What is your set point and can you change it? Set Point is a theory that once your weight stabilises the body will use a series of signals to maintain that weight and most people will bounce around a consistent weight plus or minus a couple of kilo’s. When they start reducing weight below the Set Point by more than 2 kilos then they will feel hungrier when it goes above they will more easily be full.
What interferes with these signals? Hyper palatable foods! Doesn’t sound that bad does it? These foods result in cravings for more food and then a round of unsuccessful yo yo dieting which sees overall weight increasing consistently. How do you go about resetting this mechanism and achieving lasting weight loss?
There are a few key principles to achieving lasting weight loss but the first one is avoiding the foods which sabotage our efforts for at least 6 weeks. What are these foods? Well think about what you would least like to miss out on and I can almost guarantee its on the list;
- Ice Cream
- French fries
- Potato chips
- Buttered popcorn
- Breakfast cereal
The combination of fat and carbohydrate is particularly difficult to resist. Add in preservatives and other flavour enhancers and it changes our brain chemistry to crave these foods. Six weeks of avoiding these foods really helps resetting our brain chemistry and provides us with fewer cravings which can sabotage our efforts when we are tired and stressed.
The other key principles for resetting the Set point involve supportive dietary and lifestyle changes. Its critical to ensure the following are included;
- Adequate protein – this is critical to ensuring that you feel full and that your blood sugar is stable. Diets high in carbohydrates result in significant fluctuations in blood sugar and insulin levels.
- Diet breaks – this one was a personal favourite! To ensure that the body doesn’t keep returning to homeostasis or your old Set Point we need to ensure it doesn’t get used to a particular routine and sabotage our efforts. One of the key findings from research is that long term caloric restriction reduces your basal metabolic rate. You either slow down or burn fewer calories. Implementing breaks interferes with these compensatory mechanisms and yields longer term weight loss and maintenance of that fat loss.
- Adequate sleep – whilst it may appear contradictory good quality sleep is actually more critical than exercise. Poor quality sleep reduces willpower, increases appetite and reduces the desire to exercise. In teenagers who were overweight simply increasing sleep resulted in an overall reduction in appetite and decrease in fat mass.
- Regular physical exercise either medium to high intensity. Regular exercise builds mitochondria in the cells. Mitochondria are like little factories which produce energy and the more we have the higher our baseline energy consumption. Research is highlighting that high intensity training can be the best way to build mitochondria so to give your efforts a boost you need to ensure you have 4 to 5 sessions of exercise a week.
- The right diet for you – for some people its low carbohydrate and that is certainly popular at the moment however for other people its low fat. Again the evidence is that either can result in successful weight loss in conjunction with regular exercise and stress management.
Are you ready to try and change your Set Point? Book in for a consultation with Christine Pope at Elemental Health and see how we can work together to change it. Appointments can be made on 8084 0081 or online at the website www.elementalhealth.net.au .
More information about obstacles to weight loss can be found in the recent blog What’s your metabolism blocker ?
The first blog I wrote was about Five simple strategies to Lose Weight was focussed on insulin resistance and how to approach weight loss for this common problem. Historically I haven’t really focussed on weight loss in clinic unless it was related to the client’s overall health. What I found was that more complex clients require more creative solutions in terms of adapting weight loss programs to suit them and their lifestyles. You need to get more specific about supporting their metabolism to really help them shed weight.
Different diets work for different people so whilst I generally recommend a low carbohydrate ketogenic diet I have had clients do well on a range of other programs. How do you know when you are on the right diet for you? Generally you find your weight stabilises. So my top tips regardless of which diet you are using are as follows;
- Food Intolerances – find out what foods you are reactive to and cut them out! Regardless of the diet you are following this will often result in a 2-3 kg loss and usually a smaller waist line due to the reduction in bloating. Often the side benefit is you feel better and are more energetic and better able to follow through on exercise and food preparation. Using Bio Compatability 500 Hair Test to determine what foods are compatibile with your body often speeds up this process.
- Hydration – Drink 6-8 glasses of water a day and at least one litre for each hour of exercise. Nothing works well when you are dehydrated.
- Herbal Teas – Support your liver with some herbal teas which assist with metabolism. This can include green tea, dandelion and ginger. Have a cup of hot tea with a squeeze of lemon on rising it really helps your liver function. Herbal teas also increase fluid intake and may reduce consumption of tea and coffee which often involve milk and sugar!!
- Fat Burning Exercise – Dietary changes will often produce slow and steady weight loss but if you really want to boot it up walking an hour a day is the key. The first 20 minutes you burn up the glycogen in your muscles and then your blood glucose but around 30-35 minutes you start burning fat. Consistently I have seen a significant improvement in results with adding regular walks to the program – in one case the client walked every morning and lost 7kg in 6 weeks.
- Get enough protein – how much is enough? To maintain your weight you need about 0.8g per kilo daily. BUT for weight loss you need to increase it to 1.2g per day. The protein is based on the desired weight so if you want to get to 60kg you need to eat 72g of protein a day. That is the equivilant of 2 eggs, a small can of tuna and a small chicken breast. Generally animal products are about 20-25% protein whereas plant based sources are around 10% so effectively you need to double up.
- Main meal at lunch eating your big meal in the middle of the day gives you a chance to really fuel yourself well for an afternoon of work but also plenty of time to really digest the meal.
