How do you change your body’s set point? | Day 28 of 90

Before we get started on today’s topic of set points, Sir George would like to say hi.

Now, for the past few days my weight has not gone up or down. It is sitting steadily at 128.8 lbs. However, I’m not disappointed about this mini plateau – I’m actually THRILLED.

Why? Because I think my body is beginning to settle into it’s new set point!

What’s a set point? Pretty much your body’s set point is how much you would weigh if you didn’t care about how you looked in a swimsuit and you just walked around eating when you were hungry and stopping when you were full. You wouldn’t need to work out but you would need to be eating mostly real food. In theory, there would be a comfortable weight your body would land. (Keep in mind that not everyone will have the same set point because of things like genetics, physiology, and environment.)

So, can one’s set point be shifted? If someone’s set point can be shifted up, it is reasonable to believe that it can be shifted down too. The thing is – shifting down is a lot harder than shifting up for obvious reasons! But, nevertheless, it’s possible.

From what I am researching, to truly reset your set point, it’s important to not do it too quickly. Because if all of a sudden you began drastically decreasing your caloric intake, your body would interpret it as a traumatic event and will do everything it can to hold onto your energy stores (aka fat) as a survival tactic. Even if you’re not actually starving yourself, bodies naturally don’t like losing weight so it’ll fight back to hold onto everything.

According to The Nutrition Diva, slow and gradual weight loss is how you can avoid the metabolic backlash that rapid weight loss can trigger. (Yup, I’ve had that happen!) She suggests losing no more than 10% of your total weight at a time. My first recording in my Fit Journal was at 136 lbs 4 weeks ago, so this means losing 14 lbs should be pretty safe, which is around what my goal is. I am supposed to spend 2-3 months at the new lower weight in order for my new set point to solidify BEFORE losing more weight. This way I’m more likely to maintain my goal weight once I get there.

Good to know! So far, everything is going well, I am not hungry and I am not craving! This is important to note because whenever I was on a diet-diet, I’d get hangry and I’d snap at Sam. Poor Sam. Anyway, I’m feeling like the habits I am creating now are very sustainable so that’s super motivating.

Let’s talk food!


Yesterday I took a Ballet Sculpt class with a Blogifam member, Laurel! We thought it was going to be a ballet dance cardio class but it wasn’t! Oh well. I need to read the class descriptions on ClassPass more carefully! Either way, it was still fun to take do a lunch time workout!

After class, we headed back to the office and I made this incredible Caesar salad! I added avocado on top of the cherry tomatoes, bacon, chicken, cheese, and butter lettuce. SO SO good.

Post lunch snack – more chili roasted pistachios! I ended up having more than this. It’s hard to stop with nuts!

Water hack. To stay hydrated, I make my water taste interesting. I love lemon water but I don’t like cutting lemons and squeezing them into my bottles every morning because I don’t have time. These dehydrated lemon packets by TRUE Lemon are incredible! Try it!!

For dinner, I made a weird combo of stuff but IT WAS REALLY GOOD! That’s cauliflower rice, bacon, butter lettuce, and avocado with a whole ton of sriracha on top!

As a side snack, I dipped sweet baby bell peppers into baba ganoush! I bought some from Whole Foods. Much easier than making my own. By the way, I ended up throwing away ALL that baba ganoush because it tasted weird. SO SAD!!!!

Here’s the brand I bought. The ingredients looked whole, so I prayed it would taste good. Luckily it did! The only reason I say this is because I went to go buy some fresh baba ganoush at Persian grocery store and they didn’t have any nutrition labels. Anyway, I had thought all baba ganoushes were made the same until I tried it! It was tooooo good. I figured it might have had a lot of sugar in it. So now it’s just sitting at the back of our fridge!

For dessert, I had keto ice cream. Yes, I bought another one. It was too good NOT to have!

Ate it right out of the little tub. YUM!

Ok see you tomorrow for the week 4 weigh in!


45 thoughts on “How do you change your body’s set point? | Day 28 of 90”

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  1. Laura Rasefske says:

    Does anyone know what the brand is for the Keto ice cream? I looked at other posts but can’t find it. Want healthier ways to treat myself

  2. melisma says:

    I totally agree with you on the fact that losing more than 10% of body weight sounds unhealthy. And I am proud of you for being okay with your recent plateau. The theory that every body has a set point is interesting, but I looked it up and it’s not yet proven. There are scientists researching about it, but the theory is still debateable because of no real evidence.

