The set point theory may change your perspective on weight loss.

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Here's a crazy idea: Instead of fighting to get to a number on the scale that seems really, really hard to reach or maintain, why not let your body decide for itself what it wants to weigh?

That might seem radical or even straight-up scary if you've long struggled with diets. But increasingly, experts are agreeing on the idea that every body has a sweet spot when it comes to weight. Often called a "set point" or "settling point," it's the weight range where your body is most comfortable and where it really, really wants to stay.

If you've struggled to lose the same 10 pounds over and over again, adopting a set-point mentality might help you find your body's real happy weight and break the diet cycle for good. And if you're living with obesity, it could give you insight into how to achieve a healthier weight successfully and sustainably.

Let's take a look at how the whole thing works, and what the whole set point theory might mean for you.

What Is the Set Point Theory?

Every body, it seems, has a sweet spot when it comes to weight.

"We know the body regulates its weight within a certain range through a complex set of hormonal and metabolic interactions that drive our behaviors," obesity medicine specialist Sylvia Gonsahn-Bollie, MD, tells LIVESTRONG.com.

In other words? Your body is used to receiving a certain amount of energy in the form of calories. Eat a little more than usual once in a while, and it'll compensate by temporarily ramping up your metabolism. Eat less, and it'll make up the difference by burning fewer calories in case you need them later, according to the Centre for Clinical Interventions.

Some studies suggest that our set points are tight feedback loops that work to keep the body within a 10- or 15-pound range, per a July 2018 review in F1000Research. But the idea of a so-called set point isn't, well, set in stone. That same review also noted other studies that found that the body can adapt to changes in our environment and settle at a new, often higher weight range.

And a growing number of experts believe that's the driving force behind why the vast majority of people tend to regain lost weight over time, according to an August 2017 scientific statement in Endocrine Reviews. Other findings back this up.

"From studies like 'The Biggest Loser' study, we know that the body tries hard to maintain its weight at its previous highest points," Dr. Bollie explains. "Contestants had weight regain after the show because their body had made metabolic and hormonal adaptations to [that higher weight]."

Where Your Set Point Comes From

Everyone's body is different and everyone's set point is different too. The weight where your system is most comfortable seems to be determined by a combination of genetics, inherited traits that don't involve DNA and your environment, a 2010 F1000 Medicine Reports review concluded.

The effect of your surroundings is particularly important, since it's the one way your set point can creep up over time or be brought down to a lower range, if you're at a higher weight than what's considered healthy. Being in an environment that consistently encourages you to eat more (like working at an office where doughnuts are always in the break room) or dealing with chronic stress can both make it easy for the pounds to pile and stay on, per the Obesity Action Coalition.

The good news is that the opposite is also true. While you can't control your DNA, making slow, sustainable changes to your environment and forming healthier habits can lead to lasting weight loss, Dr. Bollie says. "A person's set point can be changed higher or lower," she notes.

The key is figuring out which camp you fall into: Do you really need to lose weight, or are you actually already in the range where your body really wants to be?

Accepting Your Weight Range

Not everyone's body matches up with what they think it should look like.

"The standard for beauty is thinner and lighter than what science tells us is best for most women's health," says Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss. "The small, almost uniform sample of women's bodies we see on movies, television, social media and advertising is not an accurate representation of reality, or what is healthy according to medical research."

Put more bluntly? "If you find yourself gaining and losing the same 10 to 20 pounds over and over, you're probably aiming for a weight that's below your body's set point," says Sandra Aamodt, PhD, author of Why Diets Make Us Fat.

Instead of taking your weight cues from cultural norms, start by looking at what experts count as healthy.

"Your healthy weight is the weight range at which you are free of obesity-related diseases and have a nonobesity range of body fat percentage and/or waist circumference," Dr. Bollie says.

That's less than 32 percent body fat and a waist circumference under 35 inches for women, or less than 25 percent body fat and a waist circumference under 40 inches for men.

Once you've confirmed that your weight is in a good place health-wise, it's time to stop paying so much attention to it. Easier said than done, of course. But taking the focus off the number on the scale often becomes easier when you allow yourself to have a healthier relationship with food. Think: Eating that's joyful, relaxed and not stressful, Fear says.

That might mean thinking less about what you should or shouldn't eat and simply paying attention to your appetite. After Aamodt watched her weight bounce up and down for years, she decided to stop yo-yo dieting and just eat in accordance with her hunger.