- Fasting – this can be a good way to give your program a boost. Usually I would recommend starting with a 12 hour fast between dinner and breakfast. For details on who would do well with longer periods of fasting have a look at my recent blog Is Fasting For Me .
I have had a few other tips from friends and colleagues – one of my favourites was to diet when your partner was away and empty the fridge so you can’t snack on unhealthy options. Do you have any tips on weight loss? Please share in the comments section below.
Christine Pope is an experienced Naturopath and Nutritionist based at Elemental Health at St Ives. You can make appointments on 02 8084 0081 or through the website at www,elementalhealth.net.au .
At the Bioceuticals Symposium in Melbourne recently I was fortunate to hear from keynote speaker, Dr Terry Wahl’s on the program which put her Multiple Sclerosis into remission. One of the refreshing things about this presentation was the strong focus on diet first, then exercise second and then supplements. The benefit of this approach is that it isn’t just suitable for MS but also anyone suffering from an autoimmune disease and current indications are that this could be in excess of 20% of the population.
Dr Wahl’s was diagnosed with MS in 2000 and used conventional therapies to manage the symptoms. She deteriorated to the extent that she was in a tilt wheelchair and needing to resign from her position at the hospital. Motivated by the downward spiral and with a background in clinical research she started looking for options in the medical literature and looked more broadly at other degenerative conditions such as Parkinson’s and Huntingdon’s disease. The drug therapies being tested were decades away so her research then led her to vitamins and supplements. What she found was a number of nutrients that slowed the pace of her MS but did not resolve the underlying condition. After discovering Functional Medicine in 2007 she decided to redesign her diet to try and incorporate those nutrients from food. This had such a significant impact that she went from a wheelchair to walking in one year.
The basis of her program is significant dietary change, basically flooding the body with nutrients. This is done by removing gluten, dairy and sugar and replacing it with a lot of nutrient dense vegetables and phytochemical rich fruit as well as small amounts of good quality protein and fats. The program encourages the use of butter which has been demonised for so long although ideally only the butter of grass fed cows so its rich in nutrients. It also includes small amount of organ meats, ideally organic, for their nutrient density. So pate is back on the menu but you can’t eat it with bread!
Key components of the diet are as follows;
- Up to 9 cups a day of vegetables and fruit of which ideally 3 cups are green leafy vegetables and 3 cups are sulphur containing vegetables and the remaining are brightly coloured vegetables and fruit.
- Small quantities of good quality protein ideally grass fed or organic.
- Fermented foods in small quantities initially to assist in feeding beneficial gut bacteria.
- Seaweed to provide adequate amounts of the essential mineral iodine
- Organ meats such as liver or heart once or twice a week, these should ideally be organic but particularly important to have organic liver as many toxins can be stored in the liver.
- Good quality fats such as olive oil and grass fed butter.
For more information on the specifics of this diet her book is invaluable and she also has many resources on her website including meal plans.
In addition to the dietary changes, adequate sun exposure for Vitamin D as well as regular exercise are critical. Typically exercise is often difficult for MS patients however she recommends working with a suitably qualified exercise therapist to ensure that activity is appropriate and builds up gradually. The advantage is that regular exercise increases the number of mitochondria which assist in building energy, so this is helpful with the fatigue associated with MS and other auto-immune conditions.
Christine Pope is a Naturopath based at Elemental Health at St Ives and can be contacted for appointments on 8084 0081. Christine works with clients to optimise the diet and support them with supplements and herbal medicine.
Christmas celebrations can be challenging when you are trying to lose weight. It’s easy to forget how much you have eaten when you drink too much. So how do you get through the silly season without gaining another 2 kilos?
The challenges at this time of year are often considerable, partly due to the type of events and partly due to the change in routine.
Planning is key to surviving the festivities with your waist line intact. Figure out what sort of food or drink is on offer and plan accordingly. In fact if you are going to cocktail parties try and avoid arriving really hungry. It just makes the deep fried spring rolls and appetisers look more tempting. Plan a snack with some protein a couple of hours before the function. It could be a small tub of yoghurt, humuus with some rice crackers or veggie sticks or a large handful of nuts. This means you can wait until they bring out snacks which are a little less calorie laden and you won’t eat as many of them.
Giving up drinking during the holidays can be tough, so try alternating a large sparkling water with your glass of bubbles or red wine instead. A couple of glasses of wine is probably not going to blow the calorie count in a week unless you are having two glasses a night! That works out at 2 bottles of wine which probably isn’t going to add a nice number to your scales. However for the week where you seem to have every night out try balancing it in the morning with a protein shake with some berries. Having a lower calorie but satisfying breakfast will help even out your consumption. Good options for protein shakes include Iso Why or Metagenics French Vanilla Shake as well as Vital Greens Protein for those who can’t tolerate dairy!
Changes to your routine, which often mean you work all day and then have functions in the evening, play havoc with your exercise routine. The worst thing is you really miss out on the regular endorphin boost of exercise as well as the fat burning. If you can’t get to the gym at least think about fitting a half hour walk into your day. I really enjoy coming back from a function and taking the dog up to the oval for a few laps in the coolest part of the day. Well mostly I enjoy it, last week I got attacked by Christmas beetles and got a bit freaked out!!
If all else fails consider a lovely detox and weight loss plan in January 2015!