Reboot Your Metabolism – Part 1

Science shows that your body is hard-wired to fight weight loss — so how can you lose weight and keep it off for life?

Losing weight should be simple, right? Exercise more, eat less, and the kilos should fall off… well, that's the theory. Yet how many times have you dieted to shed unwanted weight, only to find it creeping back on until you end up weighing the same — or more?

You probably beat yourself up for not being able to sustain a drastically restricted diet forever. But here's the truth: it's not your fault. Your body is very clever. It activates defence mechanisms to fight weight loss and defend your level of body fat, pulling you back to what's known as your set point.

So How Do You Switch Off the Defences?

The best approach is called interval weight loss. Unlike rigid eating plans that require slashing carbs, kilojoules, or entire food groups, interval weight loss turns your body into your ally by alternating between periods of weight loss and weight maintenance.

There is a growing awareness among weight loss experts that the body is hard-wired to defend against weight loss and return to a set weight. According to Set Point Theory, your body defends a particular level of body fat and will return to it regardless of which diet you try. When you lose weight below that set point, your body triggers a famine reaction — activating adaptive responses to oppose further weight loss, including changes to appetite hormones and fat burning.

So what determines an individual's set point? Apart from genetics, lifestyle factors such as a poor diet, a sedentary lifestyle, skimping on sleep, and chronic stress all play a role. Amanda Salis of the Boden Institute explains that if you carry obesity-related genes, your set point can establish itself higher, causing your body to hold on to more weight.

How to Reset Your Body Weight

Here's how you can cycle through a pattern of weight loss and maintenance — and keep off those extra kilos for good.

Month 1 — Weight Loss Phase

Aim for one to two kilograms of weight loss per month, and no more than half a kilogram per week. Focus on increasing your intake of filling foods rather than obsessing over cutting kilojoules.

• Don't slash your carbs. Carbohydrates are your body's main fuel source. Cutting them too low makes you hungrier and more tired, increasing the risk of overeating. Choose high-fibre carbs for a long, slow release of energy — whole grains like soy-linseed bread, legumes like lentils, and starchy vegetables like sweet potato with the skin on.
• Eat protein at every meal. Lean sources like fish, chicken, and eggs help you stay full for longer.
• Count liquid kilojoules. Alcohol, smoothies, and juice — even fresh — pack a significant kilojoule punch. Takeaway coffees add up too; order a small or regular latte. Where possible, stick to water.
• Reconfigure your plate. Think of vegetables as your main meal and foods like pasta or rice as the side dish.
• Taper your food intake over the day. Make breakfast your biggest meal (served on a dinner plate) and dinner your smallest (served on a bread plate).
• Bulk up your meals. Fibre triggers the stretch receptors in your stomach that signal fullness. Eat plenty of leafy greens, lentils, beans, and chickpeas. Fluid-rich meals like stews also help — or start lunch and dinner with a vegetable soup, which can reduce kilojoule intake by 20 per cent.

Warning Signs Your Body Is in Defence Mode

• Feeling cold — a drop in body temperature can signal that your body thinks it's in a famine situation and is slowing your metabolism to conserve energy.
• Constant hunger — being constantly ravenous is not a normal or healthy response to eating well. It's a sign your body is going into defence mode. When you're so hungry you can't focus, snack on a handful of nuts to reassure your body it's not starving. Other good options include carrot sticks dipped in hummus or a cup of plain popcorn.

Start making these changes to your diet and take a close look at what you're eating. Keep a food diary for a week — it will show you exactly where adjustments can be made.

Look out for Part 2 coming soon, where I'll share a seven-day meal plan to guide you through the next phase. Good luck!