"What I found was my many years of dieting had really interfered with my ability to feel or respond to hunger," she explains. But once the pressure was off, she found it easier to eat in accordance with what her body actually needed.

Weight loss wasn't necessarily Aamodt's goal, but she ended up losing 10 pounds. In other words? By trusting that her body would make the right food choices (easier said than done, she admits), she ended up achieving a lower weight without much effort.

Aamodt is quick to point out that not everyone who tries her approach will lose weight. But whether the scale trends down or not isn't really the point. It's the fact that adjusting your approach to eating will change what your weight means to you. Even if you don't feel lighter physically, you'll notice the difference emotionally.

If straight-up giving yourself permission to eat what you feel like is too overwhelming, a trial period is a good way to begin. "You don't have to say you're going to stop paying attention to what you're eating for the rest of your life. But what would it be like if you stopped paying attention for three or six months?" Aamodt asks. "Just see how it goes."

Finding your happy weight gets a little more complicated if you and your doctor determine that the number on the scale is putting you at risk for health problems or causing problems already. Being very overweight or obese likely means your body has gradually settled into a new, higher set point, Dr. Bollie says.

That can make losing a significant amount of weight challenging. Trying to quickly lose more than 10 percent of your body weight sends out a warning signal to your body that you could be starving and it starts to fight back, according to obesity experts at Beth Israel Deaconess Medical Center of Boston. That can make it almost impossible to reach your goal weight let alone stay there.

Taking slow, steady steps can help your body adjust to getting fewer calories so it doesn't feel threatened and ultimately make it easier to settle at a lower, healthier weight range.

"In order to decrease your set point range, weight loss must be slow think 1 to 2 pounds a week. And it has to be consistent, over the course of at least six months," Dr. Bollie says.

That means steering clear of quick-fix diets that promise dramatic results ASAP. Instead? Think gradual, sustainable changes you can keep up for the long haul. Learn to eat according to your body cues instead of external factors like the time of day or certain rules, acquire skills to manage your feelings without relying on foods and enjoy a wide variety of foods, Fear recommends.

Commit to physical activity that you love enough to do on a regular basis too. Among participants of the National Weight Control Registry (NWCR), a database of U.S. adults who've lost significant amounts of weight and kept it off for at least a year, 90 percent say they exercise for an hour a day.

Last but not least? Keep tabs on your weight and take action if you notice the pounds starting to creep up. A full 75 percent of NWCR participants say they weigh themselves at least once a week. That can help nip weight gain in the bud before your body moves towards a higher settling point.

Read more:
How the Weight Set Point Theory Can Help You Find a Healthy Weight - LIVESTRONG.COM

The holiday season along with being the happiest time of the year is also the culprit for extra calories. According to a Huffington Post report, winters increase the appetite, due to increased melatonin. And, the holiday season is just another excuse to eat that extra piece of cake (or finish an entire one). But, with the new year, to keep the NYE resolutions on track, weve charted out a few exercises that are best to quickly shed those extra pounds you've gained over the past few days.

Swimming might not be the safest bet with the coronavirus, but if you are in a secure place and have access to a pool, start hitting those laps. A tiring activity, swimming is the most recommended exercise to burn the extra weight and stay toned. However, make sure to not go on a hog fest, post a swim.

Most accessible at the moment, a good, engaging yoga session can help shed the pounds at a thick and fast pace. Even if you engage in only 4-5 different asana followed by a set of breathing exercises, you should be on a good track for weight loss.

A no-brainer addition, running or jogging was probably recommended to you by your peers too. But, as common as it is, it is also the best way to burn calories. Try downloading an app that could motivate you while running to go the extra mile.

For those following a busy schedule heading in 2021, HIIT should be your opted exercise. Quick 10-15 minute routines, 2-3 times a day, help in keeping the body in shape. Since it is high-intensity, make sure to grab a snack or a smoothie post-workout before getting back to work.

Also known as free-weight training, in these exercises you will be lifting your own body weight, rather than relying on dumbbells or kettlebells, making them twice as effective. Push-ups, free-weight squats, mountain climbers are a few examples.

A few other exercises on this list might be more effective than Pilates, but this one is easy and perfect for beginners. And, if you are planning on sticking to working out all through the year, it is also a simple routine. Biggest advantage? Along with weight loss, it also improves balance, strength, flexibility, endurance and overall fitness.

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6 best exercises that can help you reduce holiday weight quickly - GQ India

But this is also where it gets complicated. As it happens, there are a lot of reasons whyI hate being fat. Yes, some of it revolves around things other people think about me. Or might think about me.

