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/
Elevate your spring and summer BBQ menu with this delicious and satisfying Prosciutto Pasta Salad recipe. Packed with roasted red peppers, parmesan cheese, fresh veggies, and a tangy dressing, this easy-to-make dish is perfect for any occasion. Learn how to create this crowd-pleasing pasta salad with our step-by-step guide.
Colostrum, the "liquid gold" supplement, is trending, but is it worth the hype? Learn about the benefits and limitations of bovine colostrum for adults based on current research. Discover the truth behind the marketing claims and make an informed decision about this popular wellness trend.
What’s something that fad diets have that you won’t find here? Well, to be honest, there are many things (LOL) restriction, strict rules, avoiding foods, etc. but the answer in this case is food additions! Nutrition Addition, let’s talk about it!
The sleepy girl mocktail has been making its rounds around TikTok, claiming to help you sleep easier and improve sleep quality. Let’s take a look at the ingredients and see if the talk measures up to the science!
Whether you are going for a run, lifting weights, or an athlete getting ready for a game or race, fueling your body properly is extremely important.
It seems like social media is always looking for ways to tear down or call specific foods bad for you. For the last few years, there have been so many negative articles about seed oils and how “toxic they are”. But are seed oils ACTUALLY bad for you? Let’s talk about it!
Metrics from activity on the app, Strava, expect that up to 80% of people make a resolution and abandon it before the end of January. What if instead of forcing yourself into a box of changes that may or may not be attainable and suitable for your lifestyle, you provided yourself space to grow, breathe, and find ways to better uplift and love yourself?
Many disordered eating behaviors have become so normalized that you might not even realize you are struggling, read on for some common normalized eating behaviors and why they are not normal at all.
As a busy college student, energy bites are a major staple food for me! They come together quickly, freeze well, and are VERY customizable. Packed with fiber and vitamin A, these energy bites are a tasty, no-bake, holiday treat for the whole family.
Step aside, Keto, because there is a new diet in town and it is even crazier than the last! Introducing: The Carnivore Diet
Metabolic Adaptation: maybe you’ve heard about it or read about it online. What is it? And why does it matter? Read on to learn more!
Whether you’re a college or professional football fan or if you just love a reason to tailgate and enjoy time with friends, these 5 tips may be helpful for you as you look to enjoy your time and continue to nourish your body!
Nine in ten US citizens consume caffeine. If you ask any college student or young adult, you would know that this is absolutely true. However, when is it time to put the energy drinks and coffee down? Let’s discuss!
In mid-July, a WHO subgroup released a statement about aspartame and its relation to cancer risk. This has been a source of confusion and worry for many. Let's clear things up!
My Relentlessly Judgmental Eyes is a body image poem about the journey to body acceptance.
Certain fruits and veggies grow during certain times of the year, so each season comes with a new variety of produce. Here are three reasons you should eat in season!
If you are on social media, you know that cottage cheese has been recently trending in every recipe possible.
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.
Find the perfect workout for YOU with this post.
A list of 10 intuitive eating books that will help you develop a happy and healthy relationship with food and body.
With cookout season in full swing, salsa is making its yearly comeback as a delicious summer snack.
A list of 12 books that will help your child or teen develop a happy and healthy relationship with food and body.
Dietetics student Emma Sommers shares her health story, what it’s like having a feeding tube in college, and what she’s learned.
Despite what you may have heard, sodium isn’t scary and low sodium snacks don't have to suck!
Discover the #morningglowmocktail, a delicious and sleep-enhancing drink featuring tart cherry juice, a natural source of melatonin. Learn how to make this easy mocktail and improve your sleep quality during #bettersleepmonth. #sponsored by Tart Cherry Industry. #ustartcherries