If you’ve lost weight but struggle to keep it off, this post will show you why and what to do.
The bad news: your body is going to fight you to return to your previous weight, your “set point.”
The good news: You can outsmart it, and here’s how.
What Is Set Point Weight?
Your set point is the weight your body naturally returns to, often close to your highest sustained weight. It’s where your body feels “comfortable,” and staying there requires minimal effort.
But when you lose weight, your body fights back:
- Hunger hormones (like ghrelin) increase
- Satiety hormones (like leptin, GLP-1, insulin, amylin, PYY, and CCK) decrease
- Your metabolism slows down, since your body no longer needs to carry as much weight
The result? More hunger, lower metabolism, and a body doing everything it can to regain the weight. For a deeper dive into how hormones fight against long-term weight loss, check out Dr. Scinta’s earlier blog on The Myth of the Undefeatable Set Point.
Beating Set Point Without Medications
The National Weight Control Registry (NWCR) has tracked thousands of people who’ve lost significant weight and kept it off, without medications. On average, these individuals lost about 66 pounds and kept it off for 5+ years.
Their common habits include:
- 98% modified their food intake
- 78% ate breakfast daily
- 75% weighed themselves at least weekly
- 62% watched <10 hours of TV per week
- ~60 minutes of daily exercise
The takeaway? Exercise is essential. To maintain weight loss without medication, most people need 1–1.5 hours of exercise daily, and for many, that’s just not sustainable long term.
Maintaining Weight Loss With Medications
You may have heard: “You have to stay on GLP-1s forever to maintain weight loss.”
That’s only partially true. The reality is:
To maintain weight loss without exercising an hour + per day, you need to counter the metabolic slowdown and persistent hunger, and that’s where medications can help.
GLP-1s
New research supports microdosing GLP-1s for maintenance — a game changer, since lower doses mean fewer side effects and lower cost. In our clinic, we gradually taper patients until we find their “sweet spot,” often with support from NWCR-style lifestyle habits.
Phentermine
This classic appetite suppressant has been around since the 1950s and remains highly effective. It’s affordable (often under $10/month), reduces hunger, and increases metabolism – the only AOM that does both.
Diethylpropion
A short-acting appetite suppressant (3–4 hours vs. 12 for Phentermine), great for targeting specific “danger zones” like late-night cravings or afternoon snacking.
Topiramate
Originally an anti-seizure medication, Topiramate is helpful for people with carb cravings, food addiction, or Binge Eating Disorder. It’s inexpensive and can be combined with Phentermine.
Vyvanse
Initially developed for ADHD, Vyvanse is now FDA-approved for Binge Eating Disorder. It’s especially helpful in pediatric and adult patients with comorbid focus or impulse-control issues.
Final Takeaway
At Medical Weight Loss of New York, we’ve helped hundreds of patients successfully maintain their weight loss, long-term.
Can You Reset Your Set Point Weight?
Yes. With the right mix of lifestyle changes and medication, it’s possible to reduce your body’s set point and maintain long-term weight loss.
The secret?
Evidence-based lifestyle habitsPersonalized microdosing of GLP-1sAffordable, effective AOMs like Phentermine or Topiramate
Final Answer – Yes, your set point can be fooled.
You just have to know the science… and the secrets.