When I meet new people in this fat body, I cant help but wonder if theyre judging me. People have a lot to say about this, like how its a personal problem and "silly" that Id even think about it. But I think its pretty damn natural and human. Virtually everyone has grown up desensitised to fat jokes and disparaging remarks about large bodies.

So, yes. Its only natural that I am painfully aware of the way other people view fat bodies. As if were lazy or stupid and somehow less valuable than others. I find it impossible to not consider such feelings and first impressions.

When people find out thatIm a single mother with no interest in romantic love right now, I know that many people will think that means Im too fat (or too gross, too lazy, too something) to get a date.

And when I speak up for myself on social media, Im well aware that somebody who knows about my weight issues will accuse me of being "a big fat b*tch". Plenty of people take issue with a fat woman who refuses to shrink down in size and stay quiet. Fat women who use their voices to speak up are often portrayed as bossy, pushy, and crass.

In real life, there have been plenty of people who stare at my shopping cart or make a big deal about sharing space with me in the supermarket as if I might somehow squash them. Or, like my body might be contagious.

Get used to it, strangers say. Either that or lose the weight.

***

My personal problems with being fat arent just limited to these social fears and awkward moments of strangers behaving badly. There are real-life issues that Ive wanted to open up about but the thing that always stops me is shame.

"Chub rub" is something lots of women deal with, but when you have severe lipedema, its a whole new beast. Lately, its my beast as my right inner thigh has erupted into a mass of painful blisters, nodules, and irritation. Two nights ago, I made the mistake of putting Band-Aids on the mess. Every time I stood up or walked around, the bandages felt like they were digging into the folds on my flesh. To make matters worse, they were the waterproof kind that securely adheres to your skin.

It took at least 30 minutes to remove the band-aids this morning, and then I had to admit that theyd only exacerbated the situation. So, now, Im sitting on my bed with my right leg propped up, slathered in antibiotic ointment. And do you know what?

Read the original here:
'At 180kgs, I decided to quit dieting. Quit trying to lose weight. Hopefully forever.' - Mamamia

Losing weight isn't just about what you don't put in your body. In fact, the foods that you eat may help your body burn calories. If your doctor says that losing weight may benefit your health, then you may want to find ways to speed up your metabolism.

One way to boost your metabolism is by making changes to your diet and consuming foods that are proven to positively affect metabolism. Though eating these foods alone won't make or break your weight loss journey, they may be able to help you shed pounds.

Here are six foods and drinks that can help boost your metabolism.

The metabolism-boosting properties of chili peppers are due to a compound called capsaicin, says Zhaoping Li, MD, PhD, a professor of medicine at the UCLA David Geffen School of Medicine and director of the Center for Human Nutrition. This compound is also what's responsible for giving chili peppers their spicy flavor.

A 2017 review reported that capsaicin activates the TRPV1 receptor, which is involved in metabolism and body weight, by being involved in energy homeostasis and energy expenditure.

As an added bonus, chili peppers may also suppress appetite, which is useful in weight loss. A small 2014 study found that consuming a dose of capsaicin with every meal resulted in greater satiety, or feelings of fullness.

How to add it to your diet: Li suggests adding chili to your vegetable and meat dishes to reap the benefits. If you don't like spicy food, you can opt for capsaicin supplements.

Coffee and caffeine are associated with weight loss and may assist in weight loss maintenance by increasing metabolic rate and decreasing appetite. Li says caffeine increases dopamine and noradrenaline, two neurotransmitters that may increase metabolism

"A moderate consumption of coffee may have some beneficial effects on weight loss and calorie intake," says Roberta Anding, RD, registered dietitian at Baylor College of Medicine.

For example, a 2020 study found that drinking four cups of coffee a day was associated with a modest loss of fat mass.

How to add it to your diet: Li says drinking black coffee is the best way to get metabolic benefits.

If you don't like coffee, Li says that a great alternative is tea, since it still has the caffeine content, although less caffeine than coffee. A 2016 study found that people who maintain weight loss reported consuming significantly more caffeinated beverages. Additionally, a small 2012 study found that green tea specifically was able to boost resting metabolic rate in overweight and obese women.

Plus, different kinds of tea such as green tea contain compounds called catechins which are believed to boost metabolism, as well.

How to add it to your diet: Consume your tea without anything added to it for the best results.

