Does Your Body Weight Have a Set Point?
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- Опубліковано 13 жов 2024
- Is there a weight at which your body is content to stay despite your best efforts to lose more?
In this video, I talk about the bodyweight set point theory and the evidence to support its existence, as well as some strategies that might help you coax your body down to a lower weight.
23 and Me DNA Test Kit: www.23andme.com/ (You can order the Health + Ancestry Kit, which will give you a lot of personalized health risk information but will not reveal the presence of the FTO (obesity) gene. For that, you can take the raw data that you receive from 23 and Me and enter it into Dr. Rhonda Patric's Genome Analysis Tool: www.foundmyfit...)
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
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If you can change your habits, you can change your set point. My anecdote: I was 145lbs. at 5’4” throughout my young adult life, but looking at my eating habits, I snacked often and routinely ate half a pint of ice cream before bed. I would do my best to diet, but I either couldn’t stick to a program or would continue with “healthy” versions of my habits (snacking on baked chips or opting for frozen yogurt). Never could push myself below 145 for very long and I’d always bounce back up.
Then I observed the eating habits of one of my “naturally thin” friends and noticed she never snacked and rarely ate dessert. I started practicing the habit of 3 square meals a day and over the course of a few months, my weight dropped to 130lbs. I’m no longer in the habit of snacking or eating desserts on the regular and this is now where my weight settles. Sometimes it’s a pound higher, sometimes a couple pounds lower, but always in the realm of 130lbs. Adopt new habits and see what happens over the course of 3-6 months.
Love this
I know this post is 2 yr old, but I could have written this post, same height and weight, and have been eating plant based, yet stuck. It’s devastating.
@@janiceg7661 Have you tried IF?
I am 77 years old, 5' 8" tall, and weighed 160 when I decided to lose weight. No diet worked for any length of time and always stalled at 155. Then I heard of Keto, and cutting out the sugar, grains (which I love) and starchy vegetables were the answer. It took me 5 months to get to 145. Now the goal is to stay at the level. You videos were a big help and still are. Thank you!
I've always felt this way. Whether I was gaining or losing weight at around 195 lb my body would stick so to speak. It was as if it wanted to stay there and I would have to have some kind of breakthrough to get larger or smaller. Thank you so much for sharing the information.💪😘
I did the DNA Comprehensive report. I found out that I am at higher risk of obesity and diabetes (which I already knew lol). It picked up on my Vitamin C intolerance. Also said I would be more suitable for a high protein diet (25% it says). And it also said that I have slight impaired glucose
tolerance with a late dinner time and slight increased risk for type-2 diabetes. My IF schedule is 7am-3pm so this fits perfectly. I also lowered my A1C from 6.8 to 5.4 from a keto diet. Very interesting info, thank you!!
My body set weight is 160. I’ve lost weight every year for 4 years straight in which I would get down to 140, but no matter what. I end right back at 160. I’m 5’2 so I really don’t favor 160.
I'm hanging in there at 195lbs, and I'm 6' talk, medium/large frame, nearly 72 years old. I do have some love handles but nothing serious and probably an inch of belly fat. But I'm ok with where I'm at. I love your videos though because they keep me inspired and on the right track. 👍
Hi Becky, I just found your channel! I love it. The information is great, but the presenter is even better! You have a sweet, calm way about you that makes it easy to follow and listen to. Blessings to you....and much success! Great hubby too😉
I’ve often wondered about this topic. My “ set weight “ appears to be 135-140. Thanks for all your helpful videos.👍🏻
I think we DO have set points for body weight. Years ago, I had gastroenteritis (vomiting, diarrhea) and lost 7 pounds in a few days. After I recovered and could eat again, I was STARVINGLY ravenous until I gained all the weight back, and then my hunger went back to totally normal.
I find when I get below my set point, the weight comes back very quickly but not as much from that "set point" weight
Not gonna get the 23 and me DNA kit. Research as to why you shouldn't either.
When you look at the distribution of all the weights, heights, ages, etc, and then do the BMR math to estimate what each of those person's TDEE is, you will find that except in the extreme cases (BMI > 45), they are all eating roughly the same number of calories per day according to their size (number of cells, not weight). For example, a person who is 100 lbs overweight and weighs 250 lbs and is sedentary will have a TDEE of 2300 cal/day. That same person at 150 lbs and moderately active will have a TDEE of 2200 cal/day. Only 100 cal/day difference, but the difference between sedentary and moderately active is 400 cal/day of activity. Thus, this person is eating 100 cal/day more food than they need and lacking 400 cal/day of activity/exercise. 20% of their issue is food, 80% is lack of activity. If this person was sedentary and 150 lbs then they would have to limit themselves to 1800 cal/day to make up the full 500 cal/day difference.
Unfortunately, many dieters will try to lose the 100 lbs in that example and then maintain the 150 lbs by eating 1800 cal/day. They will most likely fail and eventually regain the weight back because their body is designed for and wants around 2200 calories a day, whether they burn the 400 cal/day in physical activity or not. They can eat 2200 calories a day and get 400 cal/day physical activity and be 150 lbs, or be sedentary and 250 lbs. It is very hard to willfully deny the body that 2200 calories forever.
