Fabulously Fit

A simple Christian Fitness system: Spirit, soul and body

Keys to Changing Your Weight Set Point

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KeysKeys to Changing Your Weight Set Point

There are a few keys to changing your weight set point. Yes, you really can change your weight set point. In the last post, I shared with you what the Set Point is and how it stubbornly resists change (the weight at which your body wants to weigh.)  This fact can work for your good once it is repaired and humming optimally. Here are a few very critical things to remember:

 

Set Your Goal for 10 Pound Loss Increments

Scientific evidence supports losing no more than 10% of your body weight at a time. That seems to be the amount of weight you can lose before your body starts to fight back. Your body’s set point and all of it multitude of regulatory 6 month intervalshormones dictate the effectiveness of this 10% loss. Some can lose more than 10% at a time, but only a very precious few can maintain that loss. Research I did in 2008 indicated this 10 # loss should be stabilized over a 6 month time frame before beginning the next 10# loss to reset your set point again. Current research done by Jonathan Bailor and a team at Harvard Medical School reveals a wellness engineering program that can significantly reduce this waiting period. Home study course if available now:  Fabufit Course: Change Your Set Point.

The key focus will be learning how to optimize the internal controls that govern this very complex process of orchestrated hormones that act as messengers that run via nerves between your brain and stomach.

New Forever Lifestyle Habits Must be Taken to Autopilot

Health destroying habits may have overridden your body’s natural tendency to stay at its set point and lead to a higher, less healthy set point. Perhaps you’ve had a slow but gradual weight gain over the past few decades. This has tricked your body into thinking that your set point should really be higher. This has reset your normal set point. Each time you try to lose weight, your body fights to defend the higher weight. Weight loss may have become very difficult to impossible.

Resetting your set point requires new forever lifestyle habits that you will take to autopilot. They will become second nature to you. Consistency with small habits soon leads to routines. Routines become who you are. Autopilot kicks in. Willpower is needed less and less as you walk in an anointing of autopilot. This will be quite doable and fun following baby steps. The slimming dance begins.

Avoid any Crash Diet or Insane Amount of Exercise

Increasing your exercise to insane amounts will not work long-term. Crash dieting will not work. Your metabolism The Sane Pathwill create a compensatory reaction to both of these actions in order to maintain its fuel reserves. If pushed to extremes, your metabolism pushes back.   Traditional eating paths for inch loss dictate eating less and exercising more. This has led to a 94.5% failure rate. New information leads to new thinking and new proven results. In the upcoming Changing Your Set Point course, we will be eating more (of quality foods) and exercising less (using smarter strategies.)

 

Think about your metabolism like the tires on your car:

           The more miles you put on it, the less responsive it becomes.
 Quote from Jill Coleman , Director of Instructor Training for Metabolic Effect
 

SuccessReady for the Key to it All?

Stay 90% consistent 100% of the time

The Home Study Course is ready now.

Change Your Set Point (Part III) will give you 7 important steps to take in order to change your Set Point (the weight at which your body wants to weigh.)

 

Can You Change Your Set Point?

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lady weighingPMCan You Change Your Set Point

Part I

Yes, you can change your set point. As I have traveled my Crossfit/Fabufit Paleo Journey over the past several years (Since 2014), I have been very aware of my Set Point. This was a new way of doing many things for me. I had always been far more restrictive in the foods I ate. For sure, I wasn’t crazy about adding much coconut oil, knowing the fat grams. Hmm…little did I know about the benefits and the synergistic effect Paleo eating and Crossfit Training would have. I tested things rather slowly, seeing just how much of certain things, I could add and still keep losing inches.

Most thankfully, I’ve lowered my set point and kept it there.  Today, 2022, I still practice Crossfit Training two days a week and still eat basically 80% Paleo. Why change something that has worked and is a really fun way to eat. (I can’t say Crossfit is so much fun, but I know how to listen to my body and do what I can without injury. It is so very rewarding to complete each workout.)

WHAT IS A SET POINT?

Even though I’ve taught my Fabufit classes about the “Set Point” for years, as I realized the need for this information in a post and began to compose my thoughts, I had to stop and think.  Just where did I originally learn about this, and how would I clearly define what this is? I learned about it so long ago, that I actually have not yet found where I learned it. So I went to the internet to research and verify my information. To my surprise, I even found research showing that we have a Happiness Set Point. I’m still checking this out.cartoon

Prevention describes the weight  “Set Point ” as the weight at which your body likes to be and at which your body can stay with little effort. If you use a scale, (which I don’t anymore), it would be the number on the scale that your weight normally hovers around and doesn’t much like to budge from. If you use the tape measure, it would be the numbers on the tape measure where your body is quite happy to stay.

