Did you ever lose weight and before you knew it, the weight came right back? That is because your body is under homeostasis. It has a preferred weight where it would like to stay. If you want to change your weight for good, you will need to change your set point weight.
Your set point weight isn’t fixed forever. Take charge! You can change it!
What is a Set Point Weight?
The set point theory states that each person has a pre set weight baseline which is often set by genetics. Each person’s body weight is relatively stable. Many fear that there is little they can do to change it. The theory states that some people have a higher weight set point than others and each body fights to stay within these ranges.
Despite this theory, you get can override it. In the long term, the amount of food you eat and the exercise you get, will determine your weight set point.
Six Proven Methods How to Reset Your Weight Set Point
You can change the weight set point. You need to establish a goal or reason firmly in your mind. Write that goal down on paper and look at it often. Make it your personal mission statement.
It makes it easier to commit to lifestyle changes when you have a definite goal in mind. The changes you make, you will live with the rest of your life. By making small, consistent changes in your life, you will see lasting results.
Research has shown that losing no more than 5-10% of your body weight at a time is a smart approach to reset your set point weight.
1-Change Your Set Point Weight with a Healthy Diet
One of the first places everyone seems to go when wanting to lose weight is diet. Your metabolism is the internal process of your body expending energy and burning calories.
Those with a fast metabolism can eat what they want and never seem to gain a pound. Those with slow metabolisms find it hard to lose those extra pounds that creep up over time.
Is it Possible to Change Your Metabolism?
You may wonder what is a set point weight. Simply speaking, it is the weight your body is most comfortable maintaining. There are people who have changed their weight by a considerable amount of weight and kept it that way. They did this by changing their set point weight.
You can manipulate your metabolism over time. It is often the small changes that you make that help you burn more calories. Start with a healthy diet. It is like putting good fuel in your engine (body) and allows it to work more efficiently.
Protein is a Good Place to Start
It takes longer for your body to burn protein and absorb it. Adequate protein provides satiety and balances your blood sugar. That alone should help you curb your appetite for unhealthy snacks.
Protein does not have to only include meat. Combining rice and beans make a complete protein as well. Tofu, lentils, nuts, cheese, and eggs are also good sources of protein.
Fresh fruit, vegetables, and whole grains are full of fiber and help keep you satisfied for longer periods of time. The amount of fructose in most whole fruit is low and the added fiber which it has slows down your digestion, increasing your satiety.
Fruit and vegetables are not only tasty, but also packed full of vitamins, minerals, and anti oxidants. When you eat high-quality food, you subconsciously eat fewer calories. This results in a calorie deficit. Your body doesn’t fight against weight loss when you are not hungry. Your cells are flooded with nutrients, and your blood sugar levels are stable.
Change Your Set Point Weight by Eating:
- Non-starchy vegetables – eat your greens!
- Low-fructose fruit like blueberries, oranges, cherries, and peaches. Avoid fruit juices, give preference to whole food which includes fiber.
- Whole fat foods like coconut, almonds, and flax seeds
Eating more calories than you need is like over-filling your gas tank. Once the gas tank is full, there is no more place for the gas to go, so it spills out of the tank. Just so, too many calories spill into your fat cells when you eat more than your body needs. Use portion control.
Add Activity to Your Life
Your body was meant to move. Exercise, and particularly strength training is a good way to help you change your set point weight.
Increase Your – Non-Exercise Activity Thermogenesis – NEAT
There are two types of exercise: planned exercise and spontaneous exercise. NEAT falls into the category of spontaneous exercise.
Your metabolism is always working to burn calories. Simply standing is one form of NEAT exercise that can help increase your daily calorie expenditure. Adding extra steps to your day, can increase NEAT. Carrying in one grocery bag at a time will make more trips to the car and will increase your total daily steps taken.
Clean the house, wash the dishes. Play with your children. Even fidgeting is a form of spontaneous exercise. Use NEAT to your advantage.
By holding yourself accountable, you take ownership for yourself and the consequences of your own actions. You work daily to accomplish your goals.
Have a Buddy System
Be honest with yourself and your buddy. Set goals and reward your arrival at each goal. Sometimes just a pat on the back will do.
Being accountable keeps you focused and motivated to get results. To lose weight, you must keep your eye on the goal and expect that it is attainable. Create a goal on your calendar. Have an accountability buddy or two.
Track Your Progress
Some people use a journal or post their progress on Facebook. Some people use a fitness tracker. Make a game out of it with prizes or rewards of non-food items. Record your weight to track your progress. Expect it may be slow and have some ups and downs. Just aim for more wins as you watch the scale go down.
Fluctuations are normal. Record your progress. Some weeks it will not change. Weight can creep up over time. As you remember what is a set point weight and why you want to change yours, it will help when you track your weight so you can make immediate corrections if it fluctuates in the wrong direction.
The Biggest thing that is on your side is your determination and steadfastness to a healthier lifestyle.
4-Get Enough Sleep.
Less than 7-8 hours per night increases ghrelin (hunger hormone) Ghrelin also controls many other activities and functions of the body. Two hormones, ghrelin and leptin are affected by our sleep. Ghrelin stimulates appetite and leptin decreases our appetite.
There is also another hormone at work when you do not get enough sleep that makes you hungry for things like chips, cookies, and candy. Sleep deprivation can result in a feeling of constant hunger and a sluggish metabolism. Eating three meals a day will help keep the ghrelin and leptin levels stable.
Stress can be a factor
Chronic stress leads to overeating and poor food choices. When you experience stressful situations in life, your ghrelin levels become elevated. Elevated ghrelin during stress may be your body’s way of trying to help you cope. If you can find ways to reduce the stress it may keep ghrelin levels balanced.
5-Reward Small Victories
Do something kind for yourself to make you appreciate all the hard work you have done. Celebrate each victory. Go for the 80/20 rule. By carefully eating 80 percent of the time, allow for the occasional cheat day. This will help you cut down on your cravings.
Be incredibly careful with your diet at the beginning of the week and allow some slack on one day during the weekend. Expect to lose weight slowly, 1/2 to 1 pound a week. It probably went on slowly. If you take it off slowly your body’s set point weight will be re-set. Lose 5 to 10% of your body weight at a time for lasting results.
Create mini goals. Plan to stay at that weight for a short while and see if you can maintain it. If your weight goes up, find out why. Increase your activity level or see if you are being true to your personal mission statement.
6-Change Your Gut
I will briefly touch on this.
Probiotics – The brain, digestive system, and hormones communicate with each other through a continuous feedback to synchronize their activities. This maintains a specified level of body fat known as set point weight. Some feel that probiotics encourage good gut health and helps with weight control.
Fasting or Intermittent Fasting – By giving your body a break of 16 hours, or what ever amount of time has been designated, it gives the body time to heal itself and reset.
Bariatric surgery – While not the ideal way to go, having surgery to change your digestive track will definitely change your set point weight.
Changing the weight set point will take some diligence on your part. Six ways to change your set point weight include a healthy diet, regular exercise, and a proper amount of sleep. Rewarding small victories, and for some, changing your gut. These things can help you change your set point weight.
Research has shown that losing no more than 5-10% of your body weight at a time, is a smart approach to long-term maintenance as you change your set point weight.
Please Leave a Comment
I would love to hear from you. There are those who have made great strides in becoming a healthier, happier person. Are you one of them? Can you offer insight into how you changed your set point weight?
Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.