Serotonin for weight loss!

What is serotonin?

Serotonin is a neurotransmitter, and it’s popular for regulating mood, appetite, temperature, eating behavior, sexual behavior, movements, gastrointestinal motility and sleep![1]

Serotonin is a chemical that it’s mainly found in the digestive system. Also, it’s stored in blood platelets and the central nervous system.

Serotonin reduces appetite!

Adequate levels of serotonin could help you lose weight effortlessly, as serotonin reduces appetite.

Serotonin prevents an increase in appetite, as it activates some neurons and receptors to keep appetite in control. Moreover, serotonin blocks other neurons that increase appetite.[2]

Furthermore, serotonin is a brain chemical that prevents cravings. So, serotonin helps you stick to a diet plan and consume fewer calories throughout the day.

As serotonin has a huge impact in our mood and appetite, we should try to keep it in recommended levels.

Food with serotonin for weight loss

Above all, we should consume foods that increase serotonin levels.

Serotonin is made from the essential amino acid tryptophan. Actually, many foods are high in tryptophan.

Chicken, turkey, red meat, pork, fish, eggs, and dairy are the most well-known foods containing tryptophan. But, there are many plant-based options, as well.

Beans, nuts, seeds, and cereals are also great sources of tryptophan. Soybeans, tofu, oatmeal, pumpkin seeds, sweet potatoes, wheat bread, chocolate, peanuts, spinach, broccoli, avocados, and bananas are particularly high in tryptophan.

As many foods contain high amounts of tryptophan, most people consume a higher dose than the recommended. So, tryptophan deficiency isn’t a problem in most cases.

Moreover, tryptophan can be converted into niacin. Niacin is a B-vitamin which also is necessary for weight loss.

Also, the synthesis of serotonin demands vitamin B6, vitamin B12, folic acid, and iron.[3,4]

Outdoor exercise increases the synthesis of serotonin

Another great way to lose weight is walking or running outdoors. Not only exercise burns fat, but also exercise helps the body to produce more serotonin!

Exposure to sunlight increases serotonin levels, as well.[5] Furthermore, the human body synthesizes vitamin D after sun exposure. Vitamin D is also necessary for weight loss.

Therefore, if you want to lose weight fast, you should walk outdoors. Walking, cycling, or jogging under the sun:

  • burns fat,
  • controls appetite and good mood, as serotonin is produced,
  • prevents weight gain, due to the synthesis of vitamin D.

But, how much time should I walk to lose weight? The short answer is 1 hour. But, more is better…

Walking for 1 hour burns about 200-450 calories depending on your weight and pace. Most worthy, walking under the sun helps the body synthesize powerful chemicals, such as serotonin and vitamin D that regulate appetite and burn more fat.

Breakfast for increased serotonin & weight loss

Certainly, breakfast is good for losing weight. It helps overweight people lose body fat.

For instance, we burn more calories throughout the day, as we have more energy. Also, having a breakfast high in carbs seems to protect from abdominal obesity.[6]

Moreover, a breakfast high in carbs increases the synthesis of serotonin![5] But, we should limit our carb intake from breakfast to 30g. More could promote weight gain.

Do serotonin supplements help us lose weight?

There are supplements, such as L-Tryptophan and 5-HTP that can boost your serotonin levels.

High serotonin levels may boost weight loss, but you should take them, only after consulting your doctor.

We can get too much serotonin from supplements. Most noteworthy, serotonin supplements can interfere with other medication causing serious adverse effects.

Therefore, eating foods rich in tryptophan, walking outdoors, and having a breakfast high in carbs can increase serotonin levels naturally, helping you lose weight faster!

More about increasing serotonin levels naturally here.