Ideal Weight or Happy Weight? How much weight do you really need to lose?*By Kathleen M. Zelman
Maybe you've been struggling -- without success -- to get down to the size you were in high school or on your wedding day. But do you really need to go that low? The truth, experts say, is that you can weigh more than your ideal weight and still be healthy (not to mention happy).
If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, experts say, but this kind of weight loss is easier to attain and maintain, setting you up for success in the long run.
Your Weight "Set Point"
Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%,
says Thomas Wadden, PhD, director of the Center for Weight and Eating Disorders at University of Pennsylvania Medical School. This weight range is known as the "set point."A complex set of hormones, chemicals, and hunger signals help your body naturally maintain your weight within this range, says American Dietetic Association spokeswoman Dawn Jackson Blatner, RD.
It is not just a matter of genetics, though. Your eating and exercise habits can also help to determine your set point.
"Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it," says Wadden. The body adjusts to the higher weight and "resets" the set point to defend the new weight.
It is difficult, but not impossible, to set your range lower. "With changes in healthy eating and exercise behavior, you can lower your set point," says Blatner.
The 10% Solution to Weight Loss
A recent book, Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, by George Blackburn, MD, suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point.
Wadden explains that when you lose large amounts of weight at once, you set up an internal struggle and hormones like ghrelin spike to make you hungrier as your body tries to defend its comfortable range.
Instead, experts recommend that you try losing 10% the old-fashioned way -- by slowly changing eating and exercise behaviors -- then maintain this new weight for a few months before trying to lose more. Not only will your body get the signal to lower its "set point," but you'll give yourself a chance to get used to new food choices, smaller portions, and regular exercise.
“When patients lose 10% it may not be the pant size they want, but they start to realize how a little weight loss impacts their health in very positive ways," says Blatner. "They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce medications."
How Much Should I Weigh?
Most people overestimate how much weight they can realistically lose, which leads to frustration, says Blatner. To find your happy or healthy weight, Blatner suggests looking back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.
And if you've gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. "As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight," says Wadden.
Instead of focusing on the numbers on the scale, Blatner suggests setting behavioral goals: "Eat breakfast every day, go for daily walks, eat more fruits and vegetables -- when you set behavior goals, they are easier to accomplish and they make you feel good." Stick with these behaviors for 3-6 months and they will become part of your life.
Based on your current weight, eat about 10 calories per pound of nutritious food (low in fat, rich in lean protein, high in fiber), get regular exercise, and assess your weight after a month or so.
"Your weight will settle out and typically you will lose 10%, then hit a plateau, which is a good time to maintain the weight loss," says Wadden.
As you get to a healthy weight, you can go up to 12 calories per pound.
Tips for Weight Loss Success
Here are some tips from Blatner for weight loss success:
1. Eat regular meals. People who eat regular meals consume fewer calories than those who eat irregular meals.
2. Use a plate, sit down, and enjoy your meals. Folks who do this eat 43% smaller portions than those who eat out of containers or on the run, according to Blatner.
3. Get at least 30 minutes of moderate activity each day.
4. How much and what you eat makes a big difference. Enjoy normal portions of foods that are high in fiber (fruits, veggies, whole grains) and rich in lean or low fat protein is the secret to feeling full.
5. Think positive: Focus on the benefits of a healthier lifestyle rather than the scale
*http://www.webmd.com/diet/guide/ideal-weight-or-happy-weight
Change Your Weight "Set Point"* By Kathleen Goodwin, RD
As if it’s not hard enough to lose weight and keep it off, now we know that many of us must contend with battling our "set point" too. The set point theory was introduced by a group of researchers in 1982. The basic premise of the theory is that the body has a built in weight regulating mechanism, largely genetically determined, that will tend to keep your weight in a physiologically established comfortable range. Many dieters contend with trying to drop weight beyond their bodies’ set point after following a healthy diet and exercise regimen for a time. Initially, for most, body weight will come off steadily and easily when following a reduced calorie diet and exercise program. However, for those of us with genetically determined set points beyond our desired weight goal, losing beyond this weight plateau can be quite challenging.
