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/