Resetting the ‘set point’ in weight loss
If you want to lose weight, you need to reduce your set point on a constant basis to trick your brain. The set point is a stable weight where your body weight is stable at 10% either side of what you weigh. Body weight set point determines regulated energy in and metabolic rate.
6 Principles of the set point
- Eat low to moderately palatable foods: The more palatable the food, the more addictive it is and usually the higher the caloric load.
- Adequate Protein: increases satiety, causes a natural drop in energy expenditure and preserves muscle mass.
- Fat or carbohydrate restriction: If you have fat around your middle, you need to carbohydrate restrict and if you have fat on your thighs, you need to fat restrict.
- Diet Breaks: after 6 weeks of fat or carbohydrate restriction, eating normally and pulsing the fat or carbohydrate restriction for better compliance and to trick the brain.
- Physical Activity: Those who managed long term weight loss exercised 5 times a week for 45 minutes
- Adequate Sleep: Poor sleep increases hunger
