our bodies are primed for fat burning.
While research has shown that it takes only about a week for leptin levels to drop 50% or more … It only takes 12 – 24 hours to bump it back up!
That’s why having a “Cheat Meal” is essentially useless. It only gives us the mental and/or emotional satisfaction of being able to eat our favorite foods. Metabolically, it does almost nothing for our fat loss goals.
What we need to do is enjoy a full day of our favorite foods. I’m talking pizza, burgers, ice cream, wings, fries … You name it! And when you follow this day up with a strategically planned no- or low-calorie day that’s coupled with high-intensity interval training and strength training … The results are AMAZING!
Now that you know exactly how to regulate those raging hormones, our next job is going to be to do some landscaping on this “Hot Body Construction Project” …
Be sure to check back for my next post (Part 3: Essential Elements of Fat Loss) when I talk about doing the right type of workouts at the right time to help you take advantage of when your body is “primed” for fat loss
Committed to Your Health & Fitness,
Corey
