Have you ever watched someone who looks healthy and slender eating a slice of chocolate cake and wondered how they stay thin? Part of the story is that a set-point in the brain keeps their body fat and weight level from varying much… that is, unless they do something that causes their brain to change the set-point.

That's what happened when I quit smoking. I had been thin all my life. Then I stopped smoking and gained about 25 pounds! By quitting I had inadvertently triggered a process that changed the body-weight regulator in my brain.

My body started making fat out of everything I ate, whereas it formerly eliminated excess calories. Stopping smoking is only one of many major changes that can cause your brain's body-weight controls to be altered.

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 much the same way. It maintains a steady body-weight and body-fat level through a complex interaction of hormones and metabolic processes.

The chemistry of how this works is beyond the scope of this article. Suffice it to say that if you've gained weight or lost weight, it is because your set-point has moved. And if you want to lose or gain weight, you can take certain actions to re-adjust your set-point to a level more acceptable to you.

First, eat the right stuff. This is not hard if you follow these simple guidelines:
a) minimize sugar and flour-based foods (refined carbs);
b) eat less animal fat, such as butter, cheese, marbled meat, and eat less fat in general… but don't use low-fat products like low-fat mayonnaise, because the chemicals they have to use to make this stuff palatable is hard for your body to process; just use real mayonnaise, only less of it;
c) eat complex carbohydrates like vegetables, fruits and whole grains, which your body recognizes as normal foods and will process them as fuel, giving you long-term energy.

Second, drink the right stuff: water. It

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.

In terms of the exercise that will affect your set-point, 'large muscle' means especially using your legs. Walking is the perfect place to start because you don't need special skills or equipment. You can also bike or swim or jog. Whatever you enjoy.

'Rhythmic' means something you can do steadily, repetitively. 'Sustained' means without stopping: continuous. 30 minutes is a minimum. Work up to an hour for best results.

Get your heart rate up to the level where you are exerting yourself, but could still carry on a conversation. More than that level, and you're not into set-point changing exercise anymore. Here, no pain no gain is an undesirable approach.

If you make these three things a daily habit, (proper eating, drinking, and exercise) your set-point will change, and you'll lose weight.

I lost the 25 pounds I'd gained when I stopped smoking, and in the process I learned some pleasant habits that have improved the quality of my life as well as my health. Habitually, I eat delicious whole foods, enjoy a daily walk, and drink mainly water.

I feel good now, and looking good is just a bonus. You'll feel good, too, and your body will thank you, blessing you with good health.

Please note: This article is for information purposes only. Always consult your doctor or health-care professional.

S.J. Harstad, personal trainer and internet publisher, is a contributing writer for All About Nutrition, offering valuable free information to help you make healthy choices. Articles by S.J Harstad can also be found at Z Cooking and A-Tec Exercise.

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