You may even think of a time in the past that you lost 10 or 20 pounds and then, ever so sadly, gained it all back in a few months. Your body’s natural tendency was to jump right back to it’s  “set point” so it could hang out there with ease…..unless we have created a new set point.

WHAT DETERMINES ONE’S SET POINT?

Your heredity and your environment (starting even at the moment of conception) determine your set point. As years pass by, excess food and lack of exercise will override the natural tendency of your body to stay at its set point. This leads to a higher and less healthy set point. As weight is gained slowly, over the years, your body becomes deceived into thinking that your set point should be higher. In fact, it resets your set point. If your weight dips below – or even above – this newly determined set point, your metabolism goes to work in an attempt to restore the set point weight.

CAN YOUR SET POINT BE CHANGED?Why is this so?

The very good news is that, YES, your “set point” can be changed. Set Points are hard to change, but not impossible.

37 For with God nothing shall be impossible.  Luke 1:37 KJV

Changing your set point requires patience and consistency. Just knowing it can be done, should bring you confidence and encouragement. And the even better news is that once it is lowered to a new Set Point, it wants to stay at this new lower number. Praise the Lord for this thought to think on.

 

HOW DO WE CHANGE THE SET POINT?

1Believe it Can be Changed

2Pray and Ask God for Direction, Help, and Patience to be Consistent

3Set a Watch over Your Mouth Refusing to Speak What You See but Do Not Want

Your tongue is the pen of a ready writer. Ps 45:3……..because you can have what you say.penforwriting

4Become Trained in a New Way of Eating until that Way of Life is on Autopilot (Fun, Easy and Just Like You)

Join us at Team Fabulous for Baby Step Training: Spirit, soul, and body. You will learn and develop habits of success and become trained in taking them to autopilot (where the miracle occurs).babystepsw text

5Adopt a Consistent Exercise Regimen and take it to Autopilot

Exercise and variety in exercise may be the single best way to boost your metabolism. Your program needs to include both Cardio and Strength Training. You will receive this training too with Team Fabulous.

6Give Yourself Time

It takes six months of consistency to reset your Set Point. Remember the Chinese Bamboo Tree, and let time be your friend.

7Live with Gratefulness and Joyful Expectation that Your Set Point is Changing

Sometimes it takes offering the sacrifice of Thanksgiving, but with the vision of the New You, it becomes exciting.

 

Our 4 Weeks to a Lifetime Course begins February 14th. In this Zoom class we will be learning principles that will change your set point. It’s not too late to join in.

4 Weeks to Lifetime Course

https://fabufit.gumroad.com/l/4Weeks2022

 

 

Know Your Hunger and Thirst Mechanisms

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waterpmHunger and Thirst Mechanisms

Know your hunger and thirst mechanisms. Hunger and thirst are so closely related in the brain that it is very easy to think we are hungry when really we are just thirsty.

Drinking pure water throughout the day will not only keep you from any dehydration, which causes the digestive system to work at a much lower capacity; it will keep you feeling satisfied.  When you develop a focus on remembering to drink your water, the focus on wanting to emotionally eat or be hungry begins to lessen.

Drinking 1/2 your body weight in ounces of pure water daily is ideal.

Pre-measure your water daily until the habit is developed.

Drink throughout the day and not at meals as this dilutes your digestive juices.

 

Fabulously Fit-2A Little More Help

My Ebook on this topic with its accompanying workbook is now on sale with a limited sale price of $12. It could save you inches, pounds, and days of depression. You can get your copy instantly at:


Yes! I need a little help

 

 

 

“We all (you) stand poised on the brink of greatness.” ~ anonymous

Valuable  Simple Strategies Again

I know I have sent these for you before, but they are so extremely valuable, I am sending them again.  John and I always use the strategies beginning in October as we have birthdays, cakes, Dinner Dance events, and Prayer Group Dinners beginning early. Not only do these strategies work scientifically, but they also work in the mental processes as you realize you have upheld your responsibility to erase. Worry and guilt about overeating or eating wrong can add inches around the middle in an amplified way. John and I and our Fabufit Team have used these tips successfully for several years.

Strategies Holidays Class 2 for 2017 two StrategiesTwo Simple Strategies

 

17 Ounces of Water

drinkmorewater

Drinking 17 ounces of pure water before or after a Holiday debit food that you know you love, but also know it has the potential of stealing fitness and health can be very valuable according to research done at Volhard Clinical Research Center in Berlin, Germany.

This research found that after subjects drank 17 ounces of water their metabolism rate increased by 30% within 10 minutes and didn’t peak until about 40 minutes later.

 

Hoe Downs

Strategies Holidays Class 2 for 2018.003Doing the 3 Minute Hoe Downs, developed by Teresa Tapp of TTapp.com before or after one of these foods has been proven to lower glucose levels and thus greatly lessen chances of the glucose from the food being turned to and stored at FAT.

