Hi Reader
I want to be honest with you — over the years, I’ve consistently found myself getting stuck at certain weights. No matter what I tried, it could take months, sometimes years, to move from that point. And the hardest lesson I’ve learned? One of the worst things you can do is diet.
When you restrict calories, your body sees it as a famine. Evolutionarily, this is exactly how we survived as humans — our bodies were designed to avoid starvation. This worked brilliantly when we were hunting and gathering our own food, but in the modern world, it can feel like a trap. Statistically, not only does your weight go back on after a diet, but research shows it often adds an extra pound or two “for good measure”. In fact, people who have spent their life yo-yo dieting are often heavier than those who have had a consistently poor diet. It’s not your fault — your body is simply protecting you.
This is where Set Point Theory comes in. Your body has a weight range it naturally wants to maintain, and it uses hunger, metabolism, and energy levels to stay there. So, when you try to push below your set point, your body fights back — sometimes fiercely.
How to gently shift your set point and work with your body
Here are the strategies I’ve found truly helpful — and why they work:
- Eat mostly whole, minimally processed foods
Processed foods interfere with your body’s natural hunger and fullness cues. By choosing whole foods, you give your body the signals it needs to trust that it is well-fed and safe — and that it doesn’t need to hang onto extra weight.
- Move your body in ways you enjoy
Movement doesn’t have to be punishment. Walking, swimming, dancing, cycling — whatever gets you moving consistently — tells your body: “I am strong, healthy, and capable.” This reduces the need to store extra energy as fat.
- Prioritise quality sleep
Lack of sleep disrupts hormones that control hunger and satiety, leaving you craving high-calorie foods. When you consistently get 7–9 hours, your brain and body can better regulate appetite, metabolism, and energy.
- Reduce stress
Chronic stress raises cortisol, which increases fat storage, especially around the belly. Simple strategies like deep breathing, mindful walks, or even enjoying a hot bath can signal to your body that it’s safe, reducing the need for excess fat storage.
- Support your gut health
A diverse and balanced gut microbiome helps regulate metabolism and appetite. Eating a variety of plant foods, incorporating fermented foods, and reducing ultra-processed products can make your body feel nourished and more balanced.
- Focus on long-term habits, not quick fixes
Your body needs time to learn that a new, healthier weight is safe. Crash diets and extreme restriction tell your body: “Danger! Scarcity!” — which it interprets by defending your weight and even adding extra. Gentle, consistent habits over months — not days — shift your set point.
The truth is, your body isn’t your enemy. It’s protecting you based on years of survival programming. By learning to work with your biology — not against it — you can gently reset your set point, improve your metabolism, and feel more comfortable in your own body.
If you want to dive deeper into the science of set point theory, and see a full guide to gently shifting your body to a healthier weight, I’ve written a blog post just for you 👇
Rebecca x
Live Well, Age Well
