In last blog we discussed the set point theory as a central concept for understanding weight regulation and obesity by Dr. Andrew Jenkinson.
A short recap: In his book "Why we eat (too much)" Dr. Andrew Jenkinson discusses how nutrient-dense diet and lowering the intake of refined carbohydrates and sugars can help your body to lower the set point which can lead to sustainable weight loss and better long-term health.
Another important factor to reset the set point is stress management. Techniques like meditation, yoga, and regular physical activity can help manage stress and lower cortisol levels, which in turn can support a healthier set point. One effective method which you might know from your childhood is doodling and painting mandalas. According to "Your Brain on Art" by Susan Magsamen and Ivy Ross, participating in artistic activities (e.g. painting mandalas) for as little as 45 minutes can lower the stress hormone cortisol, regardless of the individual's skill level. Hence, instead of scrolling through instagram the next morning, try an artistic activity and come back to it whenever you need a little break during the day.
Here you can find free mandala templates: https://mondaymandala.com/.
Moreover, consistent, high-quality sleep helps regulate hunger hormones and supports overall health, contributing to weight management. Regular sleep schedule, a relaxing bedtime routine and limited exposure to light before bed may help to get a better sleep.
By understanding and addressing these factors, you can work towards lowering your set point, which can lead to sustainable weight loss and better long-term health.