The first post in the series is, “Set-Points are for Weight Loss not Tennis“, where we introduced the topic of a metabolic “set-point” and how it relates to the weight-regulating mechanism in the brain that helps control weight.
In the coming articles, we will discuss 5 different topics which can have a positive influence on the body’s set-point to help lower weight and body fat, permanently. The following food-intake guidelines, and how they can actually help reprogram the set-point to a properly functioning level, will be discussed.
- Eat in Harmony with the “Weight-Regulating” Mechanism (contained in this post)
- Reduce Refined Carbs – Increase Complex Carbs
- Consume Fewer High-Caloric Fluids
- Drink Plenty of “Purified” Water
- Decrease Unhealthy “Bad” Fats – Increase Healthy “Good” Fats
As these guidelines are explained, be aware that besides balancing the body’s set-point, they will also increase the quality of diet, and improve health and energy.
1. Eat in Harmony With the Weight-Regulating Mechanism
Chronic “dieters” are the best example of people who are out of touch with their weight-regulating mechanism. They try not to eat when they are hungry, or when they do eat, they automatically consume more than their bodies require.
Chronic “eaters” are also out of touch with what their bodies require for food. Both types of eating habits are detrimental to health and weight.
Some people eat for emotional reasons (i.e. when nervous or depressed) even though they are truly not hungry. Often, it requires a conscious effort be made in order to balance the weight-regulating mechanism and hunger drive. Many get into the habit of denying or ignoring the hunger drive. To regain sensitivity, it’s important to schedule (as possible) times to eat regularly – at least three times (preferably 5 to 6 times – small amounts) a day.
To begin with, breakfast or lunch should be a complete meal. Enough food should be consumed to feel comfortably satiated. Eating a large breakfast, or lunch (of nourishing, well-chosen foods) will give more energy for the day, allow the body time to burn the calories, and will prevent getting “overly” hungry and eating too much food late in the day.
In the evening, try to avoid eating after 7:00 p.m., when the metabolism is at its slowest. Studies show “meal skippers” or “late night eaters” are more overweight, have higher cholesterol levels and more problems maintaining correct insulin balance than those who eat more “regularly scheduled” meals.
Eating in harmony with your body’s needs is a great place to start as you begin the process of balancing your set-point.
The 3rd installment in the series is: “Reduce the Carbs for Permanent Weight Loss”