My point here is that while it seems like there is a weight set point, what is really in play is that there is a set number of calories that we are designed to eat a day and this number is irregardless of our weight or level of activity. This design is probably due to evolution which is based on survival and sedentary bodies would obviously not be viable during that evolution and prior to modern civilation. We don't have DNA that can moderate our caloric intake to account for sedentary behavior.
The argument that our obesity is caused mostly by exccesive food intake is very convincing, even to me previously. All of those extra slices of pizza, 5 or 6 sodas a day, snacks, etc. Bad habits for sure, but when I dived deeper, those calories could not have been on top of our normal calories, most of those calories were in place of our normal calories. As I showed above, if we assume that we must be moderately active, the surplus in food was only 100 calories. And I also came across this in looking back to my early 20's when I was slim and active, I was eating more on average than in my 50's, but my activity had gone down to zero due to lifestyle changes (desk job, etc.). It is like when people say some person can eat anything and not gain weight. They may occasionaly eat excessively, but they eat much less the other times. We all over estimate what our actual average daily calorie intake is.
Back to the bad habits. Exercising on a treadmill for 30 minutes or eating a large bag of Fritos will both provide a relatively equal amount of dopamine. Obviously, especially when you are obese, opening a bag of Fritos is much easier than pressing the start button on the treadmill. It is just natural as your daily activity levels go down and your weight goes up to find your joy in a bag of Fritos than on a treadmill. You may think "so I am over eating, since the Fritos are adding 500 calories to my diet!" And I would reply "No, you probably ruined your supper eating a whole bag of Fritos, thus offesttng the 500 calories. Eating the bag of Fritos isn't the cause of the weight gain, it is a symptom. It means that you are not physically active and going to food for dopamine. It is the lack of physical activity that is causing the weight gain.
Of course at the extremes there are true food addictions in play, but they look very different. In those cases the people eat more and more and more, till their heart stops.
In any event, just food for thought. Our bodies are designed for a certain number of calories per day based on our size (number of cells, not weight) and that design assumes moderately active bodies. The majority of obesity is not caused by people eating far over their "natural" calorie intake, but by a lack of meeting their phsyical activity requirements. Most of what they think are signs of overeating are actually bad food habits related to our desire for dopamine. Thus, our caloric surplus (the cause of weight gain) is mainly due to lack of physical activity with bad food habits contributing, which are also driven by the lack of natural dopamine we would have gotten from physical activity.
The level of activity (the 400 calories in the example) is not as much as you might think. If it were spread out through our 16 hours of awake time, it would be 25 cals/hour, a few minutes of running. It is also inline with recommendations like 300 min a week of exercise, or the 10k steps a day fad. And it includes both exercise and normal activity, like shopping or working around the house.
When you start a diet and go to the BMR tables to plan your deficit and then plan your eventual target calories for after losing the weight, you cannot pick the sedentary option (1.2 x BMR). Your body will simply not let you eat that few calories forever You must pick something like 1.5 x BMR and plan to workout regularly and/or add activity to your daily life. You still need to practice mindfull eating, but it won't be a battle of sheer will power to try to exist on 1800 calories forever. And turning down seconds or not eating a whole bag of chips is actually hardly even a task if you are fit and working out. You wern't doing those things for the calories, it was for the dopamine, which you will now have plenty of from working out.
So really a NON answer and an ad for 23 and Me. Thanks.
i think the real truth here is, when you get down to a certain level of weight, it takes more work and more effort in micro management of nutrients to keep losing.. Most people haven't got the time or inclination to take it that far or your life would be taken over by food management.. I really dont think the body has a set point, if you think of starving people in the war how skin and bone they got...
You make some very valid points. I concur
My body easily goes into a plateau. It takes alot of work to drop the weight and then it settles again. Every 3 to 5 kgs, it reaches a plateau.
Excellent presentation, thank you !
Bill P.
Thank you, Dr. Becky! As always, your videos are very helpful.
Wonderful video.. I appreciate your help and guidance... I am stuck right now and your short video gives me hope... Thank you Dr. Becky... Judy in Tennessee...
Great video I sent it to everyone. I especially needed it I'm still going up and down in the 170s hello just can't get over the hump down in the 160s.
Do not submit your DNA to anybody.
I've done it. I have nothing to hide. I am a federal employee, nothing they don't already know lol
JB, People just don't get it... Myopic.
ill try not having s*x with strangers ..
Yeah, but it's so easy to "steal" your DNA.
We are all tracked already through ancestry and 23 and me. If someone that’s connected to you even if they are far far cousins they’ll track you down.
Always a pleasure to watch your videos very informative 👍🍀🌸
Thank you. I watch your videos as I continue through my weight loss journey. You are always encouraging to me. Ive lost 40 lbs in 4 months and I have 60 more to go. I'm in my late 60s. I'm fasting for the first time in my life...3 days at a time .or 2 days. Then eat one day. Thank you for reminding me of the basics so I dont get discouraged on stalls.
