Bodyweight set points.
The body-weight set point is a concept in physiology and weight management that refers to the weight range at which an individual's body is inclined to maintain over the long term, given the person's genetics, metabolism, lifestyle, and other factors. It is believed that the body has a natural tendency to defend this weight range and resist significant and sustained changes in either direction.
You may not have noticed it, but if you think back, you can probably identify your own set points. Here are mine: 250, 220, 200, and 190 lbs.
The idea behind the body-weight set point is that when a person's weight moves away from this range, certain physiological mechanisms come into play to try to restore the weight back to the set point. For instance, if someone loses weight below their set point, their metabolism might slow down, hunger hormones may increase, and energy expenditure may decrease—all of which work to encourage weight gain and return the body to its established set point.
Conversely, if someone gains weight above their set point, the body may increase metabolic rate, reduce appetite, and increase energy expenditure to try to bring the weight back down to the set point range.
The body-weight set point is not a rigid, fixed number but rather a range of weights that the body seems to naturally gravitate toward. For people trying to manage their weight, understanding the body-weight set point can be helpful in recognizing that weight loss or weight gain can be challenging, as the body tends to resist drastic changes.
Calories.
But Dr. Merritt, you always say weight loss comes down to “calories in vs. calories out.” Can’t I just keep lowering calories for additional weight loss?
Yes, you can, but here’s why it’s not optimum.
When you consume fewer calories than your body needs to maintain its current weight and energy expenditure, the body will respond and adapt in various ways to the decreased calorie intake. This response is part of the body's survival mechanism to help maintain essential functions and energy balance. Here are some common responses to decreased calorie intake:
1. Reduced metabolic rate: The body may decrease its metabolic rate in response to decreased calorie intake. This means it burns fewer calories at rest and during daily activities, conserving energy to maintain vital functions.
2. Loss of fat and lean tissue: With a calorie deficit, the body will start to use its stored energy reserves, primarily in the form of fat, to meet its energy needs. This can lead to weight loss. However, it's essential to note that a significant calorie deficit may also result in the breakdown of lean tissue (muscles), which can be detrimental to overall health.
3. Hormonal changes: Caloric restriction can affect hormone levels in the body. For example, the body may produce more cortisol (the stress hormone), which can impact metabolism and potentially lead to muscle loss and fat storage.
4. Increased hunger and cravings: The body may increase hunger signals and cravings for high-calorie foods when it detects a significant calorie deficit. This is a survival mechanism to encourage increased food intake and restore energy balance.
5. Reduced energy levels: Decreased calorie intake can lead to reduced energy levels and feelings of fatigue, as the body has fewer calories available to support daily activities.
6. Changes in activity levels: Some individuals may experience a decrease in their activity levels when consuming fewer calories. This decrease in physical activity can further contribute to a reduced calorie expenditure.
It's important to note that while short-term calorie deficits may be used for weight loss purposes, long-term and severe calorie restriction can have negative effects on overall health. Prolonged calorie deficits may lead to nutrient deficiencies, decreased muscle mass, hormonal imbalances, and other health issues.
Using exercise to push through body-weight set points.
While there is ongoing research on the topic, exercise is believed to play a role in helping to reset body-weight set points by:
1. Increased metabolism: Exercise can help boost your resting metabolic rate, which is the number of calories your body burns at rest. A higher metabolic rate can contribute to better weight management.
2. Muscle mass preservation: Exercise, especially resistance training, can help preserve and build muscle mass. Muscle tissue burns more calories than fat tissue, even at rest, which can aid in weight management.
3. Appetite regulation: Some studies suggest that exercise can help regulate appetite hormones, leading to better control over food intake and potentially influencing body-weight set points.
4. Improved insulin sensitivity: Regular physical activity can enhance insulin sensitivity, allowing the body to better manage blood sugar levels and potentially impact fat storage.
It's important to note that while exercise can be beneficial for weight management and overall health, it is just one piece of the puzzle. If someone is trying to reset their body-weight set point, a comprehensive approach that includes a balanced diet, regular exercise, adequate sleep, stress management and, gradual and sustainable changes to lifestyle habits are typically recommended for long-term success.
If you would like more information, feel free to call (304-840-2820) or stop by the office. No appointments are necessary, and consultations are free. You can also email me at DocLeviChiropractic@yahoo.com.
Yours in health,
Dr. Levi G. Merritt D.C., CPT, CHC
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