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Can You Reset Your Metabolism?

 

barometer


There are many myths in the area of weight management but perhaps none as daunting as the “set-point”. According to this theory, each person has a set, pre-determined weight and body fat to which his or her body naturally gravitates. Essentially, this theory says that your metabolism adjusts itself to maintain a weight at which it is comfortable. Basically that would mean that no matter how much you try, you cannot override this set point and you will have great difficulty getting past a certain weight. Sounds discouraging, doesn’t it? But does this theory even really exist at all?

 

Several years ago, a well-known researcher and his colleagues published a study evaluating the set-point theory. He found that the metabolic rates of overweight women decreased while they were dieting, but increased again after weight loss, and to levels that were comparable to non-overweight women. When participants were evaluated after four years, the researcher found that having a lower metabolic rate did not predict greater weight regain. He concluded that a failure to maintain lifestyle changes was responsible for weight regain and not a change in metabolic rate, or a set-point.

In another study, this same researcher compared women who were successful or unsuccessful at weight maintenance. He found that, after one year, those who gained weight had lower levels of physical activity, less muscle strength and moved less in general. What was his conclusion? Basically, increase physical activity.

So, if people regain weight, is it due to a set-point or to the return of old behaviors such as less physical activity and/or a greater intake of calories? In the end, enough lifestyle changes in diet and physical activity must be continued in order to maintain a lower body weight. Most researchers, whether or not they actually believe in the set-point theory, agree that exercise just might the best way to “reset” your set-point. That makes it even more important to go out and get your 2,000 calories of physical activity this week – just in case. Weight management is not so hopeless after all!
 

 

 

by LindaGotthelf on 10/24/2011 | Share Story With a Friend

tags: Weight-Loss, motivation, exercise, mood

About the Author

Linda Gotthelf

Linda is the Director of Research and has a Ph.D in Psychology specializing in behavioral medicine. She is a founding member of HMR, starting as a health educator and working in several roles since 1984 and has been a co-author on many professional articles.

Comments (6) Post a comment
To ChrisRD: You have asked an important question but one that is quite complex. Without knowing the specific facts (person's age, how long overweight, how much lost so far and how much more to lose) it is difficult to give a more detailed answer but I have some general thoughts. First, the issue of calories is always present even if someone might not think so. For example, without specific calorie counting or metabolic studies, it is very easy to underestimate caloric intake and overestimate physical activity calories. One advantage of a very structured diet (eg VLCD) is that the calories are well-determined leaving less room for error. This might be something to try for a short time if it hasn't already been done. Second, given that most programs estimate calories (not measure) there is room for error as some individual differences do exist. Third, fat mass is less metabolically active than lean tissue so if someone has a high percent of body fat they could be burning fewer calories than a general estimate would indicate. As you know, this is an area of continued research so I am sure new information will be forthcoming over time. I hope some of these thoughts are helpful.
by LindaGotthelf on 11/21/2011
I'd be interested in your perspective on the impact of "set-point" for those that have lost a significant amount of weight and are unable to lose addtional weight.
by ChrisRD on 11/16/2011
Thanks for the article, Linda. I love this stuff! In addition, when I was studying for the ACE exam, other ways to increase metabolism included eating early and often (as I recall,it's the "thermic effect of eating"). plus, as you say, frequent physical activity along with strength training to build that muscle mass, which burns more calories at rest.
by NancyRNfit on 10/28/2011
To nancymadx: The name of the researcher is RL Weinsier. The two studies I referenced were published 2000 and 2002, both in the American Journal of Clinical Nutrition. I hope that helps!
by LindaGotthelf on 10/28/2011
I am interested in this topic could you share the name of the researcher and the study.
by nancymadx on 10/28/2011
Thank you, Linda, for explaining these studies in such a simple, easy to understand way! I've always wondered about metabolism because everyone always says it slows down as you get older. It's just good to know (and be reminded) that we still have control over our weight with a healthy diet and plenty of PA!
by sailGirl on 10/24/2011