All individuals have a unique metabolic ‘set-point, a weight range that your body fights to maintain. To stay in its ‘happy place’, your body will resist weight loss attempts and cause you to regain weight after successful weight loss. The set-point is raised by a number of factors – sedentary lifestyle; lack of exercise; frequent consumption of sugar combined with saturated fats; inadequate protein; poor sleep; stress or anxiety; poor gut health; and high toxin exposure. Lowering your set-point is key to losing weight and keeping it off. Read on to learn more about how to prevent the rebound weight gain that often occurs with diets that aren’t designed for safe and sustainable weight loss.
Today’s Food Sets You Up to Fail
Highly processed foods can be a roadblock on your weight loss journey. They are specifically designed with ingredients such as fat and sugar to hijack your brain, making it harder to stop eating them. Described by obesity researchers as ‘hyper-palatable, these often highly processed foods confuse your brain’s fullness threshold so you continually want more. In contrast, whole-foods have minimal fat and sugar and contain fibre which naturally allows your appetite to normalise. Whole-foods are a cornerstone of sustainable eating for weight loss, making it easier for you to eat fewer calories yet feel more satisfied.
A review of over 400 scientific papers on excess weight and obesity uncovered three important findings:
- 1) Low-fat diets can be just as effective at reducing weight as low carbohydrate diets – getting it right for the individual is the key;
- 2) Controlled diet breaks prevent your body from adapting to your new diet and slowing your metabolism; also providing a mental break. So when you are feeling tired of dieting, having a sensible break can help your body adjust to a new, lower setpoint, and
- 3) Sufficient protein decreases hunger. Excessive protein intake increases acidity though, so aim for the right amount for your body size and activity levels.
In the battle with excess weight, you don’t need to go it alone. With the right advice specific for your body and situation, you can achieve lasting success and put the weight loss battle behind you.