8 Ways to modify your Set Point Weight

 

Set Point Theory ��|| Can you change your set point?

Video taken from the channel: Christina Daidone


 

HOW TO LOWER YOUR “SET WEIGHT POINT” | Become “Naturally” Lean

Video taken from the channel: Healthy Emmie


 

Can You Move Past a Body Fat Set Point?

Video taken from the channel: 2 Fit Docs


 

“BEST” WEIGHT? | What A Set Point Weight Is And How To Find It!

Video taken from the channel: Colleen Christensen


 

Does Your Body Weight Have a Set Point?

Video taken from the channel: Dr. Becky Gillaspy


 

Dieting is Making You Fatter? Body Fat Set Point Change Theory

Video taken from the channel: biolayne


 

Can You Change Your Body Fat Set Point?

Video taken from the channel: Paul Revelia


Jill’s answer: The term “set point” is used to describe the weight at which your body likes to be and you stay there with little effort. Maybe you’ve lost. Once your weight dips below — or above — the natural set point, your metabolism adjusts in an attempt to restore the set point weight. Each person’s set point is different, and based on factors such as heredity, height, and body frame. According to The Diet Channel, some experts believe you can “reset” your set point.

1. Change your gut. This is amazing news for any of you desperate to slim down and change your body’s set point!! You 2. Lose Weight Slowly Another way to permanently reset your weight set point is to lose weight slowly. Slow and steady 3. Change Up Your Exercise If you’ve been heading to the.

4 Ways to Change Your Set Point. The following four strategies can help you lose weight. More importantly, they can help you permanently change your body weight set point. 1. Change the composition of your diet. If your diet currently includes a lot of sweets or refined carbohydrates (things like white bread, cereal, pasta, and pastry.

4 Steps to Lasting Weight Loss Transformation Step 1: Get Your Head Right About Your Lower Setpoint Weight. You would not climb a mountain without bringing the right Step 2: Get The Correct Information Backed By Science To Lower Your Setpoint Weight. The amount of junk science out Step 3: How.

The set point theory suggests that your weight may go up or down temporarily but will ultimately return to its normal set range. The signaling system helps maintain weight. The weight set point theory is that the human body has a specific weight at which it is comfortable 1. The body will automatically regulate hunger and metabolism in order to keep itself at this comfortable weight.

Your weight set point will drift, and often increases as a person gains weight with age 1. Omit complex carbs at breakfast and dinner. Protein-load in the morning. Aim to get eight ounces first thing (try four eggs, or two eggs plus four ounces bacon or Focus on healthy fats. Add one serving (1/4 avocado, 1/4 cup hummus or.

A slower metabolism will ultimately impact your body’s set point and increasing your chances of weight gain. One of the greatest ways you can maintain a. weight set point. This run-down is the very quick spark-notes version of the podcast. But to get to the answers, on how to lower your weight set point, you must know what your set point is. So let’s define that.

Your body’s weight set point is the homeostatic number that your body prefers to stay at.

List of related literature:

This observation underlies the set-point theory, which posits that body weight is predetermined so that weight loss (or gain) promotes a decrease (or increase) in metabolic rate that acts to restore body weight to a preset level.

“Williams Textbook of Endocrinology” by Henry Kronenberg, Shlomo Melmed, Kenneth S. Polonsky, P. Reed Larsen
from Williams Textbook of Endocrinology
by Henry Kronenberg, Shlomo Melmed, et. al.
Elsevier Health Sciences, 2007

This observation underlies the set-point theory, which posits that body weight is predetermined such that weight loss (or gain) promotes a decrease (or increase) in metabolic rate that acts to restore body weight to a preset level.

“Williams Textbook of Endocrinology E-Book” by Shlomo Melmed, Kenneth S. Polonsky, P. Reed Larsen, Henry M. Kronenberg
from Williams Textbook of Endocrinology E-Book
by Shlomo Melmed, Kenneth S. Polonsky, et. al.
Elsevier Health Sciences, 2011

These findings indicate that the set point is not completely “set” and that the point at which weight is regulated is significantly affected by diet and exercise.