How the weight set point works
One premise of set point theory is that after the onset of adulthood the body will maintain a constant level of body fat. This involves a complex set of interactions between the brain, nervous system and the fat cells. This communication can cause a reduction in metabolism when the fat cells signal that too much fat has been lost during a period of dieting and/or exercising. On the converse side, the brain can also be signaled to minimize hunger and eating when the fat cell build up extends beyond the comfortable set point level.
Following a weight loss diet for a period of time can also trigger the body to cling to its set point. After dieting, the body’s metabolism—or daily rate of calorie burning—can decrease, particularly when a dieter chooses the “no exercise” route. Once the body reaches this point, the same amount of calories that initially led to weight loss, can now lead to weight maintenance and/or gain. Much of this has to do with the fact that the now smaller body size (due to weight loss) requires less calories per day to maintain.
With these two factors working together, it can be difficult to reach a goal weight that is lower than what our genetically inherited set point would like.
3 ways to defeat your weight set point
While it’s true that many inherit some genetic predispositions that can make it more difficult to either lose weight or attain a goal weight than others, your set point is not in control of your destiny. Rather, there are many things you can do to combat and defeat your set point.
1. Keep a food record before cutting more calories
First of all, do not cut more calories from your diet than the level you used to lose weight initially. Cutting back on calories too drastically can put your body in “starvation mode” and significantly reduce your metabolism even further. Try keeping a food record instead. Evaluate the nutritional value of your current diet. Even though it may be reduced in calories, you may not be eating healthily. Perhaps you need to cut back on the refined, processed foods you have in your diet. Perhaps you need to limit your fat intake or drink more water or add more fruits and vegetables. Another good idea to give your body a metabolic boost is to try 6 light meals or snacks daily instead of 3 large meals. Every time you eat your body increases its metabolic rate.
2. Continue to exercise regularly
Secondly, you absolutely cannot omit exercise and expect to lower your set point. Exercise is the only mechanism proven to help lower set point. You must get into the habit of exercising for at least an hour several days a week in order to lower your set point. Use your large muscles as much as possible—that is, the thighs and buttocks. Try walking, jogging, swimming, and biking. Weight training using the large muscles in the legs and buttocks is a must too. The more muscle you add to your body, the higher your metabolism and calorie burning potential will become.
3. Vary and intensify your exercise routine - your body gets "used" to your workout
If you are already working out regularly, you must begin to vary your routine. Perhaps your body has gotten “used” to your workout and the benefits of exercise to your metabolism have slackened. A great way to boost your metabolism is to begin to include increases in intensity to your workout. For example, if you have been running 3 miles at a steady 30 minute pace, try adding a few periods of one minute sprints in transit. If your workout has become too “easy,” it is imperative that you find ways to make it moderately difficult again if you want to drop your set point.
Your weight set point can be overcome
In conclusion, there is a strong body of evidence that suggests that each individual has a predetermined weight set point. Your individual set point may be difficult to overcome. However, the majority of people who continue to eat healthily, increase exercise intensity and not give up, eventually press past their set point closer to their desired weight. The actions you take and the level of persistence you demonstrate will determine whether you can conquer your set point.
*http://www.thedietchannel.com/Change-Your-Weight-Set-Point.htm
How to Reset a Body Weight Set Point* By Trudy Beerman
The set point theory for body weight is similar to the set point theory for body temperature. If you are cold, your brain sends signals that influence you to sit by a fire or put on a jacket. Similarly, if you are hot, your brain sends signals for you to cool your body by turning on a fan or getting a cold drink.
The body weight set point theory suggests that your body has a preferred weight it tries to maintain. Should you do something crazy like going on a diet, the brain sends signals of urges to binge. Should you do something crazy like trying to add muscle mass, the body spikes your metabolism via increased temperatures to bring that weight down.