Ginger has various properties involving weight management. Anding says ginger contains compounds called shogaols which have been shown to have anti-inflammatory and weight loss properties. Li adds that ginger intake has been reported to improve metabolic profiles through increased insulin receptors, elevated pancreatic beta cells' functions, and modifying the adipokines concentrations. Additionally, ginger can help you lose weight by stimulating digestion, decreasing inflammation, and suppressing appetite.

A small 2012 study showed that drinking hot water with two grams of ginger powder dissolved in it was associated with lower hunger and greater feelings of fullness.

How to add it to your diet: Make ginger tea or add ginger to meat or vegetable dishes, says Li. Additionally, Anding says you can take ginger supplements.

Anding says dietary protein promotes satiety, or a sense of fullness. Additionally, she says it takes more energy to metabolize protein, so there is an increase in metabolic rate when you consume high-protein foods.

This is known as the thermic effect of food (TEF), or diet-induced thermogenesis (DIT). A 2014 study noted that DIT produced by protein results in a 15% to 30% increase in metabolic rate.

How to add it to your diet: Incorporate high-protein foods like meats into your meals throughout the day.

Legumes which are a family of plants that includes chickpeas, soybeans, and lentils are great for boosting metabolism since they are very high in protein. In addition to the metabolism boost caused by the protein, Anding says legumes can also help to promote fullness, since they are high in fiber.

A small 2009 study found that obese men who ate a high-protein diet or a legume diet were more likely to lose weight than people on a control diet.

How to add it to your diet: Li recommends consuming legumes as your protein and starch source in your meal. Don't consume legumes with more starch if you're looking to lose weight. She suggests a meal of legumes cooked with spices along with lean meat.

While these foods and drinks may help boost your metabolism, it's important that you make further changes if you want to lose weight effectively.

"Body fat loss is a complex process and most of the compounds or foods associated with an increase in metabolic rate and increased protein and water intake need to be part of an overall calorically restricted meal plan," says Anding.

Read the original:
6 foods that boost your metabolism and may help you lose weight - Insider - INSIDER

My focus used to waver initially, but then I always made sure to look at my dream dress which I hang in front of the almirah. This helps me stay fixated to my goal as I always wanted to fit into the dress.

Whats the most difficult part of being overweight? Low energy levels. I was so overweight and tired, I couldn't play or pick my one year old daughter for a long time. Even when I had to stand, I experienced back pain.

What shape do you see yourself 10 years down the line? 10 years down the line, I want to be the fittest mom in the world and most importantly, an inspiration for those like me who face weight problems.

What are the lifestyle changes you made? Firstly, I made changes to my diet and then slowly and gradually, added workouts to my routine. Even today, I make sure I complete a minimum of 10,000 steps every day, without fail. The days I cannot workout or walk, I play with my child, walk around indoors or dance! Everything burns calories.

What was the lowest point for you? I always wanted to lose weight but I faced criticism and shaming. One of my relatives once told me that I would never be able to lose weight and develop lifestyle diseases early. That was the day I decided to prove them wrong.

Read more:
Weight loss: "I had chicken every day and lost weight in a year" - Times of India

Permanent hair dye has been linked to potential cancer risk, although mostly in women. AP

Research late last year found hair dye and straighteners may have a disruptive effect on women's hormones, Insider previously reported.

Specifically, those products were associated with small increases in breast cancer risk. Most at risk, according to the study, were Black women, who are much more likely than white women to alter their hair with chemical-laden formulas, sometimes including known carcinogens like formaldehyde and coal tar.

A 2020 study published in The BMJ found permanent hair dyes were linked to breast cancer, ovarian cancer, and basal carcinoma.

Temporary hair dyes were not associated with cancer risk, however, and permanent dyes didn't appear to increase the risk of other types of cancer.

A limitation to this study it that it mainly included white women, all of whom were healthcare professionals, so it's not clear if the results apply to other demographics.

There's also a lot we still don't know about how the amount or frequency of exposure makes a difference for the health risks of hair dyes, or even what types might be to blame.

The researchers concluded that more research is needed to understand who might be at risk, and how concerned we should be.

Continue reading here:
6 things we found were linked to cancer in 2020, from weight loss pills to sitting too much - Insider - INSIDER

You must do cycling for 20-30 kms on an average, to lose weight

Weight loss: Cycling, as we all know, is a recreational exercise. It is a form of cardio workout, which can help you with both weight loss and fat loss. You need to do it for a certain amount of time, at a certain amount of speed, on a regular basis, to reap weight loss benefits from cycling. We speak to celebrity fitness trainer Vinod Channa, about the basics one needs to follow when doing cycling, and how can one lose weight by doing it regularly.

