WEIGHT SET POINT THEORY
Set point theory says that your body mounts a defense to keep you from losing weight. Starvation was and is a threat to humanity - we evolved a set point to fend off starvation, meaning your body will work to keep you at or close to your weight at its higher point. It won’t keep you from gaining weight in the first place.
The idea is basically that your body fights tooth and nail to keep weight on.
Endocrinologist and obesity specialist, Marcio Griebeler, MD:
“People used to think that if you increase your exercise, or cut your food intake, you’re going to lose weight. But obesity is a disease. It is a physiologic dysfunction. In a variety of ways, your body will work to defend itself and keep you from losing weight.”
“…. people will change their diet and exercise to lose weight, and maybe they will lose some weight at first. But then their weight will hit a plateau and get stuck there. That’s because there’s a difference between losing weight and changing your set point. If you’re going to have lasting weight loss, you need to change the set point.”
> evidence for biological control of weight at a given set point.
> weight depends on genetic effects, heritable traits & the environment.
> weight regulation is more effective in weight loss than weight gain.
> Western diets disrupt the ‘set point’, which is replaced by ‘settling points’ that are influenced by energy and macronutrient intake in order for the body to achieve a zero energy balance.
> if you suddenly eat less calories, your metabolism (the way your body burns fuel) slows down, you burn fewer calories, and nutrient absorption reduces.
> hormones adjust - leptin (hormone that makes you feel full) may decrease and ghrelin (hunger hormone) may increase.
Nutrition Advice to lower weight set point:
1/ follow a Mediterranean diet.
2/ add extra fibre (fruit, veg, pulses, nuts and seeds)
3/ have an apples and orange a day and drink lemon water
4/ take 2 tsp apple cider vinegar in water before each meal
5/ seat spinach and kale x3 per week
Supplements to support weight loss and set point adjustment:
1/ Alpha Lipoic Acid – balances insulin and so glucose levels (reduces cravings).
2/ Berberine – activates thermogenesis (burns fat).
3/ Conjugated Linoleic Acid – reduces leptin (so you feel full sooner).
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