Is it possible that your efforts to lose unwanted weight are sabotaged by your body’s weight set point? For instance, you become super focused cutting your calories and exercise, you lose 10 lbs., only to develop a stronger appetite and cravings. You end up regaining all the weight you lost. It is highly possible that you have a specific weight that your body fights tooth and nail to maintain. This idea is backed up by lots of research. “Forever Fat Loss” By Ari Whitten goes into great detail about it.
There are a few questions that come up in regards to all of this stuff. Question 1: Can the weight set point go up or down? Question 2: What causes the weight set point to significantly increase? Question 3: Is there a way to lower our weight set point?
Answer to #1″ Yes and yes. As you may notice that many people become heavier as they age and it becomes difficult for them to lose weight back to where they once were when they were more lean. We also see a much smaller percentage of the population drastically reduce their weight and maintain their new weight without herculean effort. Most of the people that do drop significant amount of fat end up regaining it all back, plus some (contestants from the Biggest Loser are notorious for it). Why? A super low calorie diet plus marathon-level training sabotages them. Exercise that becomes intense and long in duration will tend to increase our hunger. Forcing people that tend to overeat to now eat a fraction of the food they normally eat for long periods of time usually backfires.
Answer to #2: Most research seems to point to the hyperpalatability/high reward of the food we eat today. Essentially, we eat more taste-enhanced foods, which causes us to want more and more of it, just like a heroin. Almost all packaged foods and restaurant food fits into this mode. This why we see so many people with obesity issues eat out frequently. Many of us struggle to enjoy a basic meal without adding sugar, sauces, dressings, etc. Then on top of that issue, we add a super sweet beverage to the meal. It is all addicting.
Answer #3: YES!!! But it is a challenge for your super-charged taste buds. Simple blandness is the key. Sticking to basic foods that have not been enhanced is the way to go. These include fruit, vegetables, plain nuts/seeds, beans, plain starches (potatoes, rice, etc.), plain protein (without much or any flavorings/sauces/marinades). The less seasoning the better, including sea salt/pepper (at least for a while – a week or longer IMO). By adhering strictly to this plan, you may notice that your appetite starts to naturally go down and your cravings start to go away. Fruit may actually become sweeter to you. Processed sweets may seem excessively and unpleasantly too sweet (like you can taste the chemicals in them). Does it mean you have to follow this forever? No, but you do have to start paying attention to the foods you eat and how they affect your weight set point and overall health. Minimizing eating out and consuming processed foods is essential to success. Try a “potato hack” (google it). It is the simplest way. There is a book that explains everything there is to know about a potato hack, research and all (“The Potato Hack” by Tim Steele).
If you need further assistance, feel free to set up an appointment for advanced nutritional counseling with Dr. Paula Howell or Dr. Shane Howell at Alternative Health Management. We are located on the West side of Houston at 12900 Queensbury Lane #201, Houston, TX 77079. Our office number is 713-722-2580.
