Your Set-Point

So I have been struggling to get down to my high school weight....Wait high school????  Who am I kidding?  I was 140lbs in high school and size 6?  Mhhhh....where would all my lovely flab filled skin go if I lost all that weight?  Down to my knees that's where and I am sure that would not make for a beautiful sight! 


I found out that one can be more than my ideal weight of 148-162 lbs and still be healthy and happy. You can find a healthier BMI calculator that gives you your ideal weight based on average people your size instead of starving models.  Find it here:  http://www.halls.md/ideal-weight/body.htm
Anyway, if for example you lost just 10% of your body weight this is associated with a number of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, but this kind of weight loss is easier to achieve and maintain, setting you up for success in the long run.


Did you know that your body is naturally set to remaim within a certain weight range?  This is called a "set-point".  This is the weight that your body comfortably maintains You can identify your current set-point by visiting: http://www.ehow.com/how_4612082_reset-body-weight-set-point.html. You can also get instructions on how to reset it there. 


"Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it," says  Thomas Wadden, PhD, director of the Center for Weight and Eating Disorders at University of Pennsylvania Medical School. The body adjusts to the higher weight and "resets" the set point to defend the new weight. It is difficult, but not impossible, to set your range lower. "With changes in healthy eating and exercise behavior, you can lower your set point," says Wadden.



A recent book, Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, by George Blackburn, MD, suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point.  You can get this book on: http://www.amazon.com/BreakThroughYourSetPoint/dp/0061288675/ref=sr_1_1ie=UTF8&s=books&qid=1301202289&sr=8-1. Dr. Wadden explains that when you lose large amounts of weight at once, you set up an internal struggle and hormones to make you hungrier as your body tries to defend its comfortable range. Thus the hunger pangs, mood swings and low blood sugars when you first start a serious diet.



Experts recommend that you try losing 10% the old-fashioned way -- by slowly changing eating and exercise behaviors -- then maintain this new weight for a few months before trying to lose more.  Not only will your body get the signal to lower its "set point," but you'll give yourself a chance to get used to new food choices, smaller portions, and regular exercise. “When people lose 10% it may not be the pant size they want, but they start to realize how a little weight loss impacts their health in very positive ways.



Most people overestimate how much weight they can realistically lose, which leads to frustration. To find your happy weight, look back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.
And if you've gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. "As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight," says Wadden.


Instead of focusing on the numbers on the scale, set behavioral goals: "Eat breakfast every day, go for daily walks, eat more fruits and vegetables -- when you set behavior goals, they are easier to accomplish and they make you feel good."  Stick with these behaviors for 3-6 months and they will become part of your life.


Based on your current weight, eat about 10 calories per pound of nutritious food, get regular exercise, and assess your weight after a month or so.
"Your weight will settle out and typically you will lose 10%, then hit a plateau, which is a good time to maintain the weight loss," says Wadden.
As you get to a healthy weight, you can go up to 12 calories per pound.

Tips for Weight Loss Success

Here are some tips from Dr. Wadden for weight loss success:

1. Eat regular meals, 5-6 small meals a day (breakfast, morning snack, lunch, afternoon snack, dinner, then night snack 1 hour before sleep).  People who eat regular meals consume fewer calories than those who eat irregular meals.
2. Use a plate, sit down, and enjoy your meals.
3. Get at least 30 minutes of moderate activity each day.
4. How much and what you eat makes a big difference.  Enjoy normal portions of foods that are high in fiber (fruits, veggies, whole grains) and rich in lean or low fat protein is the secret to feeling full.
5. Think positive: Focus on the benefits of a healthier lifestyle rather than the scale.