  3. lchan1988 says:

    Thank you very much for the post about set points! Not enough people are aware of this concept, and it’s good stuff to keep in mind, whether you want to lose 5 or 55 pounds.

  4. Ellen Blake says:

    This is great data! I am learning so much from you! Know that you’re setting a positive example EVEN THOUGH our opinions are far outweighed by your satisfaction and success (which should always be the point.) Keep on keeping on, gorgeous!

  5. Emily Sulloway says:

    You are becoming the definition of diet culture. So obsessed with weight and set points, not health. Keto Ice cream are you joking, eat real ice cream. Restriction will not yield new set points and over time you’ll see that. It is impossible to reset the body doesn’t work like that. You are encouraging ppl that thinness is healthy and more desirable when really restriction is harmful and disgusting.

    1. Ashley says:

      We’re all on a diet. It’s just what you eat. Restriction won’t yield new set point, but eating lower refined and processed ingredients will. Lowering or better yet, eliminating sugar, increasing Whole Foods is going to change metabolic processes. It will make your metabolism function better. Thus, you will achieve a new set point if you are indeed eating plenty of fiber, fat, protein and keep your carbs unrefined/unprocessed. 👍

  6. Saraahx says:

    I still like your meals and yes, it takes time to be at our set point. As always, I like how deep you go into things. I always learn something new 🙂

  7. Ivna says:

    Dear Cassey, just wanted to send you a quick message of support from Croatia 🙂 I love your daily posts, I love to get inspired by your food choices, and I looooove to see Sir George on your photos! Keep up with your motivation, I keep my fingers crossed for you 🙂

  8. Erin says:

    Have you tried the other True flavors? They have orange, lime and grapefruit! I love the lime, my kids prefer the orange. It makes such a difference.

  9. Candace says:

    I have really enjoyed following your daily blog and am hopeful that going forward you may consider some environmental stance. We are all busy and sometimes it it definitely much easier to by prepackaged foods. However, I was disappointed to see you using packaged lemon to flavour the water when fresh lemon takes only a moment to prepare. I hope that as a society, we can choose to minimise our waste to leave the planet in a better way than we found it. As well as nourishing ourselves well

  10. AH my fitjournal was delivered today! I got the notification but I’m stuck at work T-T . I really need to try baba ganoush for how much you rave about it. I’ve been experimenting with routines and foods and i’m pleased with how fun it’s been and motivating to my Journey.

    1. blogilates says:

      OMG you will love it!

  11. Staci says:

    I love that your posts are habits that are attainable and sustainable. True lifestyle hacks! Thank you!

    P.s. I’ve ordered some matcha collagen and the facial cleansing brush. Can’t wait to try both!

    1. blogilates says:

      tell me how it goes!

  12. Kristi says:

    How do you prepare your bacon? It looks raw to me? Just curious thanks 🙂

    1. blogilates says:

      I just microwaved it!

  13. Ashabari Majumdar says:

    This is so inspiring! I am 5’4 and trying to be 120 lbs as well. I have both gluten and dairy allergy and your foods looks so yummy. Can you share the recipes of the delicious food you made like you for Baba Ghannoush?
    All the best and please keep posting blogs about foods and general healthy lifestyle and your thoughts even after 90 days.

  14. Luci says:

    I laughed when you mentioned not having time to cut up a lemon to squeeze it into your water. Girl!! It takes less than a minute. Less, if you “prep” the lemon and cut it into segments and just grab a segment as needed. I’ve been enjoying reading your daily blog about your progress. Good for you!

  15. Emily says:

    Sir George is the cutest!!! He must be the world’s most photogenic dog! We’re rooting for you Cassey! You’re doing so well on your journey and it has been so nice to read your blog every day. Your motivation is really motivating. Thank you for being you!!! Xxx (And for introducing me to this ice-cream holy moly)

    1. blogilates says:

      OMG isn’t that ice cream good!!??? And yes I love Sir George!!!

  16. Tara says:

    Hey Cassie I was wondering when you are eating your low carb stuff what does Sam eat? Just wondering because I find it difficult to eat healthy living with my boyfriend who likes to eat a bit less healthy than me. Any tips there? Lol. Btw I think you are doing great on your journey and I’m really glad to see you taking this step for yourself without caring what others think!

