Do you have trouble losing weight? Well, guess what?! New science has come to light on a thing called ‘weight set point’ and this could change everything we think we know about weight loss…
The latest research shows that we have a weight set point in our brains. Yep, just like we have a ‘temperature set point’ in our brains that keep us around 37 degrees- If we drop below that our body shivers to get it back up, if we go above our body sweats to cool us down.
Our bodies do the same with weight – just like if you’re sick and lose a bit of weight and hope it stays off but once you’re better, your back to your usual weight. OR if you go on holidays and splurge and gain a bit but once your back, you lose it without really having to try.
This is also why most of us plateau when we’ve lost a certain amount of weight. Our bodies are so intelligent that it goes into survival mode, slows the metabolism and tries to hold onto those fat stores. We’re so complex that it seems that this simple mathematical equation of calories in Vs calories out, just doesn’t work the same for everybody and that there’s more to it.
So, How do you reduce your weight set point?
First, we need to reduce our insulin levels, and in order to do that we need to eat less often.
Hopefully we’ve been working on this since the last newsletter, cut out the snacking and you’ve lowered your insulin levels a little during the last week 😉 If not, start now!
If you have been over weight for a long time, then it is most likely that you are insulin resistant and you will probably not start losing weight right away because you need to get your bod more insulin sensitive > to reduce your overall insulin levels > to get the weight set point down > and release the fat.
We also need to eat fewer foods that create that significant insulin response.
What are these foods?
The two main groups are sugar and flour which are both very concentrated and highly refined.
Our bodies process and digest them VERY quickly, we get a very quick increase in our blood sugar levels and sky high insulin levels follow that, storing all over the shop!
What gives us the least insulin response is FAT and following that is protein.
- Fat (olive oil, avocados, flax, fish oil, egg yolk etc.)
- Protein (Legumes, nuts, eggs whites, meat etc.)
- Complex carbs (Veggies, whole grains, peas, beans etc.)
- Simple carbs (Processed and refined sugar like candy, table sugar, fruit juice, soft drinks, syrups and also naturally found in fruits, milk and dairy products)
So we want to eat more fat, a moderate amount of protein and complex carbs and fewer or no simple carbs.
This isn’t a low carb diet, you can still eat starchy vegetables (potatoes, squash, peas, pumpkin etc.) and whole grains (like brown rice, quinoa, whole-wheat, whole-oats etc.) in their whole form.
When you cook these whole grains, try to add fat to them like olive oil. This fat helps to counteract this insulin response from the starches, keeps your insulin levels lower and also helps you feel fuller quicker, so you don’t eat so much.
Give this a try and you will reduce you weight set point for good!