To think you need to lower your set point in order to lose weight

[Cozytoesandtoast00]

I'll begin by saying I have tried every single weight loss method possible and I have come to the conclusion that these methods are futile and you may lose weight for a short while but this weight will go back on as you body attempts to get back up to its set point.
Intermittent fasting worked for the longest period (one year! ) But then I got ravenous and slowly put it back on again 🙈
You may have noticed that once you have lost weight, hunger becomes very pronounced and you eat your way back up to your original weight. Maybe more than before as you can increase your set weight by eating lots of processed food (me!)
Ironically, I now weigh much more since starting dieting ( I originally only needed to lose about half a stone and now I need to lose 3)
You can Google about the Set Point Theory and it seems to make sense.
I am now planning on lowering my set point by following these rules:

• I will aim to lose only 5-10% of my weight at a time
• Lose weight very slowly. I will lose half a pound a week.
• I will then maintain this for a period of 6 months before losing anymore
• I will begin by removing sugar and processed foods to start ( I accept this this will be difficult but I know I have a serious sugar addiction)
• I will not snack and have 3 meals a day
• I will drink lots of water
• I will focus on body acceptance and ways to increase happiness whilst completing this process

You can also move your set point by building some muscle! I am also going to begin weight lifting twice a week.

Losing weight as an endgame isn't terribly helpful.

Why don't you just focus on your last 4 bullets plus the weight lifting?

YABU to post this here rather than in the weight loss threads.

Weight lifting and lots of protein really is the key

quick weight loss diets just burn muscle first and water weight

👮

You're right of course but it helps my motivation. I'm aiming not to be become overly focused on weight and only weight once a week.

Thank you. Yes from what I've researched protein is also really important. I'll add that in too.

😜

The problem is people who see loosing weight and dieting as a short term thing - for it to be successful it has to be a change of life style not this short term quick fix. If you change your lifestyle it's not hard to lose weight and keep it off.

There's no such thing as your body's set point. All that's happening is that the amount of food you eat reaches your maintenance calories. The less you weigh, the fewer calories you need to maintain that weight and vice versa.

You can "move your set point" by building muscle because maintaining it (by working out and just passively during the day) burns calories. That's why bodybuilders have to eat 3000+ calories a day.

It is hard for me.

Intermittent fasting has worked for me for many years (maybe 6 or 7). I'm not ravenous. I eat well and feel satisfied and stay slim. I plan to do this forever as I feel so healthy.

I believe (alongside some research) that the set point theory is real. I think others will recognise it in themselves too.
You may not have had the misfortune of having to go through the cycles of losing and gaining like some people have.

Your points all make sense to me. I have been on a diet or starting a diet for about 10 years and am about a stone heavier than when I started! I set unrealistic goals fail and then eat away any progress I have made. I am going to try your approach - slow and steady. I’ll keep you posted!
weighing in at 12stone 3 today. I am 5ft 4 and a fraction.

I weigh close to your weight (12.6)
I'll add my progress too.
I'm going to add weight training (twice a week) and protein at each meal too.

If you change your lifestyle it's not hard to lose weight and keep it off.

Well yes, this is true.
But it's really hard to change your lifestyle!

I agree. People want results too fast, then the weight goes back on when they return to their old habits.

You often hear people saying "So and so is 'naturally slim'".

But in reality we're all naturally slim, it's being overweight that's unnatural.

In order for weight to stay off, one has to adopt a lifestyle change if their lifestyle is what was causing the weight gain in the first place.

And yes of course it's hard to change your lifestyle but it's not as hard as spending your whole life (or most of it) yo-yo dieting and stressing about weight.

I have actually come to realise that weight training and building muscle is also key to losing weight. And it makes perfect sense really - the more muscle you have, the more calories you need to maintain that muscle, and so the calories get used on that rather than being stored as fat. If you lower your calorie intake as well, then you will lose weight. Or am I talking shit?

I don't think you even need to lift really huge weights in the gym, you just need to be building some extra muscle.

Well, set point theory or not, that sounds like a sensible plan.

If you're really trying to gain muscle, you should take measurements rather than focusing on weight, you could lose inches without seeing much movement on the scales.

Cardio is OK for weightloss as well, but I guess with cardio you are only burning what you use during the excercise, whereas if you build muscle with strength training your whole body is generally burning more calories.

I wanted to start intermittent fasting but I'm confused as to how it works? As in you eat within a 12 hour window? So you could choose 8am-8pm? Does fruit and coffee count?
I think weightloss has to be rooted in lifestyle change otherwise it's easily undone. I've been on and off diets for a while and the only thing that really works for me is regularly going to the gym and portion control.

I think your absolutely right.
I recently read a book by Sal Di Stefano after hearing him on a podcast and he points to evidence that although cardio burns more calories in a session, muscle building burns more overall.
You don't need to start doing much either. 30 mins twice a week. I'm following his routines

I totally get this. I have 2.5stone to lose. The first stone came of easily but I’m kind of stuck now. My plan is to not overthink it for the next couple of months, let my body remain around this weigh then start again, and repeat till I’m at my target weight.

It's sensible, however you get there. Make small, sustainable changes. Sugar was the key for me. I do still eat some processed foods (I'm a sucker for salty crisps and nuts) but I stick to mostly unrefined carbs in fairly small portions.