Set Point Theory: An Explanation
Despite current research efforts to figure out what makes weight loss/gain easy for some and hard for others, we still don’t have a definitive answer. What we do know is that how easy it is to gain and lose weight varies greatly from person to person. A person’s socioeconomic status, genetics, environment, attitudes around eating, sleeping habits, and more all contribute to how easy or hard a person can change their weight. These contributors to weight loss and gain are known collectively as Social Determinants of Health (SDOH). To learn more about SDOH, take a look at the bottom of this article!
Recently, a theory about why weight loss is hard for some people has been making its rounds around the internet. This theory is called Set Point Theory. Let’s talk about it!
What is Set Point Theory?
Set Point Theory is the idea that each of our bodies have specific ranges of weight that they prefer to stay in. Our bodies will work to keep our weights in these ranges regardless of how much we eat or exercise. This “range of weight” is called a person’s set point weight. Set point weight can vary greatly from person to person, and is determined by one’s genetics, hormones, and environment.
Keep in mind, Set Point Weight Theory is only a theory and is still actively being researched.
How Does Set Point Weight Work?
Basically, our bodies will ‘fight’ to maintain our set point weight. Our bodies do so by using hormones, such as leptin and insulin, and by adjusting the speed of our metabolism.
Let’s look at leptin. Leptin is a major hormone of set point weight theory. It works to control how much you eat and the rate at which you burn calories to ensure that your body has enough energy to meet its needs.
Leptin is what makes you feel full and satisfied after a meal. High amounts of leptin tell your brain that you have enough fat stored up to meet your needs. In response, your body will burn calories at a normal rate, and you won’t feel compelled to eat.
Low amounts of leptin tell your brain that you don’t have enough fat stored. In response, your body will burn calories at a slower rate, and your body will start to tell you that it is hungry.
To put this idea into practice, I’ll give an example. Let’s say you felt hungry, but decided to skip a meal. You would think that skipping a meal (aka, eating less calories in a day) should promote weight loss. Right?
Not exactly. Low leptin levels tell your body that it isn’t receiving the energy it needs, and it responds by burning calories at a lower rate than if your body was fed. Because calories are being burned more slowly when you are hungry, the body maintains its weight instead of losing it.
How do I Know If I’m at My Set Point Weight?
Your body will most likely be at its set point weight when you are eating in ways that honor your hunger cues. In other words, eating when you are hungry and stopping when you are full.
It sounds so easy when it’s put like that, but many people struggle with this! Our culture promotes a lot of behaviors that make it hard to recognize our hunger cues. For example, skipping meals, eating quickly, “saving” up calories for a large meal, feeling guilty about eating ‘bad’ foods, and more have all been normalized in our society.
Those who repeatedly lose weight from dieting and gain it back after, referred to as yo-yo dieting, are likely to experience a change in their set point weight. This change can result in a higher or lower set point weight. Dieting is not a component of establishing a stable and sustainable set point weight.
Learning to recognize and honor your hunger cues can feel like a challenge. If you’re in need of some guidance, you’ve come to the right place! Check out our HSH offerings to get all your nutrition and health related questions answered today!
https://health.clevelandclinic.org/set-point-theory/
https://www.healthline.com/nutrition/leptin-101
https://find-foodfreedom.com/setpoint-theory-what-is-your-setpoint/
Written by Sarah Haaser
Hey, I'm Sarah!
I am an undergraduate senior at Purdue University majoring in Nutrition & Dietetics. I enjoy trying new recipes and thrifting when I’m not in class or studying! Learn more about the HSH offerings here.
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