Set Your 'Fat Thermostat' at a Healthy Level

Have you ever watched someone who appears thin and healthy
eating a piece of chocolate cake and wondered how they stay
thin? Part of the reason is that they have a set-point in
their brain that keeps their body fat and weight from
varying~ that is, until they do something that causes the
brain to change its settings for weight control.

That's what happened to me when I quit smoking. I'd been
slender all my life until I stopped smoking and gained
nearly 25 pounds! Quitting nicotine had triggered a
chemical process that altered a weight control function in
my brain. My body began to create fat out of what I ate,
where it used to eliminate any excess calories. (To quit
smoking is only one of many events that can trigger a
change in the weight controls of a person's brain.)

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 similarly, maintaining a
consistent weight and fat level through interactions of
hormones, etc. Exploring the body's chemistry is beyond
this article's scope. It's sufficient to understand that
if your weight has increased (or decreased), it's because
the set-point in your brain changed. And so, if you prefer
to lose (or re-gain) that weight, specific habits are
necessary to adjust the set-point to your desired level.

One. Eat the right things. This is not difficult, if you
follow these clear guidelines: a) Keep refined
carbohydrates to a minimum. That is, avoid foods made with
sugar or flour. b) Eat less fat, but that doesn't mean to
use products labeled 'low-fat' such as low-fat mayonnaise.
Producers have to use so many chemicals to make low-fat,
processed foods taste OK that you're better off just eating
the real thing - only less of it. Also, eat less animal
fat, like cheese, butter and marbled meat. c) Eat complex
carbohydrates: whole grains, vegetables and fruits. Your
body recognizes these as normal foods, so it will process
them to give you energy now, instead of giving you stored
energy (fat).

Two: Drink water. It is necessary to your metabolism and
helps your body eliminate toxins and other excesses.
Sweetened juice, coffee, tea, diet or regular soda, and
alcohol don't contribute to good metabolism or health.
Keep use of them minimal, if at all.

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.

For exercise that will adjust the set-point, 'large
muscle' means in particular to use your legs. Walking is
the ideal exercise to begin with; you don't need special
gear or equipment. You could also swim, bike, or jog. Do
something you can enjoy. 'Rhythmic' refers to exercise you
do steadily, repetitively. 'Sustained' means continuous -
no stopping. The minimum is 30 minutes a day. For
quickest results, an hour daily is better. Your heart rate
should be at a level where you exert yourself, but can
still have a conversation. Go much higher than that level,
and you're no longer doing set-point changing exercise. In
this case, 'no pain-no gain' is undesirable.

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.

Serena Harstad has written extensively on nutrition, fitness and health topics for All About Nutrition, the best on-line nutrition information resource. Visit: http://aanutrition.com for additional articles by Serena Harstad

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