What is set point theory and can I reset my weight set point?

What is set point and can I reset my weight set point?

Can I reset my weight set point is a common question I get asked in clinic. In this post we will look at what set point is, how it works and if you can try to reset it.

Set point is a theory that suggests that each person has a weight range that is genetically predetermined. This is much like height or shoe size. You cannot change your shoe size or your height without going to extremes. The same is true of your weight. If you look at your parents you may be able to see similarities. For example, why you are a certain height, or you may share a shoe size. Yet so often diet culture suggests that we should use extreme methods to lower our weight.  

Whilst it is called a “set point” it is actually not one point or weight but a range. I prefer the term settling points because this can change through life. Your settling points are where your body naturally functions and performs optimally. Now, it is key to point out that our weight does not stick at one set number. But fluctuates within a small range throughout normal life. These small fluctuations in weight over time are entirely normal. 

Think about this: What would happen if you stopped dieting or attempting to manipulate your body’s weight? According to set point theory, your body would stabilise within its natural range. While occasional weight changes can occur—like slight increases during the holidays or decreases with illness. Your body is designed to regulate itself and return to this natural set point over time. 

What happens at your set point?

Your set point weight range is not about being at your lowest possible weight but rather at the weight where your body thrives. It’s where energy levels are stable, hormonal functions are balanced, and you feel mentally and physically well.

Sounds almost too good to be true! Yet I personally can tell you that this is how my weight story has been. After stopping trying to control my weight, I settled into my set point range. I have been there for over 20 years. Even after having babies my body naturally brought me back to my set point range.

What Factors Influence my Set Point for Weight?

Your set point for weight is shaped by several factors, including:

1. Genetics: Your genes play a significant role in determining your natural weight range. Just as they influence other traits like height, bone structure, and metabolism. This is why family trends can offer clues about your set point weight. For example I’m almost the same shoe size as my dad. However weight wise I am most like one of my aunts. Take a look at others in your family and think who you are most physically like. 
2. Body composition: Factors like muscle mass, fat distribution, and bone density also affect where your set point lies. These elements vary from person to person and make each individual’s ideal weight range unique. Your ethnic origin will also play a role. 
3. Feedback systems: Your body has complex systems designed to regulate weight, ensuring it stays within a healthy range. Which means you don’t have to adjust when you eat slightly differently for a few days (eg a holiday).

Feedback Systems Include:

• Hunger hormones: Signals like leptin and ghrelin regulate appetite and fullness. These encourage you to eat more or less based on your body’s energy needs.
• Metabolic adjustments: If you overeat, your metabolism may speed up to burn off extra calories. Ever notice you get hot after eating? While undereating can cause it to slow down to conserve energy.
• Energy expenditure: Activities like fidgeting, walking, or even slight increases in body temperature are subtle ways your body adjusts energy use to maintain balance.

When you’re at your set point for weight, your body has built-in mechanisms to maintain it. These mechanisms work if there are short term changes. For example:

• Eating More: Your body may respond to overeating by increasing your metabolic rate and body temperature. This uses up the excess calories.
• Eating Less: When you eat less than your body needs, your metabolic rate can slow down to conserve energy.

Even hunger and food preoccupation are regulated by these feedback systems. Fat cells can send signals to your brain to adjust your appetite and energy use accordingly. That means if you can tune into your bodies signals it will tell you what, when and how much to eat. We really do have incredible systems.  

How Dieting may reset your weight set point

One thing that can reset your weight set point is the impact of diets. Frequent dieting can interfere with your body’s homeostasis, making it harder to maintain your settling point. When you restrict calories, your body perceives this as a potential threat to survival. Will it get enough energy? It needs to preserve itself. So, to compensate, it may:

• Lower Your metabolic rate: Your body slows down processes like digestion and energy expenditure to conserve calories. You may feel tired and colder.
• Increase hunger signals: You may feel more preoccupied with food as your body signals a need for more energy. It tells you to eat more. 
• Promote fat storage: If you keep dieting and restricting your body becomes more efficient at storing fat. This is to ensure it has enough energy to keep you alive. It has a biological drive to look after you and keep you well so this is to guard against future food deprivation.

