The Low Down on Set Points

You work out a lot and you’ve made positive changes to your eating habits. You lose a bit of weight, but after a while the number on the scale doesn’t seem to budge. You fight hard to get that number to move lower, but what has worked in the past just doesn’t seem to do the trick anymore. It’s frustrating, I know! So what’s causing all this weight loss frustration?

Instead of blaming that cookie you ate right before bed, you should first look at your set point. Your “set point” is your body’s way of protecting itself. Our bodies try to maintain a certain weight, one that it thinks it needs to survive and thrive. Every body is different and has unique nutritional needs, and therefore every body has a different set point. There is no such thing as one-size-fits-all nutritional recommendations.

That’s why after a certain point along your quest to lose weight, your body seems to get stuck at a particular weight, no matter how well you eat or how much you exercise. This also explains why all that weight you worked so hard to lose suddenly comes back again (and then some) when you get sick or change your eating habits, It is your body’s protective regulator. Sounds like a good thing, right? Until your goals change and you want something more. This is where things get frustrating. We understand, in theory, that we are unique. Yet we get caught up in comparing ourselves to others - what someone else is eating, or how much they are exercising, or the results they are able to achieve. We hope that we can achieve the same results, but don’t stop to think about how our own body’s set point plays a role in the grand scheme of things. It’s important to remember that your body’s adjustment to its set point happens naturally, which is why it isn’t realistic for us to set artificial boundaries for ourselves, based on the thoughts and feelings we attach to a certain shape or number. Trying to fight our natural set point by exercising more or trying an extreme diet can lead to some pretty adverse side effects for your health.

The thing with the set point is that it is never really set – it actually changes constantly! It morphs and adapts. Which is fine and dandy when it reflects the number we want to see on the scale or measuring tape. But it’s a whole other story if in a year or even a few months’ time, the set point changes and leaves you feeling like you’re starting all over again. This can be really hard to deal with mentally. We hold on tightly to the picture of a body shape, size and number we want, ignoring all the signals our body may be giving us, or to stop and think about how we are actually feeling. It’s an exhausting rollercoaster of gaining and losing weight; being upset with or accepting of your body; being confused with where you “should” be. Your weight will change so many times throughout your life, and if you decide that you are going to let it be where it wants to be and attach NO emotions to it from this point forward, the worrying, frustration and anxiety will melt away. I’m not saying let go of goals. We all know the benefits of purposeful exercise and adopting healthy eating habits. I am merely encouraging you to listen to your body, instead of the scale.

I weigh more now than I ever have. In fact, I weight 5lbs more than I weighed at my heaviest, when I was heading into my first year of college. However, my body looks completely different now than it did then, even though my weight is relatively the same. If I wanted to get back to weighing my lowest weight, I would have to eat far less and work out a lot more. But that kind of weight loss, for me, is no longer a goal.

My first photoshoot I did, I reach my lowest weight ever. My size was the smallest ever too. But I was moody and irritable, had extreme high and low periods of energy, had epic food cravings and I lost my menstrual cycle. But I was determined to get what I thought was “photoshoot ready”, so I kept at it. Of course, like anyone I was ecstatic to fit into smaller clothes and see the number on the scale so low, but I knew it wouldn’t last forever. I was in hot pursuit of short-term gains, in return for long-term consequences. My body was telling me that this wasn’t where it was the happiest, and it made damn sure I didn’t stay there for long. I felt conflicted (I still do!). I’m very proud of my pictures and for sticking to my goals, but on the other hand, I was left wanting to find longevity with it all.

Even though I weigh the most I have ever weighed, this is where my body is the happiest. I can actually enjoy life and relax a bit. I’ve learned that the scale doesn’t dictate my worth and that my happiness, energy and quality of life is far more important than maintaining a “photoshoot ready” body.

It is not in my best interest to adopt a singular focus goal of visual outcomes of body composition. Often when we chase a very narrow goal such as extreme weight loss, it can lead to health problems and negative long-term consequences. Good nutrition is more than weight loss or weight gain, which can change from day to day, but more about longevity and finding balance between health, performance and body composition.

Here is what you need to know to help you maintain your body’s natural set point:

• Make sure you’re eating enough. Under-eating can actually make you heavier. Getting enough food helps maintain hormonal balance, and in fact will speed up your metabolism.You should feel satisfied after eating. If you have constant cravings and are binge eating, you’re probably not eating enough.

• Experiencing dramatic mood swings and changes in energy may be an indicator that you are not at your natural set point.

• A lack of a regular menstrual cycle for women is a sign that you are not at your body’s natural set point (excluding other health factors, of course)

You know what I like about the series American Ninja Warrior? The strength, ability and individual uniqueness of what you can do is of far greater value than what box you can manipulate your body fitting into. We are not all built the same…wouldn’t that be boring? We are bombarded with unrealistic beauty expectations and endless messages coming at us saying we need to be a certain way and do more to achieve it, and that we are never good enough. It sets us up for failure and we end up comparing ourselves to celebrities, acquaintances, friends, family members…the list goes on. Consider your uniqueness. Listen to your body and stop riding the emotional rollercoaster of seeking out perfection and unrealistic weight loss. In the end, you’ll be a lot healthier and happier!