Set Point Diet

The set point theory, introduced by William Bennett and Joel Gurin in their book, "The Dieter's Dilemma: Eating Less and Weighing More", states that each person's body has an internal gauge based on certain factors, such as genetics and lifestyle, that determines the amount of fat needed to function optimally. The body's metabolism will do whatever is necessary to maintain this predetermined fat level. The set point diet argues that in order to lower one's body fat percentage, certain steps must be taken to reset the set point.

The Role of Hormones

• Hormones and chemical messages sent from the brain play an important role in the set point. Fat cells contain hormones such as leptin, which influence appetite and food cravings. The body uses these hormones and chemicals to defend itself against behaviors that threaten the set point. According to Dr. David Levitsky, Professor of Nutrition and Psychology at Cornell University, "The mechanism is an intimate communication between the hypothalamus (in the brain) and adipose (fat) cells." Hormones and chemicals located in the fat cells send messages to the brain that influence food cravings and appetite levels. If fat levels are not in line with the set point, these signals can be behind weight-loss sabotaging behaviors such as overeating.

Reduce Calories Moderately

• People who attempt to lose weight too quickly or burn too much body fat will fail according to the set point diet. Reducing caloric input is a generally accepted way to lose weight, based on the principle that each pound of fat is equal to 3,500 calories. The set point diet states that when calories are reduced too drastically, the set point is threatened and the body will actually slow the metabolism down to compensate. In order to lose fat on the set point diet, a person will need to take a less drastic approach to weight reduction. The goal should be to lose no more than ten percent of the person's present body weight.

Build Muscle Through Exercise

• An important component of the set point diet is exercise, particularly strength training. Strength training exercise builds muscle, which increases the body's metabolism and lowers the set point. Resistance training that targets large muscle groups, such as the legs, glutes and core, will build more lean muscle tissue. According to studies by the American Council on Exercise, "One pound of lean muscle can burn 35 to 50 calories a day, whereas a pound of fat burns only two to three calories a day." Strength training will increase lean muscle, thus increasing metabolism and decreasing body fat.

Vary Your Routine/Increase Intensity

• Another important element of the set point diet is to vary your exercise routine regularly while increasing intensity. The effectiveness of exercise is diminished when people stick to the same routine for too long. The body grows accustomed to the routine and will eventually be able to put out the same amount of effort with less work. In order to keep the metabolism raised enough to lower the set point, exercise routines must be varied and include movements that increase the intensity. For example, a person who regularly jogs on the treadmill for three miles at the same pace should try running the same three mile total but alternate jogging half a mile at a faster pace with a half a mile at the pace they have grown accustomed to.

Get Plenty of Sleep

• Getting adequate sleep is also necessary to the set point diet. According to a study of 14 healthy men aged 21 to 30 conducted by Dr. Walter Moraes of Universidade Federal de Sao Paolo, "People lose weight three times as fast while asleep than while lying in bed awake." This data suggests that the body's metabolism is actually increased during sleep, thus working to effectively lower the set point. Getting at least eight hours of sleep will help you lose weight.