“International Handbook of Behavior Modification and Therapy: Second Edition” by Alan S. Bellack, Michel Hersen, Alan E. Kazdin
from International Handbook of Behavior Modification and Therapy: Second Edition
by Alan S. Bellack, Michel Hersen, Alan E. Kazdin
Springer US, 2012

Set point mechanisms counteract individual efforts to change weight through dieting; in fact, repeated dieting may result in a higher set point, as the body adjusts to this modern form of “famine” by storing more fat (Brownell, Greenwood, Stellar, & Shrager, 1986; Polivy & Herman, 1983).

“Feminist Perspectives on Eating Disorders” by Patricia Fallon, Melanie A. Katzman, Susan C. Wooley
from Feminist Perspectives on Eating Disorders
by Patricia Fallon, Melanie A. Katzman, Susan C. Wooley
Guilford Publications, 1996

If body weight decreases through dieting, the set-point either triggers appetite or makes the body conserve energy—lowers the basal metabolic rate—to maintain the fat cells and a set weight.

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

Keller and Hunt employ a fuzzy class membership function to improve the algorithm and modify the weight update equation to incorporate membership based gain control:

“Neural Networks: A Classroom Approach” by Satish Kumar
from Neural Networks: A Classroom Approach
by Satish Kumar
McGraw-Hill, 2004

Notice that the exact values for the weighting to each joint are given, and that they all total to 1.You can type in values for an individual point or use the Shift key to select the weights for many points.

“Maya Character Creation: Modeling and Animation Controls” by Chris Maraffi
from Maya Character Creation: Modeling and Animation Controls
by Chris Maraffi
Pearson Education, 2003

You calibrate a standard platform scale by moving the large and small weights to zero.

“Potter and Perry's Fundamentals of Nursing: Second South Asia Edition E-Book” by Sharma Suresh
from Potter and Perry’s Fundamentals of Nursing: Second South Asia Edition E-Book
by Sharma Suresh
Elsevier Health Sciences, 2017

A number of behavioral change theoretical models and tools were applied during the counseling process to promote dietary adherence including self-monitoring, motivational interviewing, goal-setting (daily fat gram goal), targeted messaging, and tailored feedback (Fig. 19.3) [55].

“Preventive Nutrition: The Comprehensive Guide for Health Professionals” by Adrianne Bendich, Richard J. Deckelbaum
from Preventive Nutrition: The Comprehensive Guide for Health Professionals
by Adrianne Bendich, Richard J. Deckelbaum
Springer International Publishing, 2016

As shown in table 9.2, the program variables that should be considered when designing resistance training programs include choice and order of exercises, training intensity and volume load, rest intervals between sets and exercises, repetition velocity, and training frequency (Fleck & Kraemer, 2014; Ratamess, 2012).

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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58 comments

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  • Paul im stay at around 10 percent year round vasculairty and all abs visible BUT it i cant get to 7 range fully shredded..i dont want to lose more muscle or weight than i look emaciated…so any tips? Below 10 is where you lose muscle

  • My set point is approximately 20% body fat on a low carb diet max weight is 190 lbs at 5’7″. Clearly not optimal, so I started eating 2 times per day and then fasting 48 hours once per week, which can oscillate the weight from 190-180 lbs. But it is hard to sustain for sure. I’m trying out a carnivore diet, no vegetables allowed, very little dairy, and so far I seem to be changing body composition for the better, however, no change in weight only extra muscle.

  • My set-point when I was 14 was at 60kg (I´m 173cm tall). Then like almost every teenager I started dieting for some reason. After the food restriction I binged on food and gained 10kg. My new set point was at 70kg and it stayed there, no matter how hard I tried to lose the weight. But now something interesting starts: I fall in love, I forget about dieting and enjoy life. I´m 19 years old by that time and like almost everybody at my age I eat a lot of junkfood. AND: My set-point suddenly goes back to 60kg.

    With 23 I got pregnant and my weight raised up to 80kg, then through yoyo-dieting to 60kg -> 70kg -> 65kg ->75kg -> 70kg -> 80kg – 85kg

    My new set-point stayed at 85kg. Last year in October I started my recovery and gained a lot of weight. So now I´m at 100kg. What ist the set-point my body wants to go back to? Is it the last set-point (85kg) or my natural set-pont that I always had while NOT dieting (60kg)? A lot of people say that a set-point can only be increased, but never be decreased. But why did I go back to 60kg when I was 20 without dieting and by eating a lot of fastfood???

