Breaking Your Set Point Weight


As a personal trainer for well over a decade, I have trained people of all ages, fitness levels and sizes. 


People can gain weight by having a slice of pizza and others must dramatically increase calories to gain weight. I have had clients that struggle to lose five pounds in two months because of a sluggish metabolism and others that seem to drop pounds with minimal changes. These people are from all walks of life, but all of this can be attributed to genetics.


You can defy some of your genetic makeup, but it takes serious dedication and the ability to persevere. For those of you completely confused because of all the work you are putting in: relax. It’s not all your fault—there is something called set point weight you should blame.


Our bodies tend to be comfortable at the temperature of 98.6° and the same goes for weight, our bodies have a comfortable number that it gravitates towards. This is the reason you may find yourself losing and regaining the same ten pounds. You may feel like no matter what you do, your body does not want to budge from a certain number. That doesn’t mean you are doomed to stay at a plateau.


Here are some of my tips for how you can break the weight loss plateau and change your set point weight!


Get in a Routine


Our bodies like routine and once you get on any schedule, it becomes easier to stick to it. This is the case when it comes to exercise. So, get on a routine of healthy eating and exercising the same time every day. Your body will respond with changes both in the way you look and feel. And you may see your set point weight start to change!


Say Goodbye to Late-night Snacks


If you are having trouble breaking your set point weight, you may want to nix all late-night snacks. Late night snacking will add unwanted inches to your waistline because you are not burning off these late-night calories before heading off to dreamland.


Cut out all late-night snacking three hours before bedtime and cross your fingers that your set point weight will thank you by dropping some pounds!


Don’t Skimp on Sleep


I think that one of the most disregarded ways to lose weight is sleep. Skimp on sleep and you will have less energy and gain weight. This is something people frequently forget the importance of. In an ideal world, 7-9 hours of sleep would be the daily marker. But if you are hitting the lower number, you can try to squeeze in a power nap in the afternoon.


A 15-minute nap can help you have a surge of energy and boost your metabolic rate, and this can help you to combat your set point weight!


Add Weights


Adding weights to your workout can better your weight-loss journey by volumes. This can be done through body weight exercises like pushups and squats or just by using free weights. The resistance will help you to lower your body composition and boost your metabolism in the process. Before you know it, your set point weight will respond by adjusting accordingly!


Put in Some Overtime


Kick it up a notch to set your metabolism on fire and double up on your workouts. A workout in the morning followed by an evening workout is a great way to boost your metabolism while adding a boost of calories burned. To break the boredom, try varying these two routines!


Weigh in Once Per Week


Just once per week, you should hop on the scale to gage just where you are at and see if the changes you are making are helping you to combat your set point weight. No more and no less because you do not want to stress! That’s not to say that you shouldn’t be aware of the changes you have made (and the results)! Reward yourself with a new fitness outfit—now that is great workout motivation!


Be Optimistic


The power of positivity is truly astounding. If you look up and see all that you are, rather then what you could be, you will naturally become more satisfied with life. If you look at how far you have come, not how far you have to go; you will continue to see great results.


Be happy where you are today and keep up with your positive changes. Your body will thank you with better health markers, increased energy and hopefully a decreased set point weight. Believe, work your butt off and never give up; because there is nothing you cannot do. It is all within you if you just work hard and stick with it!



Tara Zimliki is a nationally recognized weight loss expert, personal trainer, health coach, health writer and founder of Tara’s Bootcamp, the Premiere Bootcamp of New Jersey. Tara also runs her own blog,