Weight Set Point

The underlying cause of weight loss issues is the weight set point

• Consuming too many processed foods, particularly processed carbohydrates, causes the body to highly absorb sugar or produce sugar in the blood , which stimulates the release of the hormone insulin. If this occurs frequently, the metabolism will slow, resulting in weight gain.

• “Weight set point” is important for weight reduction in individuals who are able to lose 10% of their body weight. It is necessary to lower the weight set point in order to lose more weight.

• An unbalanced hormonal response alters the body's weight set point, changing how fat is stored, and causes individuals to feel more hungry, both of which have a direct impact on weight loss management.

There are several methods for losing weight, including monitoring and reducing food consumption, fasting using IF (Intermittent Fasting) method, and engaging in physical activity such as exercising. The most efficient way to lose weight should include multiple different strategies in combination, including exercising and diet management, yet, it is indeed essential to incorporate behavioral and lifestyle changes that impact weight reduction. Additionally, maintaining weight is far more important than losing it.
Many individuals who are attempting to lose weight are successful for a period of time and may achieve loss of weight as early as 3-4 months. Following that, the weight does not or very slightly decreases, and some people may have a “yo-yo effect”, in which the weight returns or even increases more than it was before losing the weight. This could be due to the body attempting to adjust to a decreased calorie need; since the body cannot identify the distinction between deliberate and actual famine, it stores additional weight to protect itself from future starvation.

Another issue is that many individuals are unable to comprehend the fundamental cause of their weight loss problem because they do not understand the "weight set point" that is vital to weight reduction. Individuals who struggle to lose weight, as well as patients suffering from obesity, have a high weight set point, and reducing weight without addressing the underlying cause will also increase the weight set point.

 

What exactly is the Weight Set Point? And how does it relate to losing weight?

In theory, each individual has a "weight set point" that dictates how much weight their bodies require. As a result, the body's metabolism will regulate itself to maintain the weight in the body where the body will feel the most comfortable.

Weight set point is a weight range for most individuals, it is between 10-20 pounds in a given weight range. The body will be able to function optimally both physically and mentally, allowing an individual to enjoy and live an active and healthy life. The body's functioning of various systems, such as the metabolic system with hormones to control the hormonal balance, allows the body to maintain a balance and healthy weight.
Each individual's weight set point is different; there is no method of computation; it is determined by observing one's own body; and the weight set point tends to rise with age. Individuals who can lose approximately 10% of their body weight must lower their weight set point in order to eliminate additional weight.

 

Weight Set Point Determining Factors

• Genetic

Due to human genetics, every individual has a distinct weight set point. Despite the fact that heredity has some impact on weight set point, genetics may not be the most important factor. Genetics cannot be changed, but other variables that influence the weight set point can be modified, such as alterations in daily activities and behavior.

Lifestyle and Daily Life

• Food Consumption

Overeating, consuming unhealthy foods such as junk food, soft drinks, bakery, cakes, consuming too many processed foods, especially processed carbohydrate meals, is going to enable the body to absorb sugar and generate sugar levels in the blood, which can cause the hormone insulin to be released.
If this occurs frequently, the body will strive to balance the insulin resistance, and the metabolism will eventually slow down, leading to weight gain.

As a result, individuals should choose to eat Whole foods, or foods that have been slightly or not at all processed, are in their most natural condition, such as vegetables, fruits cultivated without pesticides or artificial fertilizers, unrefined brown rice, and so on.
Sudden dieting or calorie restriction can result in a sudden change in body weight, making it difficult to reset the weight set point. Furthermore, losing weight too rapidly increases the possibility of muscle mass loss, which increases the likelihood of mass and strength decrease and slows down metabolism.

To maintain weight, it is advisable to consume a nutritious diet and "diet" gradually, such as reducing 5% - 10% overall weight initially and concentrate on weight maintenance for 2-3 months before moving on to the next phase.

• Movement or Exercises

Movement or movement will help the muscles to contract and relax. In addition, muscles are the tissue that burns energy, which helps the body burn more calories even when resting. Exercise, whether it is weight training, rowing, running, boxing, etc increases an individuals' strength; however, if an individual exercises hard, it is highly advised to consume enough protein to maintain muscle mass as well, because if an individual neglects to maintain muscle mass, their ability to burn fat will also decrease.

• Sleep

Insomnia, sleepless nights, insufficient sleep, and poor quality sleep will result in a hormonal imbalance, particularly the hormones that control appetite (Ghrelin) and fullness (Leptin), resulting in frequent hunger, consuming more consistently, and consuming more high-calorie-dense food, which will eventually lead to weight gain.

