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The set-point theory for weight management was developed in 1982 by nutritional researchers William Bennett and Joel Gurin. It may explain why repeated dieting does not produce successful long-term changes in body weight. In theory, each person has a built-in control system that acts as a thermostat for body fat. The ideal approach to weight loss would be to change the set-point rather than overpower it with weight-loss diets. These are 7 healthy ways to lose weight based on this theory.
Regular Physical Activity
A routine of regular physical activity seems to lower the set-point and is the most promising way to lose weight. When you are physically active, the body burns calories to convert into energy and you lose weight. As a general rule for healthy adults, include a minimum of 30 minutes of moderate aerobic activity such as brisk walking or swimming in your daily routine. Walking for one hour can burn from 200 to 400 calories depending on rate and body weight. Running for one hour burns 900 to 1,400 calories.
Don’t Starve Yourself
It is a false assumption that skipping meals or fasting will help you lose weight. Dieting research has shown that long-term caloric deprivation causes the body to lower its metabolic rate. As a result, calories are burned more slowly and eventually the body conserves remaining calories. Dieting actually becomes less effective and further weight loss is impossible.
Burn More Calories Than You Eat
The healthy way to lose weight is to burn more calories than you eat. The general recommendation is to create a deficit of 500 calories per day by eating less calories and increasing physical activity. Within a week, there should be a loss of one to two pounds. A basic rule is a daily intake of 1,050 to 1,200 calories and one hour of physical exercise.
What You Eat is as Important as How Much You Eat
Eat plenty of fruits and vegetables, which are nutritious and will make you feel full. Minimize the amount of starch, salt and added sugar in your diet. Replace processed foods with freshly prepared meals using fresh produce and whole-grains. Limit animal fat intake.