What is Set Point Weight Theory?
Written by Isabel Vasquez RD, LDN
Weight set point theory is something that those in recovery from an eating disorder or on an intuitive eating journey may be very familiar with. It’s the reason why different people’s bodies gravitate towards different weight ranges, even if they all eat the same and workout the same.
In this article, learn what weight set point theory is, if your weight set point can change, and how to know what your set point range is.
What is weight set point theory?
Weight set point theory is the idea that each of our individual bodies is genetically programmed to gravitate towards a certain weight range.
According to set point theory, if we move out of our set point range through weight loss or weight gain, our bodies gravitate back towards that range through a cascade of responses including hormonal shifts, metabolism shifts, and adjustments in our cravings.
Keep in mind that this is a range, not a single number. Most people’s weight will fluctuate up or down a few pounds throughout the month and that’s normal.
It is also important to be mindful that everyone’s set point range is unique; body diversity is normal and natural.
Your (and many others’) set point weight range may fall into the BMI category of “ov*rweight” or “ob*se”, and that does not mean there is anything wrong with your body. Instead, we must work to counter the anti-fat bias in our society and celebrate this body diversity.
Can your weight set point change?
The short answer is yes, your set point weight range can change.
Factors that can shift your set point range include:
Age
Muscle mass
Hormonal changes
Dieting or weight loss attempts
It’s normal for our weight to change as we age, partially due to hormonal and muscular shifts. Conditions that alter hormones such as thyroid-related ailments can also result in metabolic shifts that impact weight.
The last factor, dieting or weight loss attempts, is especially interesting for many. As this study explains, our bodies are more effective at regaining weight that’s been lost than they are at losing weight that’s been gained.
Thinking about this from a survival standpoint, it makes complete sense.
If we lose weight, that can initiate a starvation response in our bodies because our bodies don’t know the difference between a voluntary restriction (aka dieting) and a famine.
Being at too low of a weight means we have less energy stores available in case of famine, so your set point weight might increase to increase energy stores in case of another “famine”.
This increase is not your fault!
Society makes us feel as though we have failed if we gain weight. In reality, this response is a totally normal, biologically-important survival response.
That being said, many people are surprised to know that not only doesn’t dieting result in sustainable weight loss, it may even result in long-term weight gain.
How can you discover what your set point weight is?
Generally, practicing intuitive eating and, as counterintuitive as it may sound, not focusing on your weight often helps you reach your set point weight range.
However, it’s worth considering why you are eager to know your set point weight range.
Are you afraid of gaining weight?
Are you hoping that intuitive eating will help you lose weight?
First of all, if you answered yes to those questions, shower yourself in compassion. You are definitely not alone. It makes sense you’d have those hopes considering we live in a society steeped in anti-fat bias.
That being said, one of the best parts of finding food freedom and practicing body neutrality is not being preoccupied with the number on the scale.
Even if the number you’re focusing on isn’t the number on the scale but another number—such as the size of your clothes—be mindful of how that number might be controlling you.
How you can shed the weight of that weight-centric thinking?
The drawbacks of weight set point theory
There are pros and cons to everything, and weight set point theory is no exception.
While this theory can help normalize body diversity, over-focusing on set point weight can be a slippery slope.
Some people may become hyper-focused on reaching their set point weight or on maintaining the lower end of their set point weight that they lose sight of what food freedom and weight-neutrality is really about.
It can become another form of weight manipulation that disconnects you from your body’s hunger, fullness, and satiety cues.
Final Thoughts
Weight set point range can be a helpful tool in accepting your body and understanding what affects your weight besides diet and exercise. Yet, one of the best ways to make peace with your body is to stop focusing on the number on the scale.
At the end of the day, all of our bodies deserve to be celebrated. Whether or not we are in our set point range and whether or not our set point falls into what society classifies as desirable, we deserve respect.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, check out our nutrition library.
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