According to Channa, one must cycle for at an hour or more, for fat loss. "Cycling is a cardio workout, in whichone usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time. So make sure thatyou do cycling for at least 30 minutes," he says.

Also read:Cycling Health Benefits: Weight Loss, Better Stamina, Toned Body And More

For outdoor cycling, try to begin on a flat surface. Once your body adapts to cycling on a flat surface, then you can take uphill routes, using higher gears on your bicycle. "If you are beginner, begin with cycling for no more than 20 or 30 minutes, and increase your speed gradually," says Channa.

This is especially important for people who do outdoor cycling. In your route, you may have to cycling on a bumpy rode with pot holes, etc. "It may put a strain on your back and may increase the risk of injury. In order to reduce this risk, you must do dynamic stretches before and after you go for cycling," Channa tells DoctorNDTV.

Extend your arms, back, ankles, legs, etc. You should also do some lower back and spine exercises.

On an average, one must do cycling for around 20 to 30 kms. But Channa suggests that instead of focusing on the distance, one must focus on the duration of cycling, which should be for one hour or more.

Do some stretching exercises before and after your cycling routinePhoto Credit: iStock

Also read:Pre And Post Workout Nutrition For Cardio Exercises, Simplified By A Nutritionist

For outdoor cycling, the speed will vary as per the traffic on the roads. So, one is likely to go faster and then slower, and then again faster, if s/he is cycling on busy city roads. Channa recommends that you can try cycling at a faster pace for one minute, and then at a slower pace for the next minute. This speed can be maintained throughout your journey.

Here another thing that you can do: "Make sure you check your heartbeat regularly throughout your ride. It should hit somewhere around 110 beats per minute, and then increase to 130 beats per minute (for example), then wait for 10 seconds, and then it should be maintained at 110 beats per minute. This is the way of training your heart during a cardio workout," says Channa.

If you find this too difficult to follow, you can simply follow the one minute fast pace and second minute slow pace rule mentioned above. Cycling in this way can also help in building your stamina.

Also read:Try This 2-Circuit Cardio Workout At Home To Shed Some Calories

Cycling, essentially is done by sitting on the cycle seat, pedalling with your legs. It can definitely help toning of your calf muscles and thighs. But, if you want to lose weight progressively, you need to do some weight training before going for cycling. It is important to do weight training before,because if you opt for doing it after cycling, a lot of your energy will already be invested.

"The weight training that you do before cycling will depend on your target. Spend somewhere around 15 to 30 minutes on it. If you do weight training before cycling, then you can also reduce the duration of cycling to 45 or 30 minutes," explains Channa.

(Vinod Channa is a celebrity fitness trainer based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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For How Long Should You Do Cycling For Weight Loss? Expert Reveals Important Do's And Don'ts Of Cycling - NDTV

Back in September, Kenya Moore opened up about a common side effect of self-isolation and she wasn't shy about it. Striking a pose in a curve-clinging coral dress, The Real Housewives of Atlanta cast member wrote on Instagram: "183 lbs!!! The Quarantine has added 25lbs to my 510 frame." She added: "I don't mind if you don't mind." (And, nope: We don't mind at all.)

Even so, Kenya is taking a new approach to her wellness routine. Sherecently announced that she's embarkedon a 12-week body "transformation," which includes a low-calorie diet. And in a detailed Instagram Story, the haircare mogulshared what dinner looks like for her now.

Showingoff hermeal, Kenya wrote: "Healthy dinner ... everything fits on a [appetizer] plate." She explained that the dish held four ounces of baked fish, collard greens, baked complex carbs, and a "pinch of macaroni and cheese" that she considered a treat. "That's my dessert," she shared.

Kenya's not the only RHOA cast member who's opened up about weight gain during the COVID-19 pandemic. Kandi Burruss has said that she put on 20 pounds over the past several months, while a weigh-in from April made Marlo Hampton write "f--- rona."

Want more The Real Housewives of Atlanta? New episodes air Sundays at 8/7c or catch up on this season through the Bravo app.

Bravos Style & Living is your window to the fabulous lifestyles of Bravolebrities. Be the first to know about all the best fashion and beauty looks, the breathtaking homes Bravo stars live in, everything theyre eating and drinking, and so much more. Sign up to become a Bravo Insider and get exclusive extras.

More here:
Kenya Moore Shares What She's Eating During Her "Weight Loss Transformation" - Bravo