    1. blogilates says:

      Well for example, if we have tacos, he has the tortilla and I will have the lettuce wrap. So it’s always the other version of what I am having!

  17. montanagentry says:

    I hope to see more videos with your ballet moves! Your silent death cardio is one of my FAVES! Plus…you look great and glad you feel great! Don’t let the haters take any peace from your beautiful heart!

    1. blogilates says:

      HMMMM my ballet moves are not that graceful!

      1. Crystal says:

        They are pretty graceful in my opinion! ^u^

  18. Laura says:

    Funny the concept of time…
    You don’t have 5 minutes to wash, cut and squeeze a lemon but it takes you less than a minute to generate unnecessary waste…
    Plus, despit what it says in that awful tiny package, it isn’t true lemon and it’s benefits aren’t the same… Some food for thought in this climatic crisis

    1. Jess says:

      Exactly what I thought as well.. It’s so sad that there is so much unnecessary packaging (and products in this case) polluting the environment. Ofcourse sometimes it’s hard to avoid packaging, but it’s good to think about how you can reduce the amount of it:)

      1. Laura says:

        It’s so good to find people that care, thank you Jess, you made my day 😀

    2. Erica says:

      The thing is it wouldn’t even take 5 minutes to do that…more like 1 or 2. It makes me sad how much packaging people use simply because they think they don’t have “time” 🙁

  19. Julia says:

    Dear Cassey, I hope you read because I really want to help with some points. I fully support your 90 day journey but you have some misconceptions how the body works. I’m a biologist and I really know what I’m talking about. I don’t want to offend you in any way, so please bear with me.
    Firstly, a calorie IS a calorie. Yes, vegetables are healthier than chocolate but a calorie of cauliflower is the same as a calorie from cake. Imagine the common saying “What weights more, a pound of steel or a pound of feathers?” Same principle for calories. Yes, you’d rather sleep on feathers and cauliflower is better for your body, but for weight loss, it doesn’t matter where that calorie comes from.
    Second, regarding your weight and fat percentage during your period. As far as I understood, you’re measuring your fat percentage only with a scale. This is super inaccurate. Just a simple test: Step on the scale dry before showering and wet afterwards. The extra weight from your wet hair and body, will at least partly show as fat on the scale. You retain water during your period and it seems you ate bit more as well, so that’s that.
    To the set point. Yes it is correct that for most people you intuitively eat only as much as to maintain your current weight. When you lose weight, you need fewer calories to maintain, so when you eat as much as before, you will slowly gain. But that’s it. Your metabolism can’t get damaged. That would be not logical regarding evolution. Your heart rate will be lower during calorie restriction and a few days afterwards, when you eat normal again. But this isn’t permanent. Your mind is just not used to eating less yet, nothing to do with metabolism.
    And lastly, why you don’t have visible abs and a huge butt. Of course the build of your body plays a role. But for high definition abs, your training is just not optimal. The way you have way more endurance during the 100 and challenge than those body builders? There lays the explanation. You are training for endurance, they train to bulk, so they have visible abs and you don’t. It is really that simple. Low reps and lot of weight makes muscle definition, but endurance training does not.
    I hope I could clear some things up for you and you continue to be super positive and motivated. You are a great person Cassey!

    1. Bincy says:

      Wonderfully explained! 😊

  20. Jazmine says:

    Hello Casey! Good luck on your journey but I was wondering you’ve ever heard of Intermittent Fasting? It works so well! I’ve already lost 22lbs in about 2 and half months and I haven’t changed the way I eat (I’m vegan anyway….but often that not, a junk food vegan lol). Also you may want to consider giving up processed meats bc they really store as fast so easily on your body and they’re terrible for your cholesterol and heart health. Good luck ❤️

  21. Renee Hood says:

    So interesting to hear more about set points because it’s something I’ve heard about and want to know more! I’ve been dieting and lost some weight recently and I hope I’ve done it slow enough to make it a long lasting change. Really loving reading your posts each day! Its helping me stay motivated too!

  22. Laura says:

    I have 1,68 cm and 58 kg. I wold love to be around 56-57 maximum. It’s an unhealty weight? Because many people tell me I looked very unhealty at 54 kg.

