Do you struggle to lose weight and maintain that weight loss for a long period of time? Many people find that their weight plateaus at a certain point. It can be difficult to move past these natural tendencies for most people. Experts point to the fact that everyone has a different weight set point that could be playing a role in this struggle.
Knowing what your body’s natural weight set point is and how it is determined can be essential to unlocking better health. Particularly in chiropractic care, losing weight can be beneficial for your treatments. It reduces the stress and pressure on your spine, resulting in more efficient and effective adjustments.
The real question is, how can you change your natural weight set point?
What is the Natural Weight Set Point?
The natural weight set point is the idea that your body will naturally fall into a predetermined weight range. This range is different for everybody, but it may explain why some people fail to shed a few pounds or struggle to gain weight. You may be able to manipulate your weight temporarily but struggle to maintain those gains.
Your natural weight set point is determined by a number of factors. Some of these you have control over, while others are inherent at birth. Body weight is thought to be determined by your genes, your environment, and your hormones.
Your natural weight set point can be altered by changing some of these factors. You may not be able to control your genetic makeup, but you can alter your environment through things like diet and exercise. The more you move and control your nutrition, the more change you might be able to see in your body’s weight set point.
Changing Your Environment
Making major changes to your environment can be extremely difficult for some individuals. Most of us become accustomed to a certain lifestyle and way of doing things. While this can be a good thing, too many people fall into bad habits that affect their weight set point and their overall goals.
Here are a couple of the major ways that you can start to exert more control over your natural tendencies in regards to your weight set point.
You are what you eat. How many times have you heard that phrase echoed throughout the years? It’s possible that we have forgotten just how true this statement tends to be. Nutrition plays a major role in how our bodies function, store nutrients and burn calories. We must be mindful of how we eat if we want to see a difference in our weight.
The right diet for your body type might be different from your friends and family members. Think hard about where your diet strays from healthy eating and make strides to correct it. Harvard Health recommends that you consider diets like the Mediterranean diet that include items like:
- Several servings of fruits and vegetables
- Whole-grain bread
- Healthy fats
- Lean protein
Not only do these types of diets improve your weight loss, but they are also great for your overall health. They can reduce your risk of chronic diseases such as heart disease, stroke, and diabetes.
It can be difficult to drastically change your diet. You may want to start by understanding hunger and acknowledging what your body truly needs. Starting the process of meal prep throughout the week might also give you an added incentive to stick with your diet. This allows you to conveniently have the foods you need available to you whenever you desire them.
Many chiropractors incorporate nutrition counseling into their practice. In one recent study, researchers found that eighty percent of chiropractors surveyed feel that this is an important aspect of their practice. Read more suggestions on how to balance food and fitness here.
The meals you eat play an important role in your weight set point, but exercise is equally significant. In order to lose weight, you must burn more calories than you consume. Your exercise and nutrition are intrinsically linked when it comes to changing your body’s natural weight set point.
Many people attempt to diet without creating a thorough exercise plan. This results in their body losing muscle mass in addition to fat. With an exercise plan, you can lose fat without sacrificing your muscular system. In fact, you will actually be building up your muscles and toning them instead.
It is recommended that you achieve two hours and thirty minutes of moderate-intensity exercise each week. A recent study showed that volunteers who exercised for thirty to sixty minutes a day were able to shed a significant number of pounds. Those who exercised more were able to lose more weight. That would indicate that regular exercise is crucial to changing your weight set point.
How can you work more exercise into your daily routine? This can be a challenging endeavor for many people. Try a few of these creative measures to start altering your weight set point.
- Wake up thirty minutes earlier to take a brisk walk.
- Exercise in ten-minute increments three times a day.
- Work out with a friend.
- Sign up for a fitness class at a local gym.
- Do jumping jacks during television commercial breaks.
- Park farther away when you go to the store.
- Take the stairs more often (stair workout)
The Verdict on Changing Weight Set Point
It is often recommended that you start out making these changes to your weight set point gradually. Sudden weight loss or gain can be problematic for permanently altering your body’s natural weight tendencies. You may find it more arduous to reach your goals by moving slowly, but you will ultimately be happier with the end result.
You can make major changes in your health and receive better chiropractic treatments when you understand how to make the most of your weight loss experience. When you’re ready to experience the transformative power of both weight loss and chiropractic care, make sure to visit a chiropractic expert—like the ones at Better Health Chiropractic in Juneau. This can make all the difference in your body’s natural weight set point.
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Dr. Brent Wells is an experienced chiropractor based out of Alaska. His Better Health Chiropractic and Physical Rehab has been providing multi-disciplinary services to clients since 1998. He is a member of the American Chiropractic Association and the American Academy of Spine Physicians. He continues to dedicate himself to learning more about his profession with regular continuing education.