• Stress

Poor diet, emotional eating, malnutrition, lack of vitamins and minerals, lack of sleep, lack of exercise, chronic infectious disease, toxin accumulation, including anxiety, frustration, and depression caused by both internal and external sources, all result in stress on the body. When there is more stress, the body produces more stress hormones, one of which is cortisol.
Stress also produces hormonal fluctuations, which induce various behavioral changes, such as increased appetite or hunger more frequently, and indeed the hormone Ghrelin increases, prompting an individual to consume more. Increased and inability to control food intake owing to reduced action of the hormone leptin, a hormone that controls fullness, can also induce weight gain.
Cortisol can increase blood sugar levels, increasing the likelihood of insulin resistance; it also limits the production of natural growth hormone, resulting in lower muscle mass and a slower metabolism; and it contributes to the storage of body fat, particularly around the abdomen.

• Environment Toxin

Toxins are substances that impact the functionality of the body, leading the body to produce inflammation, which causes the weight set point to increase.
Further to that, certain medications, such as psychiatric medications, diabetic medications, as well as some synthetic steroid hormones used to treat high blood pressure, also have an effect on weight gain.

• Age

Weight Set Point is hormonally regulated because as humans age, some hormones including sex hormone, thyroid hormone, and growth hormone decrease whereas muscle mass decreases gradually, enabling weight to gain easier.
All of the aforementioned factors have an impact on hormones, which are substances that have an impact on specific bodily functions and processes and directly affect weight loss. Examples of these chemicals include insulin, thyroid hormone, and sex hormones. Whereas, hormonal reactions also affect weight set points, which alters how the body stores fat and increases the feeling of hunger in individuals.

 

Higher Weight Set Point Correction

As previously mentioned, the higher the weight set point, the higher the chance of being obese, therefore we must find a solution to lower it as described in the following:

1. Adjust the diet by consuming food that is balanced and suitable for the body, consuming nutritious food with the proper amount of calories, limiting sugary, starchy meals, and avoiding processed foods as much as possible. Choose high-fiber foods such as fruits, vegetables, legumes, lean protein, eggs, seeds, and whole grains.
2. Enhance the daily protein intake; sufficient protein can help increase fullness, control blood sugar, and preserve muscle mass. Increased protein consumption has been demonstrated in studies to result in weight reduction.
3. Exercising or keeping your body moving, especially resistance training, increases muscle mass, which can increase your metabolic rate at rest. Exercises that are advised are Aerobic exercise which should be done 3-5 times per week, and Resistance training which should be done 2-3 times per week; they do not have to be done every week and just require at least 25-35 minutes each day.
4. Get adequate sleep, ideally 7-8 hours of quality sleep every night. Sleeping fewer than 7-8 hours each night and staying up too late increases hunger hormone levels (Ghrelin). When your body is fatigued and exhausted, sleep deprivation leads to less healthy consumption and a tendency to consume more sweets.
5. Manage stress by identifying the problem, resolving it at its base, or attempting to adjust to it, and lowering stress levels through soothing activities such as vacations, calming therapies, meditation, yoga, breathing exercises, tai chi, or walking, among others.
6. Avoid the exposure to toxins, chemicals, pollution and pathogens that may induce inflammation in the body.
7. Obtain a health examination to determine the source of the problem; in addition to annual health checks for underlying illnesses, it is vital and necessary to check hormone levels, particularly in the case of those who require it. Losing weight, having difficulty losing weight, or not being successful in weight reduction may need visiting a medical specialist who will assist you in determining the cause and promptly resolving the problem, which also has an impact on overall health.

 

Hormone Screening Panel and Weight Loss

Hormonal imbalances can occur in people of all ages and often result in abnormalities in the body such as unusual weight gain, irregular menstruation, low muscle mass, fatigue feeling, lack of concentration, decreased sex drive, thin hair, skin problems, mood swings, anxiety, depression, hot flashes all over the body, as well as difficulty sleeping, or osteoporosis, and so on.
Hormone Screening Panel is a screening test for overall hormone levels related to health and performance for strength and longevity that is suitable for adults aged 20 and above. A doctor's examination demands no drink or food for at least 8 hours. The findings of the hormonal test will be utilized to adjust behavior, boost hormones, and provide needed nutrients, such as regular exercise and sleep. for the body to adequately produce hormones for long-term health

Click here to access the Hormone Balance Check Program.
https://www.vitallifeintegratedhealth.com/th/packages/hormone-screening-panel

References
https://colleenchristensennutrition.com/what-is-a-set-point-weight
https://www.byrdie.com/body-weight-set-point
https://rbitzer.com/set-point-weight
https://www.lissome.net.au/blog/2019/3/7/6-ways-to-lower-your-weight-set-point-lose-weight-and-keep-it-off-guest-blog-mullen-health
https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back