Set Point Theory: Explained!
From the foods we choose to eat, how much we eat, how hungry or full we are, and how we feel after eating, we know that our bodies can tell us a lot, we just have to listen. Intuitive Eating is all about trusting our bodies; when we practice body autonomy, we can realize and learn a lot more about our hunger and fullness cues, our cravings, and the ways different foods–from vegetables to convenience foods–make us feel. Many believe eating intuitively would cause the body to rapidly gain weight; some believe that the ability to tune into our internal cues would lead to uncontrollable downward spirals in terms of the foods and the amounts we eat. However, the flexibility of intuitive eating, and the rejection of restriction can actually do wonders for how we feel. Think about it like this: if you could eat a hamburger every single day, for every single meal, would you? Probably not! Once you ditch diet rules and reconnect with your internal cues, it may surprise you that you’d eventually want something refreshing, like a veggie or fresh piece of fruit. But, our bodies are programmed this way!
When we talk about eating, a natural segway is weight. But, not in terms of needing to see the lowest number on the scale in order to feel validated, accomplished, or accepted. Instead, our bodies are biologically engineered to maintain a weight range in order to function optimally, and the body fights to maintain this range. This is formally known as: The Set Point Theory. Each individual’s body comes with his or her own set point. Much like we’re born with our eyes, height, and hair color determined, and thus, out of our control, our set point is genetic and innate. This means that we have to actively choose to trust the set point our body has set for us; by staying within this range, we are allowing our body to function properly and show up for us each and every day.
Scientific research has shown that the average person’s set point range varies from about ten to twenty pounds. There is no magic wand that we can wave to determine this point, and there is no spell that can change it. Instead, this theory requires that we turn inwards, listening to our body and its natural cues. The simplest answer is to eat “normally”, but the definition of “normal” varies greatly from person to person. Intuitive eating is an individualized approach that functions to optimize health and wellbeing for the individual. Therefore, your normal might be vastly different from the next person’s, and that’s perfectly fine! However, it has been found that in women, particularly those ranging in ages 25-45, 65% show disordered eating symptoms, and, in addition, 10% have full-blown eating disorders. Adding these statistics up demonstrates that 75% of women in our society are not eating “normally”; here, we define normal as eating enough to fuel the body as well as having a balanced and maintained routine way of eating.
Weight over time will fluctuate; it would be impossible, and unhealthy, to maintain the exact same weight each and every day. Stressors like changes in eating behaviors, travel, hormones, and stress can affect our weight in various ways. Scientific evidence indicates that weight is not based on a one-dimensional aspect, but rather on a complex web of internal and external signals. Therefore, focusing on keeping our weight at its lowest is not only mentally, emotionally, and physically taxing, but also does not align with the principles of intuitive eating.
Finding your set point, without working with a professional, can be difficult! Here are some questions that you can reflect on in order to determine if you’re above or below your comfortable set range.
As a disclaimer, please do not attempt to make drastic changes to your eating behaviors or weight without first consulting a Registered Dietitian. If you are struggling with an eating disorder, please first reach out to our team. The following can be signs and symptoms of other medical conditions and does not serve as a diagnosis or in the place of a 1:1 nutrition consultation with an RD.
Are you above your setpoint?
Do you have difficulty recognizing when you’re actually hungry or when you had enough to eat?
Do you routinely eat beyond a comfortable level of fullness or feel lethargic, stuffed or just uncomfortable or unpleasant after meals?
Do you go through periods where you eat out of control, anticipating that you’re soon to start a diet?
Do you skip meals in an effort to lose weight and then overeat because you’re so incredibly hungry?
Do you skip certain meals to “save up” for a big feast or for a big meal?
Do you often eat as a coping mechanism? For example, tired, angry, or nervous?
Do you often feel guilty about some food or the amount of food you’ve eaten?
If you overeat, do you figure you’ve blown your “diet” and end up eating even more?
Do you often eat quickly without taking the time to focus on savoring the taste of your food and actually enjoy it?
Do you fluctuate between periods of sensible, nutritious eating and then eating out of control?
The questions above all relate to you above that set point range. If you say ‘yes’ to a lot of these questions, there is a good chance that you could be above your set point weight of where your body wants to be.
Are you below your setpoint?
Do you often feel cold?
Do you feel like you’re constantly preoccupied with food and often feel desperately hungry like there is an empty pit in your stomach?
Do you wake up with an overwhelming urge to eat?
Do you have difficulty sleeping because of a gnawing hunger?
Do you have an extremely low libido?
For females, do you have infrequent periods or skip them entirely?
Do you suffer from apathy, fatigue Irritability and or depression?
The questions above all relate to you below that set point range. If you answered ‘yes’ to a lot of these questions, there is a good chance that you could be below your set point weight of where your body wants to be. It might be a good idea to set up a consultation with an RD. You can do so here: HSH COACHING APPLICATION
We know that trusting your body, as well as adhering to intuitive eating, can be challenging!
If you are looking for additional guidance about your set point range, or intuitive eating in general, and feel ready to take steps toward restoring your relationship with food and your body check out our mini course, The HSH Essentials. Jenna, Danielle and Lauren dive into how to begin breaking free from diet rules, understanding stress’s impact on the body and how to have FUN with food again.
Written by Serena Pratt
Hi, I’m Serena! I’m a first year grad student at Columbia University studying Nutrition. I’m a former figure skater for Team USA, and because of that, I’ve had my own struggles relating to my complex relationship with food. Learning about nutrition has helped me to understand more about my personal journey, but has also led me to wanting to help others who may feel the same way! I’ve since learned how to listen to my body, can enjoy foods again, and am excited to share with and guide others in doing the same.
Learn more about me and the HSH offerings here.
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