    I feel healthiest with 60-70kg. I feel very sick and exhaustet with at least 80kg. So now I really feel terrible physically. I have edema, I feel like I´m close to a heart attack, I can´t move properly. THIS is not my healthiest weight, that´s for sure.

  • Thanks for the video! Good stuff!

    One question came to mind: How do you know if you have reached your set point weight when you should not use a scale? Are you only measuring by how you feel?

  • I have wondered about this subject for quite a few years. I had lost 50 lb 3 years ago. Things happened I gained my weight back felt so rapidly until I hit my original weight before I started losing weight and never gained another pound over my original weight. Last year I started doing keto in February and I’ve done it really slow I’ve lost 40 pounds, which doesn’t sound like much compared to some people I’ve read about. but I’m thinking the slower you lose weight the more your body can adjust and stay at your desired weight I’m thinking if you lose weight too fast your body doesn’t like it, and it fights you the whole way. and the first chance it gets to go back to the original weight, your body is going to do it. Thank you for confirming my suspicions on a set body weight.

  • If we sent you an email, do you reply, or is it just for the channel?:)
    (Don’t mean to sound rude, I think it just looks bad in text:( Sorry.)

  • I believe body fat setpoint recalibration may be true. I decided at age 48 to get myself back to the condition of my early 30s. Over the course of 13 months, I went from 222 pounds to a low of 175 pounds. (I am 5′ 7″) I did a moderate, consistent cut and have been consistently lifting for 10 months of that. I am now reversing. The end of my cut was at 1800-2000. I began reversing 3 months ago at 45 kcal per day per week and now I am at 2950 calories. The interesting thing was that I was in the high 9’s by 7 caliper method at the end of my cut and this past week registered 8.9% by the same method with the same digital calipers. I believe I first exceeded maintenance at about 2750 kcal/day, so although weight ticks up about 0.2 pounds per week (I average 7 days of weigh ins) over the past 3 weeks, weight gain is not yet linear with kcal increase. I am very anal regarding tracking so I have good data. There may be something to the setpoint theory. I should know when I attempt a maintenance period following my reverse.

  • So the best way to avoid this it to not over eat after a diet, and reverse diet, so that you avoid the sudden influx of energy that leads to your body creating millions and millions of new fat cells. Pretty much just slowly edge up to your maintenance calories so that your body achieves homeostasis and a body fat set point at your new dieted down body fat?

  • Well done for making the point near the end that there isn’t a one size fits all solution to health and weight loss/maintenance. We’re all individuals and what works for one might not for another. My body doesn’t do well on high carbs, so low carb high/moderate good fats and protein with minimum of 4 workouts a week I have found work great for me.

  • I say 100% yes you can change your set point! I yo-yo dieted for about 11 years.. from age 11 to 23, at 23 (2014) I prepped for a show and learned about nutrition, after the show I ate like an ass just like any newbie does, but then used my new knowledge and skills to hone in on my diet and got back to training normally. My weight is now about 8 pounds over stage weight and has been there for over a year now. during the year where I maintained I was eating intuitively so I know the homeostasis was not created by exact tracking. There’s hope ya’ll!

  • I loved this! For those of us going through reverse/cut cycles it was def. helpful. I weigh now what I weighed as an obese 5th grader, but now carry a much more muscular physique. That might not be the best example but it definitely makes me feel good! Lol

  • I used to be 120 pounds no muscle not maintainable for myself but I just got done with my bulk in December and I obviously put on fat but got up to 145 pounds and I look learner that what I did when I was 120 it’s crazy to see that number be high but you look skinnier but it’s awesome

  • I feel like there’s something that happens after a certain amount of time with those who are consistent. I notice a common theme with alot of people I follow who are in it for a long time & stay consistent, where at a certain point something clicks, some switch flips, some balance teeters just far enough to one side, & suddenly it’s like their body hits a threshold of muscle maturity/density & leanness where it just decides that’s how it exists now & it’s nearly impossible for them to take more than a step back out of it. Like a level up, I’d love to know why it happens but it seems like a very real & specific thing that happens & I think it has to do with muscle population/maturity.