Those who try to change their bodies without acknowledging their body weight set points set themselves up for ultimate failure.
1.
Identify a weight you have easily maintained for six months or longer. This is probably your body weight set point. The set point theory does not apply to your weight during a weight loss or weight gain effort. Your body weight set point is an effortless weight maintenance level. Knowing what this set point level is, and the lifestyle that goes along with that effortless management, is the first step to resetting your body weight set point.
2.
Identify a weight loss/weight gain strategy you can adopt as a new lifestyle. If the program you embark on to gain or lose weight is only a temporary one that takes maximum effort on your part to maintain, then after a momentary enjoyment of your success, you will find that your body quickly returns to its previous weight, with a bonus: The problem you set out to fix gets even bigger. The set point theory for body weight explains the yo-yo dieting problem: When your body creates the triggers that get you back to your body weight set point, it is as if it also creates a savings bank to ensure that the next time you try that crazy weight loss/weight gain again, it has that extra gain or loss built in to balance that out.
3.
Set the start date for your new lifestyle and start living it. If your new life includes regular exercise, then exercise regularly. If it includes meals with higher protein content to build and maintain muscle, then make sure you find ways to get that protein in regularly. Whatever your strategy for achieving your new preferred weight, it must be something you can easily maintain if you are to reset your body weight set point.
4.
Create accountability systems until the new lifestyle becomes effortless. If you are on Weight Watchers or a similarly structured program, the accountability is already professionally provided. The Weight Watchers model is particularly well organized because once you successfully achieve your new, healthier weight, their lifetime membership offers free access to that accountability to help you maintain your new weight. At that point, if you keep up with the accountability of the program, it is very likely that you will have successfully reset your body weight set point.
5.
Resetting your body weight set point is an accomplishment that only a small percentage of people successfully achieve. Pat yourself on the back for proving that personal will can overcome the body's natural tendencies.
*http://www.ehow.com/how_4612082_reset-body-weight-set-point.html
Chicken Rice Soup with Spinach (Wegmans.com)
SERVES 6 ACTIVE TIME: 20 min TOTAL TIME: 35 min
1 Tbsp Wegmans Pure Olive Oil
4 (about 8 oz each) boneless, skinless chicken breasts, thinly sliced crosswise
1 cup (half an 8-oz bag) Food You Feel Good About Cleaned & Cut Chopped Onions
2 cloves garlic, peeled and minced
1 pkg (10 oz) Food You Feel Good About Fresh Spinach, stems removed, torn in bite-size pieces
1 carton (32 oz) + 1 1/2 cups Food You Feel Good About Chicken Culinary Stock
1-1/2 cups Italian Classics Kitchen Cut Roma Tomatoes with Basil
3/4 cup Food You Feel Good About Instant Rice Salt and pepper to taste
1. Heat oil in medium stockpot on MEDIUM-HIGH. Add chicken; brown slightly, stirring occasionally, about 2 min. Add onion and garlic; cook, stirring frequently, until soft and lightly browned, about 2 min.
2. Add spinach; cook, stirring until completely wilted, 1-2 min, stirring occasionally.
3. Add broth and tomatoes; cover. Bring to boil; reduce heat to MEDIUM-LOW, simmer 10 min.
4. Stir in rice; remove from heat; let rest 5 min. (allowing rice to steep). Season to taste with salt and pepper.
Option(s):
• Substitute 12 cups (about 1 large head) escarole, trimmed and chopped, for spinach.
• Substitute 2 cups thinly sliced precooked sausage for chicken.
• Sprinkle individual servings with grated Parmesan or Romano cheese.
Calories: 300 Nutrition Info: Each serving (1-3/4 cups) contains 300 calories, 20 g carbohydrate, (4 g fiber), 42 g protein, 4.5 g fat, (1 g saturated fat), 100 mg cholesterol, and 600 mg sodium.
Photos: Ehow.co.uk, Wegmans.com
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