Not a License to Eat Like Crazy

Please hear what I am saying. I do not mean to just go eat like crazy and then take these two actions. What I am saying is “Eat withboundaries intention and boundaries, but give yourself the freedom to enjoy those very favorite holiday foods with the decision made to implement the water and hoe downs.”

 

 

Fabulously Fit-2Become Prepared with A Little More Help

Don’t miss the sale on my Ebook and Workbook: How to Enjoy the Holidays without Wearing Them in the New Year. You can get your copy instantly at:


Yes! I need a little help

You’ll be able to quickly pull this little gem out each year for holidays and vacations.

Do You Struggle with the Worry of Weight? I did!

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Weight Loss or GainI Struggled with the Worry of Weight

I tell you this story from decades ago to let you see how I struggled with the worry of weight, aging, and lack of complete joy for so many years. No longer! This makes me feel grateful and happy. You can too.

Did it really begin when I was 20?  Yes, it did. For some crazy reason, I saw myself fearing that I was gaining weight, even though I wasn’t. At age 21, John and I were married. Either we bought a scale or someone gave us one as a wedding present.That darn scale. It only added fuel to the fire.

Can You Believe I Gave the Scale Power Over My Days?

Can you believe I gave that darn scale the power to determine the joy of my day? If it told me I had gained a pound, I was crushed. If it had lost a pound, the day was joyful.  What a way to live. That scale was stealing my joy, mandating a new diet each Monday, and chipping away at my self-image in the midst of some of the happiest days of my life as newly married to the one I loved. This could have been the beginning of a never-ending spiral.  It did get worse as a few years went on; but thankfully, oh so thankfully, the story turned.

God Directs Our StepsHis Mercy Endures Forever

It is evident to me that God directs our steps, sometimes even before we personally know Him. I didn’t come to know Him personally until 1970 when I was 28; but He knew my heart of searching and he
guided me to the right college, the right man, and even the right decisions as my life progressed.  He is such a good God. I can never thank Him enough for his mercy.

You may be thinking:  “well, how overweight did you become in those years?”  I must tell you that for some (me), you don’t have to accumulate more than 10 pounds or 10 inches in certain places to feel worried and defeated.   I seemed to lose and gain the same five pounds and inches back over and over.

Sickness

Added to this season of despair, our young family was sick very often.  I had so many questions: Is sickness part of God’s will for us on earth? Is finding joy and peace a possibility?  What would life be like when I turn 30…..40…..50?The Upward Spiral Began

The upward spiral began when I came to know Jesus as my personal Savior. Hope began to emerge inside of me. I learned that His Will is His Word.  Here I would find many answers. The journey took time as I spent hours each day going through my concordance and finding every scripture in the Old and New Testament that had to do with healing. I had three preachers I listened to each morning on the radio who taught about Faith.

Knowledge, understanding, and faith began to come.  I found without one shadow of a doubt that God’s will for me and my family was healing and health.  This was the beginning.

To make this story shorter and to save the rest for later, one of my questions was answers and I was eager to search for more.

If You Seek, You will Find

As I kept seeking, I kept finding. Other aspects of action were needed to join with my newly found faith. I read that faith without action is dead. Yes, it was; but it was coming alive.Seek and You will Find

Soon I put action with my growing interest and knowledge in nutrition; another of the facets of the framework I would eventually put together for my journey of fitness, health and happiness onward into each decade.

As the components of the framework began to come together, it didn’t take long at all for worry to have shorter stays and fitness and health to begin bursting in. Of course, this brought immense joy, which fueled my discipline and consistence.

Since those days in my 30’s, I have continued to study, implement and share. Each year I have learned more and each year I have become healthier even though I am now in my late 7th decade of life.  The framework I learned, (one component at at time), refined and walked out has taken me through my 40’s, 50’s, 60’s and now almost through my 70’s. Gratefulness fills my heart.

Sharing these components is what Fabufit is all about.

Searching

My goal with Fabufit is to find ones who also are searching for the truth on this path to living long and strong. God has given me the gift of teaching and encouragement, which I would love to share with you via posts, courses, free offers, and/or products. Sometimes it only takes one idea to turn your life path around.

A Starting Point

If this seems to be a path you want to be on too of living long and strong with fitness and health, jump on board with our upcoming course:  Engaging Your Energy.

Are you tired of the worry of weight? Do You know what brings you the greatest joy?  This is a motivator. Do you know what steals your joy?  ZLet’s find ways to overcome and stop that thief. The motivators and the thieves contribute to or steal from, your fitness and health path.  The introductory Engaging Your Energy class begins Monday, 7PM Central, April 26th.

