Set Point Theory

-

Have you ever experienced how hard it is to lose weight and then maintain it? People fight hard to promote calorie deficits to lose weight but then are unable to keep those pounds off and usually end up gaining more weight than they originally lost. Most of this is due to the set point theory. The human body is genetically determined to be at a certain weight. Of course, dietary habits and environment can also contribute to your set point weight range.  

What is set point theory? Set point theory explains that within the body, there are hormones that regulate our appetite and our body fat storage. They stay in balance by communicating with each other and fight hard to maintain our set point range (which can fluctuate from 10-20 pounds!). A good example of set point theory is body temperature. Our body fights to maintain our 97-99ºF. It is like a thermostat that turns on and off in relation to if our body temperature is too cold or too warm. 

Research shows that when you are above you set point, your body’s metabolism increased to fight to lower your weight. This happens on the other end of the spectrum as well, when you are below your set point, your metabolism decreases and turns into starvation mode. This means that your body is going to hold on to everything that you give it. This will lead to slow down in weight loss, a plateau, or even weight regain (can be even higher than where you were previously). There is research to support that constant dieting can permanently alter your set point at a higher range. 

What does all this mean?

Something that stuck with me when I was learning about this, was that if you eat a balanced diet that consists of a mentality that “all foods fit” and ”everything in moderation”, then your weight will remain stable at your set point (within the 10-20 pounds). If you listen to your hunger and fullness cues that your body gives you, by eating when you are hungry and stopping when you are full, then your weight will remain stable at your set point (within the 10-20 pounds). If you have to restrict your calories and avoid foods to maintain a lower weight, then you are not where your body naturally wants to be. This is not normal eating and this is when other medical issues can start to arise when you are not feeding your body in the amount that it needs. 

Moral of the story: Stop worrying about your weight and focus on nourishing your body with all foods (“healthy” and “unhealthy”) J


LG

Müller, M. (2010). Is there evidence for a set point that regulates human body weight? F1000 Medicine Reports,2. doi:10.3410/m2-59

Why your brain doesn't want you to lose weight: Sandra Aamodt at TEDGlobal 2013. (2015, August 17). Retrieved from https://blog.ted.com/why-your-brain-doesnt-want-you-to-lose-weight-sandra-aamodt-at-tedglobal-2013/

Comments

Post a Comment

Popular posts from this blog

Are All Sugars Created Equal?

-
Image
Are All Sugars Created Equal?  I think one of the most confusing nutrition topics for people is sugar. With so many conflicting stories out there, it’s difficult to separate the facts from the fiction. Not to mention, the types of sugars are endless. How do we know what’s best for our bodies? White or brown sugar? Cane or raw? Should we just go with Stevia instead? Is it even okay to consume artificial sweeteners? Should we avoid foods with high amounts of natural sugar in them? Each answer only seems to lead to another question!  Let’s start off with distinguishing the purpose of sugar in the first place. Do our bodies even need it? The short answer is yes! Sugars are carbohydrates (what we commonly call “carbs”), one of the three main macronutrients that our bodies need for fuel to function and survive. One of the major ways to categorize sugar is by separating the “natural” sugars from the “added” sugars. Natural sugars are, well, naturally found in foods. They give us the energy th
Read more

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prevent hypohydration. Now, lets talk about pre-exercise me
Read more