It took one picture. One picture that set me on my weight-loss journey, this was going to be the time where I actually followed through. It was 2021, my wife and I moved into our house and my mother wanted to take a nice picture of us in front of our place. I looked like an absolute monster lol. There was no sugar coating it...I was massive...how did this even happen I wondered after staring at my screen for what felt like hours.
How I Started My Weight Loss Journey
My start was pretty typical (at least I think), I went from 0-60 in about a day flat lol. Seemingly overnight I turned into a health freak, throwing out my junk food, eating the bare minimum, started walking more, you name it I was doing it. This lasted probably 2 weeks, I think I lost like 10lbs in those initial two weeks before I fell off hard, gaining it back in half the time. This was typical of me in general, I definitely have an all or nothing type of personality. I wish I could say after falling off so quickly I was able to get back on track immediately, but that was far from the case, winter was approaching and I became less and less active through the next 5 months (Canadian winters can be harsh).
Spring hit, and I was at my heaviest (291lbs first thing in the morning) some nights I would hop on the scale and see close to 300 (298lbs is the highest I ever saw on the scale) looking back on that I almost regret not hitting 300 just to be able to say I was once 300lbs lol. Okay, now I'm rambling, let's get into round two here.
This round was much more successful, I managed to go from 291lbs all the way down to 245lbs, the relapse wasn't as strong this time — I didn't blow past my all time high weight, I settled in around 250-260lbs depending on the season...this went on for around 3 years...losing and gaining the same weight over and over, not really finding my footing, losing my motivation, falling off as the kids say.
How I Broke Through My Set Point
I'm not sure if there's much validity to set points, but if there is I was stuck there, I couldn't break below 245 to save my life. I was feeling a bit better, I had gotten into a routine at least. I was going to the gym, lifting weights, grinding on the stairmaster, even hitting up the sauna consistently, days where I literally wouldn't eat a thing trying to lose some excess fat...all for it to just come back on the second I ate...it is at this point I heard someone talking about set point theory when it comes to stored body fat while watching a YouTube video, so I did a bit of research myself.
The Science Behind Set Point Theory
So here's what I found — set point theory has actually been studied since the 1950s. A researcher named Kennedy first proposed back in 1953 that our bodies actively regulate how much fat we store, almost like a thermostat in your house. Then in 1982, two nutritional researchers named William Bennett and Joel Gurin expanded on that idea and formally developed what we now call "set point theory" (StatPearls — Obesity and Set-Point Theory).
The basic idea is this: your body has a weight range it considers "home base," and it will fight like hell to stay there. When you lose weight, your body responds by cranking up your hunger hormones, slowing your metabolism, and even making food smell and taste better to you. It's like your body is staging a full-on intervention to get you back to where it thinks you belong.
Why 80% of People Regain Lost Weight
And the numbers back this up — studies show that over 80% of people who lose weight eventually gain it all back (PubMed — Obesity and Set-Point Theory). Reading that stat honestly made me feel a lot better about my own yo-yo dieting pattern. I wasn't weak or lazy — my body was literally working against me.
Your Body Fights Harder Against Weight Loss Than Weight Gain
Here's the part that really got me though: the defense system is lopsided. Your body fights WAY harder to prevent weight loss than it does to prevent weight gain. Researchers believe this goes back to evolution — our ancestors who held onto fat survived famines, so our bodies developed stronger mechanisms to protect against losing weight than gaining it (PMC — Is there evidence for a set point that regulates human body weight?). Great for surviving the ice age, not so great for trying to fit into your old jeans.
The Metabolism Penalty After Dieting
One study found that people who had lost weight were burning about 100-150 fewer calories per day than people at the same weight who had never dieted (QuickMD — Set Point Theory). So basically, my body at 245lbs after dieting was running on less fuel than someone who had always been 245lbs. That's why those last few pounds felt absolutely impossible — I was playing the game on hard mode and didn't even know it.
Can You Actually Change Your Set Point?
The good news, and the reason I didn't just give up after reading all this: newer research suggests your set point isn't permanent. It can shift. The catch is it takes time — sustained, consistent habits over months and years can gradually lower your body's defended weight range (UAB — Set Point Theory Explained). Not crash diets, not two-week bursts of motivation (trust me, I tried), but genuinely building habits you can stick with long-term.
Some researchers actually prefer a newer model called "settling point theory" which suggests there isn't one fixed number but more of a range that shifts based on your environment, habits, and lifestyle (Lotus Weight Loss — Set Point Theory & Weight Loss). I like this model better because it means the power isn't entirely out of your hands. You're not doomed to be a certain weight forever — you just have to be patient and consistent enough to convince your body that this new weight IS the set point.
Your body fights harder to prevent weight loss than weight gain — that's biology, not a lack of willpower. If you've been stuck at the same weight for months, you might be battling your set point. The key is consistency over time, not intensity over days. Slow, sustainable changes are what eventually shift your body's "home base" to a lower range.
Anyway, I'm tired right now, so I'm going to cut this blog off here. The next one I'll give you my exact plan I used to blow through 245lbs and actually get below 200lbs for the first time since grade 10 (25 years ago or so). If you want the full story, read about my complete 100lb weight loss journey and how I broke through every plateau.