Enroll here:

https://gum.co/teamfabulous2019

Not Sure Yet

 

 

 

 

 

 

Declarations from God’s Word to Stay Young and Healthy

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I can speak things into existenceDeclarations from God’s Word to Stay Young and Healthy

We can each make declarations from God’s great and wonderful promises found in His Word. They become ours through faith in this powerful Word, believing, and then acting as if His Word is true. Faith comes by hearing and hearing by the Word of God. Our thoughts are far more important than we ever realized. Did you know that “one human brain generates more electricity in one day than all the cell phones on the planet?” says Dr. Caroline Leaf, Neuroscientist.

 

Your Words were found

Thoughts Become Words

Thoughts become words that create life circumstances. Because of this John and I love to daily speak these particular words over our own health. I thank the Lord for His wonderful provision through His word. Because of my authority as a believer in the Lord Jesus Christ, I expect my body to listen up and obey.

Examples

The following are the promises we are focusing on right now. There are so many others that you can find to fit your particular situation. I encourage you to go on a treasure hunt and find, believe, and declare them.

I am fearfully, wonderfully made

Fearfully and Wonderfully Made

Ps 139:14,15 I am fearfully and wonderfully made, and that my soul (mind, will and emotions) knows very well.

I declare I am fearfully and wonderfully made,
nothing missing, nothing broken.

 

The eyes of them that see shall not be dim.Eyes and Ears

My ears hearken

Proverbs 20:12 KJVS [12] The hearing ear, and the seeing eye, the Lord hath made even both of them.

Is 32:3 the eyes of them that see shall not be dim and the ears of them that hear hearken.

I declare and thank the Lord that my eyes see perfectly: 20/20 near sighted and far-sighted. My ears hear perfectly: high pitch, low pitch, and all in between.

lady Heb1My Body

 

Heb 1:3 Who being the brightness of His glory, and the express image of his person, and upholding all things by the word of his power.

I speak to my body: muscles, bones, tendons, joints and cartridges, be strong and hold every organ in perfect position.

 

 

 

long life

Long Life

Gen 6:3 the number of my days shall be 120 years.

I declare and thank the Lord for a long, strong, healthy life for all the years of my life.

PS 103:1-5

1Bless the Lord, o my soul: and all that is within me. Bless His holy name. 2Bless the Lord, o my soul, and forget not one of His benefits.

3Who forgives all thine iniquities; who heals all my diseases, 4Who redeems thy life from destruction; who crowns thee with lovingkindness and tender mercies; 5 Who satisfies thy mouth with good things, so that thy youth is renewed like the eagles.

I declare my youth is renewed like the eagles.

 

memoryMemory

Prov 10:7 The memory of the just is blessed.

My memory is blessed: short term, long term, and all in between. I have perfect focus, perfect recall.

 

bonesBones

 

Ps 34:19,20 Many are the afflictions of the righteous but the Lord delivers him out of them all.

He keeps all of His bones, not one of them is broken.

We declare  He keeps all of our bones and not one of them is broken.  We also declare this for our family.

 

 

removes the burdenShoulders and Neck

Isaiah 27:10 He’s removed the burden from off my neck, and the yoke from off my shoulders; and the yoke has been destroyed because of the anointing. (oil)

I declare He has removed the burden from off my neck and the burden from off my shoulders.

 

path becomes brighter and brighter

My Path

 

Proverbs 4:18 But the path of the righteous is like the light of dawn, which shines brighter and brighter until full day.

My life path is shining brighter and brighter each day.

 

 

 

Wisdom comes from God's wordWisdom

Proverbs 7:4 Wisdom is my sister and understanding my best friend.

I have the mind of Christ and do hold the thoughts, intents, and purposes of His heart.

 

 

 

fresher than a baby's skinSkin

Job 33:25 AMP [then the man’s] flesh shall be restored; it becomes fresher and more tender than a child’s, he returns to the days of his youth.

I am redeemed from the curse of the law containing rashes, fungus, plague, etc. Jesus paid the price for me. Thank you Jesus. Deut 28:17 My skin is fresher than a baby’s skin. My youth is restored.

 

Energy

All my springs are in You

Ps 87:7 All my springs, my sources of energy and life and are in YOU.

I am full of energy every single day.  All of my springs, my sources of energy, and life are in You.

 

Jesus paid such a price for you and for me. I appreciate and want to walk in all of His great and precious promises.

 

my days are filled with strengthAll of My Days

Strength and Health All of the Days of My Life

Deut 33:35 As my days, so shall my strength be.

Psalm 92:10 But my horn (strength) You have exalted like a wild ox; I have been anointed with fresh oil.

I live strong, fit, and healthy all the days of my long life.

 

Nothing is impossibleImpossible?

 

“ …nothing imagined they can do will be impossible for them.” (AMP)

Matthew 19:26

But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible.

I love to think on the “I AM” (who God called Himself). God, who calls Himelf, I AM creates the possible to live all our days in strength.

 

 

 

 

 

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