Hank you Dr Gillaspy. For Winter would you regard steamed or stir fried vegetable a replacement for salad?
I have not heard you recommend a supplement before. I hope you will do a video on supplements-multivitamin, chlorophyll, beet root, or others you might recommend and/or not recommend.
My set point seems to be 170-ish. That makes me technically overweight. My ideal weight is 135-140. I’m 5’7” and 44 (in July 2022).
Am at a set point. Not going to give up though! You are always encouraging and helpful, thank you.
Love your videos! You have helped me so much! I am down 20 pounds so far!
I'm stuck at 155 down from 178. I'm hoping that's because I wasn't able to exercise for a while due to surgery...but I fear I'm just stuck here. At least 155 is better than 178.
Interesting that the FTO gene also has a link to breast cancer. I’ve had breast cancer and have been stuck at my weight with diet and exercise. I did lose doing to low carb and am trying to get back to that, but keeping the weight off has been difficult
I don’t think I can cut sugar out of my diet long term. Restriction always ends in binging, and therefore gaining even more weight.
She is so awesome watching her and so helpful with info on are health thanks
Thanks...I always learn something watching your videos.
I am another person who is living proof that you can change your "set point". It has been so for more than 5 years now.
How long did it take you to change the set point?
@@SaifMohamed-z5t I'm sorry I can't say. When I lost the weight I was very careful to make sure I watched what I ate. It was never an issue for me.
Thanks for all your advice I am working towards weight loss, and even though I have to lose 8 pounds only, it’s so hard 😢
Thank you Dr. Becky. Always love your sincerity.
omg, i was just thinking this yesterday i keep getting back to the same weight. just in time, thanks
Thank you for information
I would do the home DNA test if it could be anonymous.
I’m 5’9 and weigh 260 lbs at 2% body fat and also vegan
Thank you! You are beautiful inside and out!!
Great video. Thank you very much.
I shed 47 lbs in 3 months and in the next 9 months, haven't lost an ounce.
Let's just say that me and my bod have a truce.
So the calorie-reduction over time lowered their metabolism or their body adapted to it. I guess that means they have to do more and more exercise which would be exhausting and wear the body down. So With intermittent fasting, you maintain calories, but you eat in a window and give body time to burn the stored fat and you level out your insulin or you improve insulin sensitivity. Yes, hormones are important. That is why stress and lack of sleep can be problematic with weight loss. Anyway, good information. quick question: i drink cofee in the a.m. Would you recommend Half & Half over Whole Milk (to add to it)? half and half has less sugar, but i think the whole milk may have fewer calories. which is more nutritious?
I use Heavy Whipping Creamer and follow the Keto diet. The creamer has 5g fat/1g carb in 1 tbsp. :)
nutrition-wise I would say that half and half and whole milk are similar. If your goal is very-low-sugar, then heavy cream would be the best choice
Excellent excellent Becky thanks
I JUST EAT ONLY UNPROCESSED PLANTS AND MY SET POINT IS BUDGING ... DOWN! THAT SIMPLE. food 101 for dummies!
I can’t get past 130 and it’s so frustrating !
Great video!
Thank you. I love your calm, clear manner. I am doing KETO and IF....and apparently need some tweaking. I am 70 yrs old, 5 ft 6 , 157 lbs. How do I join your coaching program?
Hi Laurie, here is a link to join my coaching program: www.drbeckyfitness.com/coaching
What is metabolic ID? Are the quizzes I see a hoax or is there something to figuring out your ID number? Could you do a video on that?
I cannot get below 170-169. I track calories w a coach and do HIIT workout 3-4 times a week.....eating 1300 cal a day....my coach believes I am over eating....but I record everything! I’m stuck
But how does the body choose its set point? 30 years ago obesity rates were much lower.. humans are doing something to higher the average set point
Thanks Neil Fowler.
Everyone always says they are leaving a Link below ( 23 and me) , yet I never see a link ?
Joyce Elmer if you look just below the screen where the thumbs up and down are, at the top right is a tiny down pointing arrow (triangle). If you tap on that the links will show up 😄👍 I only found this out the other day and was in the same rut that you are not finding the links😄
Set point? I only wish I had set pints as low as most of these comments. In my 20s my set. Seem to be about 220. As I couldn’t get any lower than that no matter how much I dieted or exercised. In my 30s I couldn’t get below 230. As you see I keep gaining weight when I stop dieting. In my 40s it was 240 and now I’m in my 50s and I cannot get below 250. I’m so frustrated I stop dieting or year ago and I’m way above 250 now. It seems my body wants to be extremely obese which makes me extremely depressed. As I’ve aged it’s become harder and harder to do this high intensity exercise you talk about. There is no way I can even do anything like that. I’m lucky that I can walk. And yes I’ve talk to my doctor etc. etc. etc.
thanks
👍😊🐢
Screw 23 And Me!!!
graci graci. hormones
Thank you 🙏🏼