2 Don’t eat less; eat better.
Consider reducing your fructose intake for a start. Really.
Although there are some conflicting studies, it does seem that high-fructose diets can cause leptin resistance. This makes sense because fructose is broken down in the liver, and one of the results is triglyceride — an unpleasant fat that blocks leptin from reaching the brain in the first place!
Just one more reason to reduce fructose.
3 Eat less grains.
It may be that eating cereal grains such as wheat, barley and rye contributes to leptin resistance. Dr. Tommy Jönsson and others have suggested that the lectin (a kind of protein) found in cereals could bind to the leptin receptor, thus creating leptin resistance.
4 Get enough sleep.
Sleep deficiency causes a reduction in circulating leptin, and an increase in another hormone involved in appetite control: ghrelin. Except that ghrelin one causes hunger. So not getting enough sleep is a double whammy! If you get less than the recommended seven-and-a-half to eight hours, why not commit to going to bed 20 or 30 minutes earlier?
5 Reduce your toxins.
Leaving aside the fact that sugar and wheat might be considered toxins in themselves, reducing your overall toxic load can only be a good thing. Toxins can affect many of the weight-control hormones, including leptin, and in levels far below those considered acceptable by the Environmental Protection Agency, according to Dr. Mark Hyman, among others. So choose an area to start reducing your toxins. Stop storing your food in plastic, stop using chemical cleaners, and get the toxins out of your cosmetics. Check out the skin deep database for information about specific ingredients to avoid.