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What is the best way to lower the body's set point?
Asked by on Jan 18, 2010
in Weight Loss
I'm a 140 pound female and I stand at 5'2''. I easily maintain a body weight of 147-150 lbs and whenever I try to lose weight, it's always fairly easy, but once I get to 134-135 lbs, my body starts acting crazy. I automatically start to gain weight even though I maintain a calorie deficit of about 400-500 calories and drink a lot of water. My appetite becomes UNCONTROLLABLE. So I was reading about the set-point theory and it makes so much sense in my situation. I'd like to know what your advice would be to break this set-point and finally be able to get below 134 lbs.
Most people reach a set point (aka weight plateau) when they lose around 10% of their weight. In your case, 10% is 15 pounds (150 to 135 = bingo!). To re-set your set point, you need to maintain your new weight for at least 6 months. Increase your calorie intake to your maintenance number (about 1800 a day for you) while maintaining your current level of exercise and sleeping for 8 hours a night. After 6 months of maintenance (or longer), you can encourage weight loss again by decreasing your intake by 250 to 500 calories a day or by keeping your calorie intake constant and increasing your output via physical activity. Losing weight by this method may take longer, but it is more likely to produce permanent results.