A common scenario = you lose weight and it gradually creeps back on.
You’re not alone because it’s a common problem with so many women.
That’s happened to me.
And it seems to be harder to maintain a healthy weight as I’ve aged. So much harder than when I was in my 20s or 30s.
I hear this same frustration from many of my lovely clients, especially around menopause.
Diets are a big business. And, the information changes all the time. It’s hard to keep up with it all!
Because the yo-yo dieting then weight gain issue is so common, research is now coming up with interesting concepts.
Have you heard about the Body Weight Set Point?
The latest hot topic on the body weight research scene is to do with your Body Weight Set Point. It seems that people who are overweight have a higher body weight set point compared to lean people.
Frustratingly, our body fights to maintain a certain weight by having a programmed set point. A set point that the body is used to. But, there is evidence that we can reset this set point. When we lose weight, our body tries to get us back to our programmed set point by increasing our appetite and decreasing our energy output.
This makes us eat more and move less.
Lowering your set point helps you to lose weight and to keep the weight off more easily.
One of the most effective ways of losing weight and keeping it off by resetting your set point is the Metabolic Balance Program – read about it here.
Here’s 5 simple ways that you can start today to reprogram and lower your body’s weight set point:
Reduce your eating window
If you eat breakfast at 7.00am and dinner at 7.00pm, that’s a 12 hour eating window – a long time for insulin production and glucose management. And a long time for your body to be digesting food. By reducing your eating window to around 8 hours you are lengthening your night-time fasting window to about 16 hours which will improve weight loss.
Action – focus on reducing the length of time during the day that your body has food intake.
Increase your protein intake
Eat good quality unprocessed protein. Include either animal or plant proteins. By including protein with every meal you are balancing your blood sugar more efficiently. You’ll feel fuller for longer. And, you’re also providing your body with necessary amino acids from proteins for repair and maintenance.
Action – include a palm sized portion of protein with every meal.
Eat more healthy fat
As with protein, (Tip 2) by increasing the amount of healthy fats on your plate you’ll regulate your glucose/insulin balance. But, also you’ll feel fuller quicker and increase satiety. Healthy fats are needed for cell health, to make hormones and for your brain to function. Fat is also needed for the body to absorb vital fat soluble nutrients like Vitamins A, D, E and K.
Action – include 1-2 thumb sized portions of healthy fats on your plate.
Eat wholefoods
Unprocessed wholefoods contain all the necessary nutrition you need – vitamins, minerals, protein, fats and fibre. Foods high in soluble and insoluble fibre improves satiety (you feel fuller quicker and for longer) and your digestive system will work better.
Action – avoid processed foods and foods in packets, jars and tins.
Exercise
This tip is important. Exercise increases your satiety hormones that communicate from your stomach to your brain to say that you are full. More satiety hormones means you eat less. It’s also one of the best ways to reset your set point. Pick an exercise you enjoy and make it a part of your life.
Action – choose an exercise you love. If you don’t enjoy an exercise, you’ll make up excuses not to do it.
With your health in mind,
Catherine x
P.S. Lose weight and keep it off. Here’s how:
- Book a consultation (in Clinic, Zoom or over the phone) to really drill down on what’s stopping you from maintaining a healthy weight – Click here
- Check out the Metabolic Balance Program to lose weight and reboot your metabolism. It works! – Click here
- Grab a copy of my Rebuild Your Life Journal for 5 simple daily journal prompts to ground you and get those habits and routines important for focus, energy and consistency – it’s your daily reset button – Click here
- Not sure what you need? Book a 20 minute FREE discovery call chat with me – Click here
- Sign up for my Newsletter for more tips – Click here
