June 18, 2022
Have you ever hit a plateau? Have you ever wondered why “dieting” never works for you? Or why do you gain back even more weight when you come off the diet?
This may have to do with something known as the “Set Point Theory”. This theory was originally developed in 1982 to explain why repeated dieting is unsuccessful in producing long-term changes in weight or shape. According to the “Set Point Theory”, every individual has a controlled thermostat-like system built into them that determines how much fat they carry. Body fat percentage and body weight are internal controls that are set differently in every individual; some have a low setting, others have a high setting. This is biologically and genetically determined just like our height and eye color. Right now, there is no possible way to change our set point.
The set point has an abundance of information about body fat stores where it’s job is to keep weight fairly constant. Research conveys that an individual's weight at their set point is optimal for proficient activity and a stable, happy state. If the set point is driven low, this will slow the individual down, leaving them feeling lethargic, decreasing the amount of calories expended and overall, making it impossible to lose weight!
Scientists researching this theory estimate that the average person has a set point range of about 10-20 pounds. This means that the body will be comfortable in this range and not want to resist the change. This explains why it is easy to lose 10-20 pounds and it is common to hit a plateau after this loss. This can be very frustrating for dieters as they continue to restrict food intake, but they can’t lose any more weight. This is our body’s set point fighting to retain it’s natural, determined weight.
This theory also explains uncontrollable binges during dieting. Our bodies are asking for more food because we are in a starved state and famished for food. Our metabolism slows down when we go under our body’s set point, but our metabolism can also increase if we go above it. The body fights against the weight gain by increasing metabolic rate, raising body temperature, and ultimately burning off the unwanted calories. Long-term caloric deprivation, or diets, slows down the body's metabolic rate, burns calories slowly, so that our body can maintain at its desired weight.
So does this mean I am doomed?
Absolutely not.
First, we must accept that our body has this set system, and that extreme restriction will only harm our metabolism in the future. Immerse yourself into an exercise routine, eat healthfully, and your body weight will eventually go to where it needs to be. Consistency is key. Sign up with one of our certified personal trainers today, so we can reach those goals, and make you feel your best.
June 18, 2022
When is the last time you took the time to sit down and really enjoy a meal?
In today's world, we are so busy with work, families, and everyday stresses that when we finally get the time to eat, we scarf it down. It’s like one of those moments when you’re eating a sandwich and wondering where the other half went (already in your belly!). Not only do we eat our meals extremely fast, but we have completely lost touch with the meaning of eating: to fuel and nourish our bodies.
Let’s face it, eating can be confusing. It is easy to be overwhelmed with various feelings of negativity, guilt and frustration around food due to the vast amount of dieting forms that encourage fear and restriction of foods. No matter what you eat, what diet you adhere to or the quantity you eat, you are reading this so I can remind you HOW to eat.
What is competent eating?
Competent eating is being positive,comfortable, and flexible with eating as well as eating enjoyable and nourishing food in satisfying amounts 1. This theory of eating takes no part in prescriptions, measurements, or restrictions. Let me introduce you to the evidence- and practice-based eating model constructed by Ellyn Satter, a registered dietitian and an internationally recognized figure on eating and feeding.
According to the Satter Eating Competence Model (eScatter), you are a competent eater if you follow these components:
1. Positive Attitudes: You are positive about eating and food. You emphasize providing rather than depriving and seeking food rather than avoiding food.
2. Food Acceptance skills: You are comfortable and flexible with food. You choose an ever-increasing variety of foods in satisfying amounts.
3. Internal Regulation Skills: You tune in on and trust your internal regulators. You eat when you are hungry until you feel satisfied and stop, knowing that there is another meal or snack coming soon.
4. Contextual Skills: You take feeding yourself seriously and plan ahead. You take time to eat regular, reliable meals and snacks and pay attention when eating
There are a lot of attitudes today that surround eating with being punishing, negative, or guilt-filled. This mindful practice of competent eating reminds us that there doesn’t have to be shame with eating. This might take time to master competent eating, but you can practice today by being a little more mindful, positive, and maybe forgiving during your next meal.
Here’s a few tips on how to be more mindful while eating:
1. Breathe. Take a few breaths before diving into your meal. Take a moment and reflect how you are feeling. Are you stressed? Are you hungry? Are you rushed?
2. Give gratitude. Acknowledge the labor that went into your meal-the farmers, animals, Mother Earth, the chefs and be thankful for the people who may be surrounding you at the table.
3. Sit down. Try not to eat on the go. Sitting down will help you be more appreciative of your food and more aware of your experience.
4. Turn off the TV or put down your phone. Distractions make us less aware of our eating.
5. Chew slower. Dive deep into your senses. Appreciate the smell, the different textures and flavors. This will also help your brain receive messages that you’re full, and prevent you from overeating.
And just a reminder that food is fuel, food is love, and you need it to do all the amazing things that you are destined to do.
By: Aubrey Rockoff
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