You can read about this in much more detail in my post about metabolism. Over time, fad diets can lead to a cycle of restriction and rebound weight gain. Thios can reset your weight set point,, making it harder to trust your body’s cues. I promise, if this has been your story over the years that there is a way forward. You can get back in tune with your body again. 

How to Know If You’re at Your Set Point Weight

Identifying your set point weight involves eating consistently and without restriction. This means having regular meals and snacks, avoiding prolonged hunger, and nourishing your body adequately. When you’re at your set point for weight, your body functions optimally. You’ll likely experience stable energy levels, improved concentration, and balanced hormones. It should just feel like your body works better, some people describe this as a sense of  “wellness”.

Here are some practical ways to determine if you’re at your set point weight:

1. Review your weight history: Reflect on a time when your weight was stable. When you were eating normally without engaging in extreme dieting or exercise. This can provide valuable insight into your natural set point range.
2. Consider family: Look at your family members’ weights, particularly siblings or parents, as genetics heavily influence your set point. While this isn’t a perfect predictor, it can offer clues.
3. Monitor your menstrual health. For women, a regular menstrual cycle often signals that your body is receiving adequate energy and is functioning well. However, this isn’t the only factor to consider, as hormonal birth control or individual variations can impact your cycle.
4. Evaluate Post-Dieting Patterns: If you’ve been a serial dieter, think about the weight your body tends to return to between diets. This “default” weight is often close to your set point.

The Science Behind Set Point for Weight Regulation

Set point theory is based on the idea that our bodies have a natural ability to maintain balance, or homeostasis. Let’s dive into the science here. It is achieved through various physiological processes:

• Hormones: Hormones like leptin (produced by fat cells) communicate with your brain to say when you should be hungry. When your body’s energy stores increase, leptin levels rise, signalling your brain to reduce your appetite. Conversely, when your energy stores decrease, leptin levels drop, prompting you to feel hunger.
• Thermogenesis: Your body can adjust its temperature and metabolic rate to balance energy intake and output. For example, eating more might lead to a slight increase in body heat as your metabolism speeds up.
• Gut-brain connection: Your digestive system and brain constantly communicate, helping to regulate appetite, fullness, and energy needs.

These mechanisms work together to keep your weight stable within your natural range, even in the face of occasional fluctuations. I think it’s a very clever system.

Common Misconceptions About Set Point Weight

1. Your set point is a fixed number: Many people believe their set point is a single, unchanging number, But it’s actually a range. Fluctuations of a few kilograms are normal and healthy. Think of your set point range rather than single weight should help you to avoid feeling concerned about fluctuations.
2. You can diet to reset your weight set point: While weight loss is possible, sustained attempts to drop below your natural range often lead to physical and psychological stress. Your body may respond with increased hunger, decreased energy, and heightened preoccupation with food. The concept of altering our metabolism isn’t as simple as it is sometimes made out to be. Extreme dieting and restriction can all have a harmful impact on our bodies and wellbeing. 

Practical Tips for Embracing Your Set Point Weight:

• Adopt flexible eating: Let go of strict dieting rules and focus on eating intuitively, honouring hunger and fullness cues. Start here to understand more about normal vs disordered eating.
• Stay active, but avoid extremes: Engage in enjoyable, moderate physical activity without overexercising. Exercise and movement should be a positive behaviour to support your body, not punish it.
• Practice self-compassion: Accept that your body’s needs and weight may fluctuate over time. Your weight changing doesn’t make you a bad person.

Takeaway: trust your body’s wisdom

Set point weight theory emphasises the importance of respecting your body’s natural range. By nourishing yourself with regular, balanced meals and listening to your body’s signals, you can achieve better health and well-being without the stress of constant dieting.

Your set point is unique to you, influenced by factors like genetics, body composition, and overall health. Embrace it as a reflection of your body’s innate wisdom and focus on how you feel rather than striving for an arbitrary number on the scale.

Remember, achieving balance doesn’t happen overnight, but with patience and consistency, you can build a healthier relationship with your body and food.

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