  • I couldn’t agree more!!!! About 2 years ago, I was the same weight as I am now, but now my body looks completely different even at the same weight. 2 years ago I looked a lot fluffier, but now I’m much leaner and I’m probably eating double of what I used to eat before!!

  • to lose weight do you really need low fat? Lots of seeds and fats have so many good nutrients. I find 60carbs and 20fats/proteins is good for me but will this prevent me from losing weight?

  • i started keto jan 2017 and by sept lost 19 lbs. I am 5’3 and started at 151.0 and was my lowest at 132.2. I am 56 and hadn’t been that weight since high school. I was strict, and didn’t intermittent fast till later in the year. second year tried more keto breads, intermittent fasting, bulletproof coffees in the morning, a little more lazy keto, didn’t track, etc. Slowly over this whole year gained 12 lbs back. So, I starting logging my food the first of this year again, dropping my fat, no intermittent fasing, so eating breakfast every morning, 3 meals a day, no bulletproof coffee, sort of going back to real food. I was probably eating more dark chocolate and coconut butter (my favorite desserts) so am limiting that also. I was down 3.2 lbs in 7 days. I plan on writing my food down every day which I think really helps me visually see if I am eating to much. But only weigh once a week and see how this tweaking for me will do. Oh and i had added probably more cheese into my diet the 2nd year. So limiting dairy, I do still have a little heavy cream in my coffee, but am limiting only 1 or 2 cups daily. I’m testing to see if fasting just isn’t for me, or don’t do it everyday. also think just because we like an aesthetic look, our bodies probably have a set point it likes to have the functions in our bodies work efficiently?

  • i think the real truth here is, when you get down to a certain level of weight, it takes more work and more effort in micro management of nutrients to keep losing.. Most people haven’t got the time or inclination to take it that far or your life would be taken over by food management.. I really dont think the body has a set point, if you think of starving people in the war how skin and bone they got…

  • When you say “if you have more lean body mass but the same amount of body fat, you have the appearance of a leaner physique”. Wouldn’t you technically look “bigger” because you have the same body fat and gained lean body mass? I dont know if I understood what you were saying here. thanks!

  • For anyone else trying to do research on this subject and jumping from video to video, he actually starts the subject at 3:04 lol.

  • Fabulous video. Excellent information. I always thought it was genetic & environment related but I am not a dietitian or nutritionist so depend on experts like Emmie that have reliable and accurate information.

  • I think it does to a certain point. I’ve heard the set point described as what your body weight was when you were 25 years old and in your prime.

  • I’ve been on Keto for 4 months and at 5’8” got down to 147 from starting at 168. This past week I gained 3 lbs in 3 days, with no change in diet or routine. How is that even possible? I didn’t consume 10,500 calories period, let alone extra calories during that period. I don’t track calories, but the app that tracks my macros does, so I know about where I am. Maybe my body doesn’t like being below 150.

  • Can anyone help me: I have yoyo dieted for the last four years going from my lowest weight of 60kg to 107kg (doing low calorie restriction to eating only junk food I have not been able to maintain a weight for longer than like a month). I am currently 102kg I dieted for like 3 weeks lost like 4 kilos, then binged on junk food for like a week, have been eating normal (no crazy calorie restriction just healthy food at 1600 cals) for the past two weeks. I’ve slowly lost 1 kilo over those weeks. What should I do to get to my set weight naturally?

  • I started Keto on Monday and I been loving it. However I noticed about 3 pimples in my face. I don’t ever get pimples do you know if my new Keto diet his causing this issue. If so will this go away or is Keto not for me?

  • I really struggle with this just because I really struggle eating a lot of fruit because of the texture I think I’m just a sensitive person. I love veggies but I don’t feel as satisfyed as maybe I would with fruits but I struggle to even swallow them.

  • @biolayne, I’ve been searching for the follow up video regarding what to do if you’ve obtained new fat cells and what to do but I cannot find it. Do you mind posting the link here?

