Three Habits of the Healthy, Fit and Thin

Have you ever watched someone who appears thin and healthy eating a piece of chocolate cake and wondered how they stay thin? Part of the reason is that they have a set-point in their brain that keeps their body fat and weight from varying~ that is, until they do something that causes the brain to change its settings for weight control.

That is what happened when I stopped smoking. After being slender all my life, I quit cigarettes and gained almost 25 pounds! I had unknowingly triggered a reaction that changed a weight control mechanism in my brain. My body began making fat out of everything I ate, where it formerly eliminated excess calories. (Quitting nicotine is only one of many life changes that can cause your brain's body- weight controls to be adjusted upward.)

Let's call the weight regulator in your brain a *set- point,* and a good image for the set-point is the temperature you set on the thermostat for the heating and cooling system of your house. If it is set at 71 degrees, then the temperature doesn't vary by more than a degree or two before the thermostat tells the furnace to heat up (or the air conditioner to cool down).

Your brain's set-point functions similarly, maintaining a consistent weight and fat level through interactions of hormones, etc. Exploring the body's chemistry is beyond this article's scope. It's sufficient to understand that if your weight has increased (or decreased), it's because the set-point in your brain changed. And so, if you prefer to lose (or re-gain) that weight, specific habits are necessary to adjust the set-point to your desired level.

First, Eat the right things. This is not difficult, if you follow these clear guidelines: a) Keep refined carbohydrates to a minimum. That is, avoid foods made with sugar or flour. b) Eat less fat, but that doesn't mean to use products labeled 'low-fat' such as low-fat mayonnaise. Producers have to use so many chemicals to make low-fat, processed foods taste OK that you're better off just eating the real thing - only less of it. Also, eat less animal fat, like cheese, butter and marbled meat. c) Eat complex carbohydrates: whole grains, vegetables and fruits. Your body recognizes these as normal foods, so it will process them to give you energy now, instead of giving you stored energy (fat).

Second, Drink water. It is necessary to your metabolism and helps your body eliminate toxins and other excesses. Sweetened juice, coffee, tea, diet or regular soda, and alcohol don't contribute to good metabolism or health. Keep use of them minimal, if at all.

Third, do the right kind of rhythmic large muscle exercise daily, and sustain it for 30 to 60 minutes. If this sounds like a lot of time, ask yourself, how important is it to you to be healthy and/or lose weight? You're not going to re-set your brain's weight regulator (the set-point) without exercise - it's that simple. But the exercise can be a pleasure once you understand which types to do. Fortunately, your not faced here with push-ups or lifting weights.

For exercise that will adjust the set-point, 'large muscle' means in particular to use your legs. Walking is the ideal exercise to begin with; you don't need special gear or equipment. You could also swim, bike, or jog. Do something you can enjoy. 'Rhythmic' refers to exercise you do steadily, repetitively. 'Sustained' means continuous - no stopping. The minimum is 30 minutes a day. For quickest results, an hour daily is better. Your heart rate should be at a level where you exert yourself, but can still have a conversation. Go much higher than that level, and you're no longer doing set-point changing exercise. In this case, 'no pain-no gain' is undesirable.

If you make a habit of these three things, (eating, drinking and exercising the right way), your set-point will change. You'll lose weight. By adopting these habits, I shed the 25 pounds I had gained when I quit smoking. In the process, I developed some pleasant behaviors that have improved my overall health as well as the quality of my life. It's an enjoyable lifestyle to eat tasty whole foods, have the pleasure of a daily walk, and quench thirst with pure water. I feel good these days, and being slender is a nice bonus. You'll feel good, too when you adopt these habits. Your body will thank you, and bless you with glowing health.