general frustration and "set point" insight?

0somuchbetter0

I'd like to share with you my recent email correspondence with my dietitian. I've actually dropped another 1.5 lbs since my last email to her, which makes my loss since April 1 a whopping 2.5 lbs. FYI...I had lap band surgery two years ago. It's pretty loose so I don't have a lot of restriction. I'm 5'3" and 48 years old. I don't think 180 is "normal" for me!

Anyway, I'd love your opinions and insight about this "set point" theory. Thanks for reading.

From me to her:

Hi XXX,

It's been going relatively well, but with a bit of frustration I've been following the plan to measure and weigh every little thing to the gram. I'm overestimating my calories in just a bit and underestimating my calories out. We went out of town for Spring Break and it was a bit challenging to stick to good food choices all the time, given that we were staying with friends and they were all about "donuts for breakfast!" and "pizza and beer for dinner!" Good thing my band kept me from overindulging on those things.

Now that I'm working full time (two weeks now), it's murder sitting at a desk all day. At first I found myself eating my lunch by 10:30 am, but now I watch the clock and keep myself from grazing. I have successfully resisted the little office treats 100% with no problem (bowl of chocolates by the reception desk, bagels in the kitchen, etc.). I'm pretty tired by the time I fall into bed, but I have managed to keep up with my exercise routine for the most part...mostly running and walking, very little weight training, but that's going to change now that we're not going out of town every weekend as we did the first 3 weeks of April.

I did not weigh myself for the entire month of April, as promised, and it was a nice break not to stress about that number all the time. I weighed myself yesterday and since April 1 I've lost ONE POUND! I'm so frustrated and annoyed, but I'm trying not to freak out by telling myself all the true things I know I would tell someone else in my shoes..."it could be water weight...your clothes are looser and you can see and feel it...the weight isn't as important as being healthy and active is....etc." But I'm still annoyed. I'm not going to get on the scale until May 15.

One thing I don't know is whether this could have something to do with my "set point." I've read about it and I just don't know what to believe. I've been obese for about 15 years...I was over 200lbs for about 10 of those. I'm now 181.5. Could it be that my body is struggling to maintain what it considers "normal" after so many years? And if so, will that set point ever drop? I'd love to read your thoughts on that.

Her response:

Good morning Sabina,

I'm glad to hear that you are doing well with adapting to your new schedule. It is certainly not easy to resist the office treats (they are everywhere here too!) and keep up with your exercise. Sounds like all the planning you did was very beneficial.

I'm also pleased to hear that you did not check your weight in April as we discussed .

As far as set point theory - it is a still a theory at this point and there are arguments for and against this idea. What we do know is that someone who has always weighed 180 lbs vs someone who lost weight to weigh 180 lbs are different - the person who lost weight has to work harder to maintain that weight compared to the person who has always weighed 180 lbs. What
complicates matters even more is the bariatric surgery - we don't have good research to determine what effect bariatric surgery has on our bodies physiologically.

Perhaps, we should focus on a non-weight based goals? I know you are frustrated and disappointed that your weight has not gone lower than 180 lbs, but focusing on other outcomes, goals may help. Remember, many who lose weight following bariatric surgery may regain it. So, I think working to keep the weight off is a great goal on its own. I know this probably not what you are
interested in hearing, but I think you are doing well to "control the controllables" - exercise, healthy eating and stress/sleep management.

Consider what I have mentioned and let me know your thoughts/plan going forward.

Will_Thrust_For_Candy

Your dietician gave you solid advice.

And I agree with the her regarding the setpoint theory. Ultimately the theory makes it easy for us say "well, that's it! My body is just happy where it is" when in fact when there is still excess weight, it's really not the case.

Chances are good that since you started your job your activity level is not the same and therefore you aren't burning as many calories as you did before. Add to that potential errors in weighing, logging, etc (not because you are being dishonest, just because it happens) and there is little room for error.

0somuchbetter0

Oh I'm not giving up, believe me! No way am I going to use the "set point" theory as an excuse to sit around and eat! I've come too far for that! I guess I'm just feeling a little sorry for myself, I admit it. ha.

I've been super vigilant about weighing my food, and that has helped. Before April I was losing and gaining the same 2 - 4 lbs for about 4 months, so I have made *some* progress. Now that I'm chained to a desk I eat less, but I'm hungry.

It's sooooo sloowwwwwww and I still have about 50 lbs to go!

SezxyStef

if you are hungry try to get more "filling" foods in like more protien...

as well the "set point" thing ...yah I don't buy into that....it will need more study that's for sure...

Will_Thrust_For_Candy

I'm with Stef regarding the "filling" foods. You might stand to benefit from looking at your macros. Basing each meal around a protein as well and ensuring that you are getting enough fat might be a good idea. Also make sure you are drinking enough water.....even add in some flavored tea with nothing in it. It might be boredom that is causing you to be hungry too.

0somuchbetter0

Thanks for the tips. I could always use more protein! As for boredom, nah...I don't have time to be bored.

0somuchbetter0

But seriously...

I'm weighing my food to the gram and still overestimating calories consumed (I consistently round up). I use a Fitbit to monitor calories burned and underestimate calories out (I consistently round down). I've been completely honest about every piece of food that goes into my mouth 95% of the time. I'm giving myself 5% variance for simple errors and forgetting (like yesterday I had a tic tac and forgot to log it).

I know the difference between real physical hunger and emotional eating...been working on that with a therapist for 2+ years now.

I eat lots of lean meats (chicken, tuna, pork), vegetables, fruit, cheese, yogurt, and nuts daily...very filling! Very little processed carbs or sugar...maybe a cookie once a week or so. The most processed food I eat regularly is a protein bar or similar...just about daily. I can't remember the last time I ate fast food or fried stuff. I drink black coffee and water every day. Wine about once a week. No juice, no sodas. I don't like tea. I definitely don't like artificial sweeteners.

I can't remember my BMR and TDEE, but I worked it out to 1350 cals/day, which my dietitian agrees with and says I shouldn't go much lower. That doesn't seem like much, but remember I'm old and short. I try to eat back about half my exercise calories, so on a typical day when I run that's another 150 I can eat.

So...what am I doing wrong? Or am I doing everything right and my body just "likes" being obese? :sad:

0somuchbetter0

bump?

penny0919

I have read this often recently-

"What we do know is that someone who has always weighed 180 lbs vs someone who lost weight to weigh 180 lbs are different - the person who lost weight has to work harder to maintain that weight compared to the person who has always weighed 180 lbs. "


This can be disheartening to hear (read!). I gained 40 lbs with my third pregnancy and it is frustrating to know that it might take a lot more work for me to get back to my post-baby weight that in was to maintain that weight (because it really wasn't that hard...keeping in mind it was at the high end of the normal BMI spectrum).

But reading that you are sitting in an office now and went on a vacation, I would NOT be quick to jump to the theory that 180 is your set point.

Luciu5

If I was in your shoes I would stop eating back exercise calories all together then reassess in 3 weeks. You've had surgery so it's hard to give advice. You should ask your dietician if she thinks your calorie counting is inaccurate.

As for set points, I say they definitely exist. I was one weight for years than suddenly I was 20 lbs heavier and stayed there for years then jumped again. BUT, it was my impression that set points affect GAINING and maintaining weight and has nothing to do with losing weight.