  • I tend to eat too low calorie on this diet, which makes me not being able to fall asleep:( even a little calorie deficit makes me stay awake, it seems. Do you have any solution? ��♥️��

  • I think we DO have set points for body weight. Years ago, I had gastroenteritis (vomiting, diarrhea) and lost 7 pounds in a few days. After I recovered and could eat again, I was STARVINGLY ravenous until I gained all the weight back, and then my hunger went back to totally normal.

  • OK, so by increasing the # of fat cells, their bf set point changes. The question is: there is a way (not including surgery) of decreasing the # of fat cells, therefore changing their bf set point? Or the only change biologically known in bf set point is incremental?

  • I’ve lost 54lbs since April of last year, but have been stuck at 145 for over a month now. My goal is 130-135… definitely looking forward to seeing how you overcome this challenge. I’m thinking of playing around with my diet a bit and going back to strict keto since the holidays are over. I hit another plateau at about 155 as well, but am not entirely sure of how I got past it the first time. Good luck to you both! I’ll be watching!

  • What about recalculating your macros based on your new physique? I’ve heard that’s something to be done every 3 months or when you reach a plateau.

  • At the moment you stop thinking about weight, and continue with your lifestyle ( like now) you wil get your weight, keep going Keith

  • I’m scared my set point is going to be like the YouTuber Stephanie Buttermore. She is beautiful and amazing but for myself I would not want to gain as mich as her.

  • Thanks for vid. Very interesting. As your weight I assume is healthy. Wouldn’t it be worth just sticking with the set point? However, will be interesting to see how you reset that point at a lower level. Thanks again. Blessings Martin

  • Can’t wait for that keto video!!! So many I know do it just for fat loss however people don’t ever reverse properly & they gain it all back
    I have Hashimoto hypo so I feel it’s something that can help me metabolically
    I don’t we well with carb cycles & my doc keeps saying lower carbs higher fats so I recently gradually transitioned swapping less carbs & gave those macros to fats
    I feel amazing! But I won’t g full keto till I know more
    Plus what about when I ever want to compete then what do I do lol so yes the video would be immensely helpful

  • The more bodyfat the more it messes with your metabolism and endocrine system, the more your metabolism and endocrine is messed up the more bodyfat. It’s a viscous cycle. Fat people whom diet exercises with little to no change over years and I mean years. They don’t eat more than their peers because what their body does metabolically is all wrong but it doesn’t know that the body does what it does, it’s just the way it is. Liposuction? Can everyone afford it? No.

  • So, when I binged at Christmas and gained 35 lbs in as many days, I really fucked myself… is there a way to lower the cell numbers? Is the only solution lypo? Lol

  • I read that at this point in a low carb, low calorie way of eating that your leptin is now too low and lipoprotein lipase is elevated. Eating whole food carbs up to maintenance calories or above for a couple of days in a row can reverse these two biomarkers, and then you can go back to low carb, lower calories after the “reset”. Each time you hit a plateau it means your leptin is too low and your lipoprotein lipase is too high to let your body continue burning any more fat. Can’t hurt to try it out!

  • Try 2 tablespoons of peanut butter to see if it’ll break a fast. A 2 tbl serving is 190 cal., 16g fat, and 6g net carbs. I prefer Jif Extra Crunchy, but the macros are the same for major brands.

  • Among other strategies which have worked for me
    a) drink apple cider vinegar in the evening
    b) do high intensity exercise 2-3 hrs after the biggest meal. High intensity on bike is only 30 minutes long and very good for your heart and also losing weight.

  • Good on you dude. Courage is not being fearless but rather moving forward in spite of your fears. While I did not revell in you losing your marriage I can appreciate the video for what it truely says about you. Keep running that race!

  • So we change our BF set point by increasing the number of adipocytes in the fat tissue, as all adipocytes will tend to go to a certain “adipocyte size set point”… then the question is: can we change the “adipocyte size set point” or reduce the number of adipocytes in the fat tissue (without surgical intervention)? If not, how do we prevent gaining more fat cells during the transition from cutting to bulking?

  • This video is gold thanks for that. I would love to know your thought about the effect of a slow and controlled reverse diet after a cut on the body fat set point. Does it maintain the initial set point or does it lower it??

