Change Your “Fat Thermostat” to a Healthy Level

Have you ever watched someone who looks healthy and
slender eating a slice of chocolate cake and wondered how
they stay thin? Part of the story is that a set-point in
the brain keeps their body fat and weight level from
varying much… that is, unless they do something that causes
their brain to change the set-point.

That’s what happened when I quit smoking. I had been thin
all my life. Then I stopped smoking and gained about 25
pounds! By quitting I had inadvertently triggered a process
that changed the body-weight regulator in my brain.

My body started making fat out of everything I ate, whereas
it formerly eliminated excess calories. Stopping smoking is
only one of many major changes that can cause your brain’s
body-weight controls to be altered.

Let’s call the weight regulator in your brain a *set-
point,* and a good image for the set-point is the
temperature you set on the thermostat for the heating and
cooling system of your house. If it is set at 71 degrees,
then the temperature doesn’t vary by more than a degree or
two before the thermostat tells the furnace to heat up (or
the air conditioner to cool down).

Your brain’s set-point functions much the same way. It
maintains a steady body-weight and body-fat level through a
complex interaction of hormones and metabolic processes.

The chemistry of how this works is beyond the scope of this
article. Suffice it to say that if you’ve gained weight or
lost weight, it is because your set-point has moved. And
if you want to lose or gain weight, you can take certain
actions to re-adjust your set-point to a level more
acceptable to you.

First, eat the right stuff. This is not hard if you
follow these simple guidelines:
a) minimize sugar and flour-based foods (refined carbs);

b) eat less animal fat, such as butter, cheese, marbled
meat, and eat less fat in general… but don’t use low-fat
products like low-fat mayonnaise, because the chemicals
they have to use to make this stuff palatable is hard for
your body to process; just use real mayonnaise, only less
of it;
c) eat complex carbohydrates like vegetables, fruits and
whole grains, which your body recognizes as normal foods
and will process them as fuel, giving you long-term energy.

Second, drink the right stuff: water. It supports your
metabolism, helps your systems with eliminating toxins and
other excess. Coffee, tea, sweetened juices, diet or
regular soda, and alcohol do not contribute to your health
nor to your metabolism. Keep consumption of them to a
minimum.

Third, do the right kind of rhythmic large muscle exercise
daily, and sustain it for 30 to 60 minutes. If this sounds
like a lot of time, ask yourself, how important is it to
you to be healthy and/or lose weight?

You’re not going to re-set your brain’s weight regulator
(the set-point without exercise – it’s that simple. But the
exercise can be a pleasure once you understand which types
to do. Fortunately, your not faced here with push-ups or
lifting weights.

In terms of the exercise that will affect your set-point,
‘large muscle’ means especially using your legs. Walking
is the perfect place to start because you don’t need
special skills or equipment. You can also bike or swim or
jog. Whatever you enjoy.

‘Rhythmic’ means something you can do steadily,
repetitively. ‘Sustained’ means without stopping: continuous. 30 minutes is a minimum. Work up to an hour for best results.

Get your heart rate up to the level where you are exerting
yourself, but could still carry on a conversation. More
than that level, and you’re not into set-point changing
exercise anymore. Here, no pain no gain is an undesirable
approach.

If you make these three things a daily habit, (proper
eating, drinking, and exercise) your set-point will change,
and you’ll lose weight.

I lost the 25 pounds I’d gained when I stopped smoking, and
in the process I learned some pleasant habits that have
improved the quality of my life as well as my health.
Habitually, I eat delicious whole foods, enjoy a daily
walk, and drink mainly water.

I feel good now, and looking good is just a bonus. You’ll
feel good, too, and your body will thank you, blessing you
with good health.

Please note: This article is for information purposes
only. Always consult your doctor or health-care
professional.

S.J. Harstad, personal trainer and internet publisher, is
a contributing writer for All About Nutrition,
offering valuable free information to help you make healthy
choices. Articles by S.J Harstad can also be found at Z Cooking and A-Tec Exercise.

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