Body Fat Setpoints

[hsquared]

I think I figured out my setpoint. So, my question is, can you create a new set point or is there a way it gets easier to stay lower than your set point? It seems like people on this board do it all the time and probably maintain a lower body fat than their body would prefer. I hope this question makes sense!

[PnW]

I think I figured out my setpoint. So, my question is, can you create a new set point or is there a way it gets easier to stay lower than your set point? It seems like people on this board do it all the time and probably maintain a lower body fat than their body would prefer. I hope this question makes sense!

Lyle McD talks a little about this in his Flexible Dieting book... iirc (and someone correct me if I'm wrong :oops:) I think you can lower your set point after a looong time of maintaining lower body fat, but your body will fight you tooth and nail (in terms of hunger/increased appetite etc) for a while before it changes...but it can be done!

[Noel Clark]

Lyle McD talks a little about this in his Flexible Dieting book... iirc (and someone correct me if I'm wrong :oops:) I think you can lower your set point after a looong time of maintaining lower body fat, but your body will fight you tooth and nail (in terms of hunger/increased appetite etc) for a while before it changes...but it can be done!

Actually this is what lyle says about Set Point:

Even more unfortunately, this isn’t the end of the story and determining exactly what sets the setpoint or whether or not it can change in the long-term is an area of continuing debate. Most of what I’ve seen suggests that, if setpoint can change, it only goes up. I’ve seen nothing to suggest that it ever comes back down, even over years of maintaining a lowered body weight.

[PnW]

Oh snap! Thanks for that!

So.. the setpoint is genetically determined and can only go up but its our "settling" point that can go down below our predetermined setpoints?

I's confuzzled :scratch:

[Noel Clark]

I found this part interesting too

And, I’d note again, it’s becoming abundantly clear that, regardless of set points or settling points or whatever you want to call it, the prevailing environment and individual behaviors can overcome either.

[hsquared]

I found this part interesting too

And, I’d note again, it’s becoming abundantly clear that, regardless of set points or settling points or whatever you want to call it, the prevailing environment and individual behaviors can overcome either.

That is good to know. I think that is why I can gain weight so easily in a short amount of time. I notice that my diets are always cyclical. I lose weight, gain, lose, gain, etc.. I gain it VERY fast but then I stop. So, that being said, I need to keep that in mind and just keep eating in a very structured manner. Of course, that is something anyone would have to do to maintain leanness I guess.

[Noel Clark]

That is good to know. I think that is why I can gain weight so easily in a short amount of time. I notice that my diets are always cyclical. I lose weight, gain, lose, gain, etc.. I gain it VERY fast but then I stop. So, that being said, I need to keep that in mind and just keep eating in a very structured manner. Of course, that is something anyone would have to do to maintain leanness I guess.

Yes, he actually speaks on that as well...it is easier for our bodies to 'defend against weight/fat loss much moreso than against weight/fat gain'

[mermaidontop]

That is all so depressing. So my question to me..at what age am I going to feel it's ok to let it go and be comfortable at my set point. i guess when my skin sags so much I'll only wear long sleeves and pants.

[Noel Clark]

That is all so depressing. So my question to me..at what age am I going to feel it's ok to let it go and be comfortable at my set point. i guess when my skin sags so much I'll only wear long sleeves and pants.

Why?

Did you read my earlier post:

And, I’d note again, it’s becoming abundantly clear that, regardless of set points or settling points or whatever you want to call it, the prevailing environment and individual behaviors can overcome either.

[sarahlou]

This is very interesting and the timing is perfect. I am dieting for a Nov 1st comp and when I dieted down in the spring I hit what I guess you would call a set point - I was stuck there in diet hell for 2-mos. Decreasing the macros didn't work, increasing the cardio - agh!! didn't work (and made me very sad/brain dead/tired). Finally my weight just started to drop. Now fast forward to today - I am having the same problem - have been at the same weight (same number as last time, too) for about a month. My new coach doesn't do the cardio thing so we are dropping my macros - I am waiting on pins and needles to see if this works or not as it didn't seem to last time around. I don't know if this is what you are talking about but if it is, it sure is frustrating.

[Erik]

This is very interesting and the timing is perfect. I am dieting for a Nov 1st comp and when I dieted down in the spring I hit what I guess you would call a set point - I was stuck there in diet hell for 2-mos. Decreasing the macros didn't work, increasing the cardio - agh!! didn't work (and made me very sad/brain dead/tired). Finally my weight just started to drop. Now fast forward to today - I am having the same problem - have been at the same weight (same number as last time, too) for about a month. My new coach doesn't do the cardio thing so we are dropping my macros - I am waiting on pins and needles to see if this works or not as it didn't seem to last time around. I don't know if this is what you are talking about but if it is, it sure is frustrating.

Do you do refeeds?

[sarahlou]

I have a "high" carb day once a week. During the week my macros are currently 125P 100C 25F. On the "high" carb day they go up to 125P 200C 25F.