Ever wonder why you seem to gain weight back every time you go on a diet? Some people believe that “set point theory” can explain this.
This interesting theory suggests that your 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 body weight set point theory originally came from animal studies and was later applied to humans. It was first proposed in 1953 by scientist Gordon C. Kennedy, who proposed that our bodies regulate fat storage. In the 1980s, researchers developed set point theory based on this idea.
The theory is that our bodies have a set point for weight or fat mass that they naturally try to maintain. According to this theory, our body systems, including hormones and metabolism, adjust after weight loss or gain to bring us back to this set point.
Although this theory has been around for decades, it has yet to be proven in humans.
Most supporting evidence comes from animal studies, while human studies are largely observational, making it difficult to control for all variables. Some experts question whether environmental, economic and social factors also play an important role in weight regulation, challenging the idea of biological set points.
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Is Set Point Theory Confirmed?
In short, no. The set point theory has not been proven. Critics argue that the theory oversimplifies weight regulation and ignores environmental and psychological factors. Some counterarguments emphasize that lifestyle changes, such as diet and exercise, may alter the set point over time.
To more fully understand the complexity of body weight regulation, more studies in humans are needed.
Why does the body want to maintain a certain weight?
If there is such a thing as a set point, it probably stems from an evolutionary survival mechanism. In the past, stable body weight increased the likelihood of coping with food shortages, thereby improving the chances of reproduction.
To maintain a stable weight, the body uses natural processes involving appetite-regulating hormones such as leptin and ghrelin. Leptin tells you when you’re full and has enough energy, while ghrelin makes you feel hungry. These signals help balance the energy you take in and use, and keep your weight stable.
All in all, the scientific theory as to why your body avoids large changes in weight is because it wants to maintain a certain weight range to prevent you from starving.
If there is a set point, can it be changed?
Yes, in theory the set point can be changed. According to this theory, things like childbirth, menopause, aging, environment, and illness all seem to change a person’s set point throughout their life. According to StatPearls, “Most people have not one, but several set points throughout their lives.”
For example, a combination of diet and regular exercise can help with gradual weight loss, which may lead to an eventual lowering of the set point. Although it takes time and effort, gradually developing healthy habits can change the way your body manages your weight, leading to a new, healthier balance.
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Does diet affect set point?
Your diet plays an important role in your weight loss journey. Caloric restriction can initially reduce your weight, but the body usually responds by slowing metabolism and increasing hunger in an attempt to return to its original set point. Over time, this may make it more difficult to lose weight and may even lead to weight gain.
In theory, different macronutrient ratios could also affect the set point. A high-protein diet can make you feel fuller, increase energy expenditure, and potentially lower your set point. Conversely, a high-carbohydrate or high-fat diet may affect insulin sensitivity and fat storage, thereby affecting weight regulation.
Could movement affect the set point?
Regular exercise can positively impact your set point by increasing metabolism, building muscle, and balancing hormones.
Aerobic exercise, such as running and cycling, which burns calories and improves heart health, may change your set point. Strength training strengthens muscles and increases calorie burning even at rest.
Exercise also regulates hormones such as leptin and insulin, promoting satiety and efficient energy utilization.
Effective Strategies for Changing Your Weight
Theory is one thing, but if you believe in the set point theory, you may start to feel like your weight loss efforts are pointless. But even if the set point theory proves to be true, you can still lose weight within your set point range.
Research shows that a modest 5% weight loss can lead to real health improvements, including a reduced risk of insulin resistance.
Here are some weight loss tips that may help:
lose weight gradually
Understanding how your body adapts to weight loss (such as changes in metabolism and hormones) can help you develop a better sustainable weight loss plan. A consistent healthy diet, consistent exercise, and lifestyle changes can help with weight management and improved overall health. A recent meta-analysis found that gradual weight loss is less likely to hinder metabolism than rapid weight loss.
Staged weight loss method
Some people may lose a lot of weight during a brief burst of motivation, but maintaining the new weight can be challenging. Therefore, it may be a good idea to lose weight in stages. This helps your body adapt to your new lower weight through metabolic adaptation and supports sustainable weight management.
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Keep a food log
Keeping a food journal is a smart way to learn more about your eating habits, identify areas for improvement, and establish mindful eating. Tracking what you eat can help you make better food choices and control portion sizes, which can facilitate progressive weight loss.
Increased non-exercise activity thermogenesis (NEAT)
Simply put, NEAT is the energy you use for daily activities like walking, fidgeting, and doing basic household chores. Increasing NEAT can increase the number of calories you burn each day through household activities such as cleaning, cooking, and laundry. Increasing NEAT helps increase metabolism and energy expenditure, promoting gradual weight loss.
Benefits of strength training
Regular strength training strengthens muscles, thereby boosting resting metabolism and overall calorie burning. When muscle replaces fat, your body uses more energy, contributing to healthy weight loss.
Optimize sleep
Quality sleep helps regulate levels of hormones that control appetite and metabolism. Adequate rest helps with energy balance, reduces appetite, and improves metabolism, all of which can support slow and steady weight loss.
Bottom line: Set point theory and its impact on body weight
It’s not a definite fact, but proponents of the set-point theory describe it as your body’s personal weight thermostat, which always strives 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 resist large changes in weight.
Maintaining a healthy weight can be difficult, but a consistent combination of healthy eating, regular exercise, and good sleep can help you shed those extra pounds. Adopting these healthy habits may be the key to achieving your weight goals.
Post Is Set Point Theory the Reason You’re Not Successful in Losing Weight? First appeared on MyFitnessPal Blog.
