Have you ever wondered why your weight seems to creep back up after every diet? Some people believe there is a theory called “set point theory” that explains it.
This intriguing theory suggests that the body has a preferred weight range that it fiercely defends, making lasting weight loss a complex challenge. Read on to learn everything you need to know about this theory that attempts to explain why lasting weight loss is so difficult.
What is set point theory?
The set point theory for body weight originally emerged from animal studies and was later applied to humans. It was first introduced in 1953 by scientist Gordon C. Kennedy, who suggested that our bodies regulate fat storage. In the 1980s, researchers built on this idea to develop the set point theory.
The theory goes that our bodies have a set point for the weight or fat mass they naturally try to maintain. According to this theory, our body systems, including hormones and metabolism, adjust to return us to this set point after we lose or gain weight.
While the theory has been around for decades, it has yet to be proven in humans.
Most of the evidence supporting this claim comes from animal studies, and human studies have been mostly observational, making it difficult to control for all variables. Some experts question whether factors such as the environment, economy and society also play a role in weight regulation, calling into question the idea of a biological set point.
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Is the set point theory proven?
In short, no. Set point theory is not a proven fact. Critics argue that the theory oversimplifies weight regulation and neglects environmental and psychological factors. Some counterarguments point out that lifestyle changes, such as diet and exercise, can shift the set point over time.
Further human studies are needed to more fully understand the complexities of weight regulation.
Why might the body want to maintain a certain weight?
If there is a reference point, it could be due to evolutionary survival mechanisms. In the past, a stable weight increased the probability of surviving food shortages, which in turn increased the chances of reproduction.
To keep your weight stable, your body uses natural processes that involve appetite-regulating hormones such as leptin and ghrelin. Leptin tells you when you are full and have enough energy, while ghrelin makes you feel hungry. These signals help balance the amount of energy you take in and use, keeping your weight stable.
In short, one scientific theory that explains why the body avoids large weight changes is because it wants to maintain a certain weight range to prevent you from starving yourself.
If there is a set point, can it change?
Yes, the set point could theoretically change. According to theory, factors such as childbirth, menopause, aging, environment, and disease appear to shift the set point over the course of a lifetime. According to StatPearls, “most people have not one, but several set points over the course of their lifetime.”
For example, combining diet and regular exercise can help you lose weight gradually, potentially leading to a lowering of your set point. Although it takes time and effort, gradually incorporating healthy habits could change the way your body handles weight, leading to a new, healthier balance.
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Could diet have an impact on set point?
Your diet plays a major role in your weight loss journey. Calorie restriction may cause you to lose weight at first, but the body often responds by slowing down the metabolism and increasing hunger, in an attempt to regain its original equilibrium point. Over time, this can make it harder to lose weight and may even lead to weight gain.
In theory, different macronutrient ratios could also influence the set point. High-protein diets may make you feel fuller and increase energy use, which could lower the set point. Conversely, high-carbohydrate or high-fat diets may affect insulin sensitivity and fat storage, thereby affecting weight regulation.
Could exercise have an impact on set point?
Regular exercise can positively influence your set point by improving metabolism, building muscle and balancing hormones.
Aerobic exercises, such as running and cycling, burn calories and improve heart health, possibly shifting your baseline. Strength training builds muscle, which increases calorie burn even at rest.
Exercise also regulates hormones such as leptin and insulin, improving satiety and efficient use of energy.
Effective strategies to change your body weight
Theories are one thing, but if you buy into the set point theory, you might start to feel like your weight loss efforts are futile. But even if the set point theory turns out to be true, you can still lose weight within your set point range.
A modest weight loss of just 5% of body weight has been shown to produce real health improvements, including a reduced risk of insulin resistance.
Here are some weight loss approaches that might help:
Gradual weight loss
Understanding how your body adapts to weight loss (e.g., changes in metabolism and hormones) can help you create better, sustainable weight loss plans. Sustained healthy eating, consistent exercise, and lifestyle changes may help you manage your weight and improve your overall health. A recent meta-analysis found that gradual weight loss is less likely to stall your metabolism compared to rapid weight loss.
Phased weight loss approach
Some people can lose a lot of weight during a short period of motivation, but maintaining the new weight can be a challenge. Therefore, it may be a good idea to lose weight in phases. This helps the body adjust to the new lower weights by allowing metabolic adaptation and supporting sustainable weight management.
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Keeping a food log
Keeping track of what you eat is a smart way to become aware of your eating habits, identify areas that need improvement, and adopt mindful eating. Keeping track of what you eat can help you make better food choices and control portions, which is beneficial for gradual weight loss.
Increased non-exercise activity thermogenesis (NEAT)
In simple terms, NEAT is the energy you use for everyday activities like walking, moving around, and doing basic tasks. Increasing NEAT can increase the number of calories you burn every day simply by doing household chores like cleaning, cooking, and doing laundry. Increasing NEAT helps elevate your metabolism and energy expenditure, making gradual weight loss easier.
Benefits of strength training
Regular strength training builds muscle, which increases your resting metabolism and overall calorie burn. As muscle replaces fat, your body uses more energy, which helps you lose weight in a healthy way.
Sleep optimization
Quality sleep can help regulate hormone levels that control appetite and metabolism. Adequate rest promotes energy balance, reduces cravings, and improves metabolism, all of which can support slow, steady weight loss.
In summary: the set point theory and its impact on weight
It’s not an absolute truth, but proponents of the set point theory describe it as your body’s personal weight thermostat, which is always working to keep your weight within a certain range. The theory suggests that our bodies have a built-in autopilot mechanism that adjusts hunger, metabolism, and energy levels to withstand large weight changes.
Maintaining a healthy weight can be tricky, but a consistent combination of healthy eating, regular exercise, and plenty of rest can help you lose the extra weight. Developing these healthy habits can be the key to reaching your weight goals.
The post Is Set Point Theory the Reason You’re Not Losing Weight? appeared first on MyFitnessPal Blog.
