Change Your SetPoint (Part III)
In 2008 I wrote a series of articles on what I had learned at that point about how to change your setpoint. Much new research has now become available and proven today (2019). Many principles have not changed.
In this post, I will be sharing a bit of an overview of what has been shared in Parts I and II. As I have done in those posts, I will be adding in new proven research. This is a very very exciting topic, which may change your success point with your personal fitness and health.https://www.fabulouslyfit.com/?p=10245
Our SetPoint is the weight at which our body will try to
remain through thick and thin. If our network of body systems is
working together with the way it should, we will remain at our ideal weight.
If the underlying mechanisms get damaged, the SetPoint goes
Your SetPoint Can be Repaired and Changed
The SetPoint can be repaired and this is our goal. It won’t be done
overnight, but it can and will happen if you have a plan and start
taking consistent Baby Steps.
I will share three things that are somewhat obvious first. Then I will mention several things that current research has begun to reveal. These are things I am currently studying and will be teaching in the current course Changing Your SetPoint. This course can be studied as a home study course with all archives of the live classes and all confidential course documents.
The Fairly Obvious, Which You Probably Know
1. Detoxification – Get rid of as many free radicals, chemical
calories as named by some. Routines of pure water (and
enough of it), fresh fruits and fresh veggies and avoidance of
junk food must be established to the point that they are
automatic preferred choices. This is done by taking one routine
at a time, writing it out and practicing it for 21 days with
2. Exercise – Start moving. Exercise, among other beautiful
abilities create slimming hormones. Slimming hormones
increase the speed of metabolism. Experts used to believe that
the only way to improve cardio health was a minimum of 20
minutes of sustained exercise 3 to 5 times a week with a 10
minute warm-up and 10 minutes cool down. Research is now
showing that taking 2 to 3 short breaks during the day for a
quick walk will bring the same fat-burning and cardio benefits.
Wow! This comes from Marie H. Murphy, Ph.D., Exercise
Physiologist, at the University of Ulster at Jordanstown,
Northern Ireland. She believes that for weight loss the short
bouts might be even better. Even after you stop the brief walk,
your metabolism remains higher, so you will still be burning
Intense, extended exercise is not recommended as this puts stress on the system.
Supply of Nutrients
3. Supply of nutrients – Our main goal is to nourish and protect
the hormones. These hormones are precious since they
control our metabolic speed. We want the hormones to dance
in their natural rhythm. This can only happen if we are giving
our body all the nutrients it needs for function and repair.
By doing these three things: reducing our exposure to the most
damaging or fattening of the free radicals, doing strategic exercise
and increasing our supply of slimming nutrients, we can repair
and reset our SetPoint.
This principle of nourishing, protecting and balancing the hormones
is strongly emphasized in the latest research. In the course: Changing Your Set Point, we will learn very easy and strategic ways to do this.
Now, let’s delve back in and learn some more about this ever
so mysterious and yet fascinating SetPoint.
Let’s take it slow. It will take time to overcome addictive food,
to reprogram your taste buds to LOVE nutrient-dense fresh
healthy food and to learn to eat five to six times a day with
It will take time to develop your routine of pure water and
enough of it. This, however, will be your first routine to
Your Hormones will Dance Again
Once your damaged metabolism is repaired your slimming
hormones will begin dancing again. Your body will need time to
reset your SetPoint and actually lock in this new weight and
new routines to permanency. It is the best and most advisable to go in 10
pound increments of weight loss, and then allow for a stabilizing
time period. New research teaches us how to shorten the stabilizing
It takes 21 days of consecutive consistency to establish an
official habit. We will give it 28 days so we have just a few
grace days in case we slip. The good news is: Once one habit
is established, you will bravely and courageously begin 2, 3 or
even 4 more at the same time. Baby Steps yes, but momentum
creates momentum. Success is cumulative. Each success
builds for the next.
Remember that Health is a Circle, a fabulous circle, so interlinked it is
nothing short of amazing.
• Your brain continually works to keep your weight at its ideal Set
• Your ideal Set Point can become damaged and now be a not
so ideal Set Point because it is too high and your body is
fighting everything you do to change it.
• It can be changed
• The change involves repairing your natural slimming system by
taking baby steps and remembering health is a circle
• Vitamins and minerals act as catalysts for the millions of
metabolic reactions taking place daily.
The Circle Requires More than Dieting Alone
Remember that dieting alone will not change this ever so stubborn
set point. You must learn the steps – the baby step routines to create
the slimming hormone dance.
Here is where I can help. I know what to do. I’ve done it and have
spent the last many years creating a simple system to take you in
baby steps into the learning process of developing the routines for
fitness success. Just like learning to drive, dance or swim, once you
know the steps, the activity becomes automatic. Only when you
adopt new routines, new thinking and practice these until they are on
autopilot will you create lasting change.