    1. Nnewiam says:

      If you’re not starving, why do you have snacks for? Is it just because you WANT those nuts (and again, they are probably WAY TOO salty), not need them? I’ve never been on a diet, but I’ve never snacked either… maybe try not to eat between meals? A lot of nutritionists will tell you it’s bad for you. Your body doesn’t know if it’s digesting, hungry, ok, or thirsty… learn to listen to it! And please, PLEASE cut plastic… It’s extremely harmful for both you and the planet. Peppers do not come in plastic bags in nature… 🙁

      1. blogilates says:

        You’ve never snacked? Ever? Whoa that’s crazy! We just eat differently. Also, that’s how the peppers came at the store. And I don’t grow peppers in my backyard, so what do you suggest I do?

        1. Lu says:

          Here are some suggestions:
          1. Find a store that sells loose peppers sold by weight, using a paper bag
          2. Even better – buy loose peppers in your own reusable bag
          3. Find an alternative vegetable that doesn’t come wrapped in plastic – try something locally grown and in-season

          Our planet is in crisis and there are lots of easy little things we can all do to help, like using cutting down single-use plastic and investing in reusable shopping bags, avoiding take-out containers (ask if they can put the food into your own Tupperware), and taking public transport or cycling instead of driving 🌱

          1. Laura says:

            Great suggestions Lu! It’s amazing how some little changes can contribute to our planet’s situation 😉

        2. Nnewiam says:

          Hm… in France we simply don’t have access to plastic bags, so I just carry lots of paper bags if there aren’t any at the local store (never happens though). Vegetables can definitely be bought in their ‘raw’ state, no plastic or whatever 🙂 Just… veggies haha 😀 Do you also have a little market where you live? It usually happens once a week and it’s basically local producers coming to sell their fruits and vegetables. No plastic here, and verrrryyyy local products, which definitely makes them yummier 🙂
          I went zero-waste this year, and I’m always concerned when I see people buying their food all wrapped up in plastic. It’s actually very bad for your health, I just found a link in English that will explain everything so much better than me 🙂 And there’s always a solution here, I can’t believe America doesn’t have plastic-free products, you guys live in a giant country with lots of farmers 🙂

  23. Riia says:

    Please don’t quote pseudo-science in a place where it harms people as you have great influence over your readers. The Nutrition Diva quote, which is apparently only one of the presentable research sources, is not even written by a registered dietitian, a food scientist or a doctor. As such it can’t be presented as research, which implicates that the phenomena would have been studied in proper conditions, by academic professionals and cross referenced. The idea of shifting body’s set points IS NOT supported by academic research and it shouldn’t be presented as such.

    All good on your 90 day journey!

  24. Becky J. says:

    Set point theory is not real. And nor is “starvation mode” that you allude to. After standing up for yourself against bullies who refused to accept your fitness journey, it’s disappointing to see you revert to their (unscientific) talking points about set points and starvation mode. If set points are real, then why is obesity up worldwide? Why are people’s “set points” getting exponentially bigger? The span of a few generations isn’t enough for a genetic shift; increasing weights (ie: increasing “set points”) are aftereffects of hyper processed foods and ovedindulging in calorie-loaded meals. Set points should not have changed from the 60s to today, and yet, looking at worldwide obesity trends, body weights have. Please use your platform for good and don’t peddle unscientific, unfounded claims about set points. Your set point isn’t something your body determines: your set point is something a person decides for themselves by consuming a certain amount of calories and expending a certain amount of calories.

    1. blogilates says:

      Yes exactly. Set points are not determined by a person, they are determined by a number of factors like I stated above. And the set point theory is a theory so I’ll leave it at that.

  25. Sarah says:

    That’s so interesting about the set point!! My goal is literally 10% of my body weight away so that’s actually so perfect!

  26. Ashley says:

    I just want to say, this entire 90 day challenge has inspired me so much! Like you, I have felt like real me has been buried under constant outside opinions and I am also at my highest weight. I’ve been so inspired that I’ve also started a weight loss journey, so far down 3 lbs! Good luck and keep ignoring the haters! Thank you for everything you do!

  27. I love the idea if dehydrated lemons I your eater!! Ought to try that. Also if you have a hiusemaid you can request them to make it for you and leave it or in the table or fridge.

    I am a huge lover of salads! I totslly approve of yours ^^

    And what you say about set points is so true. Thanj giidness we can train and untrain what our bodies have learned from a bad diet.