  • I am 5’8” and started keto at 221. Got to 195 in 2 1/2 months. Have been 195 for 4 months. It can’t be my healthy weight but my body just stays there. Not sure whether to just give up and start restricting calories or not.

  • Man this video was awesome. I know you said this was done in rats, but if this mechanism exists in humans it would be HUGE in regards to explaining why so many people have trouble keeping weight off and actually gaining MORE weight back afterwards.

  • Lost 85 lbs last year on Keto. I have not been able to lose anymore over the 6 months. My goal weight is 200 and I still have 53lbs to go. I am at calorie restriction of 1650. I run now about 4 miles every other day so my activity level is up. What are your thoughts on Cardio vs Lifting weights for impacting weight loss on Keto. I believe that my running is preventing me from losing weight, but I like the cardio benefits that it gives me. Your thoughts.

  • I have to do some prolonged fasting if I have a plateau week….I have got to 75% of my goal….only 30 pounds to go so hope to get the finish line in another 12/13 weeks then do maintenance….

  • I was under the impression we were born with a set number of fat cells and they simply swell or shrink. Contrary to the increase in the number of fat cells. Scary:D.

  • The evidence for this is so weak though. Is it possible that this mechanism is present in humans? Sure, but you should be careful before drawing conclusions from rat studies as they often do not carry over to human physiology.

  • Hey Keith,

    Love the content… I have watched all your videos. Dr Benjamin Bikman talks about how fat loss requires sufficient Carnitine (either from red meat or supplement). That’s helped me.

    And he talks about getting sufficient protein at every meal including breakfast and especially before (extended 8 hour fasting) sleep! Not Necessary a lot of protein maybe a single egg in the am but still some protein at every meal and 100 grams daily especially if you’re getting on in years.

    Shifting to one meal a day or one meal every two days (!) may have triggered an extended-fast slowdown in your metabolism. Going back to IF and carb restriction might work better than aggressive calorie restriction. That worked for you for many months. Aggressive calorie / protein restriction seems suspect. I’m very eager to see how you solve this.

  • First to comment! Woohoo! I changed my way of eating by eating more whole nutrient dense foods and it helped me digest better xD and exercising is becoming a lifestyle for me <3 and I feel great. It feels weird to me if I miss the gym one day

  • So this is the scientific proof that people who yo yo diet actually get fatter when they stop dieting and return to their normal way of eating? This changes or increases their “Set Point”? So would a bodybuilder that “Bulks” and then “Cuts” be considered a yo yo dieter? and does bulking and cutting change your “Set Point” So are your Adipose cells inert?

  • I have gained 20 lbs over the last 10 years, with 10 of those being since we went into quarantine restrictions in Mid March. I feel gross. This needs to go away.

  • I am so EXCITED to learn more about this. So fascinating and HELPFUL! I didn’t know that I could love science. Enter…..Layne Norton hahah. Seriously I am sitting at my computer working through your fat loss series advice and turning it into a meal plan. THANK YOU for having the heart of a teacher and for not letting people shut you up:) I am so grateful.

  • anyone feel like giving me their opinion on my macros? i eat 200p/650c/115f, train 6x week, weigh 175lbs for 6’1 inch, and i’d like to keep bulking, the problem is i don’t know what to increase next, i think protein is already high enough as it is. and most people say cover your base fat then input rest in carbs… the thing is carb is already super high so i don’t know if it’s the right approach. also worth mentionning, i kind of do care about body composition since i come from a weightloss background, used to weigh 400lbs and dropped to what i currently weigh.

  • watched you on youtube forever ago when you were talking about how you bulk for 3-4 weeks and cut for 1-2, looks like those principles are still put to use! glad u popped up in my feed

  • Loving your videos!!! During this quarantine I stopped tracking after counting points for 14 months and began eating more. I now eat what I am serving my family and have found that I am still maintaining my weight. Maybe I am at my set point?!?! Thanks for your videos…I am learning so much. Plan to find Healthy at Every Size and keep learning.

  • I am 56 and have beenon some sort of “program” since I was 12. I am looking forward to the freedom!
    #1 thing I am going to do is stop tracking every stinking bite eat or think about eating!