What is Set Point Theory?
In a world that is often hyper-focused on the number on the scale and utilizes the (antiquated, flawed) BMI scale as an indicator of health, it can be hard to know what a healthy weight looks or feels like. Equations, calorie counting, the worshiping of smaller bodies, and fad diets can make it tricky to discern what our bodies naturally want by eroding innate trust and communication with our intelligent bodies. Luckily, when we break free of diet culture we can learn to tune into our bodies needs, wants, and biologically predetermined weight.
The set point theory of weight is the well researched truth that each of us has a range (about 10-15% of body weight or 5-20 pounds) of weight where our body naturally wants to settle. The ‘set point’ is the name for the best weight range for us, where our body is happy and healthy. Everyone has their own natural set point that is best for them. Bodies naturally exist in diverse shapes and sizes, and some more closely fit societal “ideals”, and many others deviate from the narrow societal expectations of what bodies “should” look like. When we are in this range our bodies can function properly and weight stays pretty stable. Think of your body as having a biological blueprint that decides so many features and physical traits including height, shoe size, eye color, hair texture, skin color, blood type and so much more. Our body shape and size are included here (so, largely outside our control). Another thing related to genetic makeup that can somewhat predict our set point would be the body shape and size of members in our biological family and ancestry.
When we start to go outside this intended range, the body does everything it can to push us back to our natural set point. It is designed to seek and maintain homeostasis, or equilibrium. If we try to force our body outside of this range through pursuing weight loss, it fights back with everything it's got. Your body will start to adjust your appetite, resting metabolism, food cravings, movements, and even how many calories it extracts from your food when it is outside of its set point. A great example of how the body fights for us to stay at our set point can be found in a study done at the Mayo Clinic. In this study, the researchers fed 16 participants an extra 1,000 calories a day for 8 weeks and told them not to do any purposeful exercise. Based on typical calories and weight equations we might expect that people eating 1,000 extra calories for two months and not exercising would gain about 16 pounds. What actually happened is that people gained between 0.79 and 9.3 pounds! That is a noticeable range and a pretty big difference in weight gain than researchers were expecting. The big finding was that the participants started moving more when they ate more calories. These weren’t longer or harder workouts though - they weren’t intentionally exercising at all- these were just more everyday forms of physical activity (referred to as non-exercise activity thermogenesis or NEAT) like fidgeting, typing, yard or house work, and walking. The study participants were moving more throughout the day without even realizing it because their bodies knew just what to do to maintain equilibrium and keep them at their original weight range even when eating an additional 1,000 calories every day above their usual average intake. This is just one example of how the body fights to keep us at our natural set point, but how do we know if we’re in that range?
Since everyone has their own unique set point there is no equation or perfect number that can tell us if we are there or not….so how can we tell? We can find out if we are in a healthy range of weight when, aside from any underlying conditions, we have a well functioning body. Our weight is generally stable without external effort, and we aren’t struggling or going to extremes to maintain it. Those of us who have menstrual cycles will have their period on a regular monthly basis (keep in mind that hormonal contraceptives can mask a missing period). We will have strong hair and nails and bloodwork within normal ranges. We will (for the most part) experience normal hunger and fullness cues that we can tune into and respond to. If we are eating intuitively, engaging in mindful movement, getting restful sleep, engaging in stress management practices and experiencing a stable weight we are very likely at our set point. At our set point, there is room for fun and satisfying eating experiences, spontaneous eating experiences that aren’t just in response to physical hunger, occasionally overshooting fullness because the food simply tastes good, and taking time off from intentional movement. Bodies are resilient and adaptive, not robots that require specific algorithms to function.
Because each of us have our own unique set point we may be perfectly healthy at a different weight than people around us. Some people fall outside the “standard”, and that doesn’t indicate that there is something pathologically “wrong” with their weight, the only issue is with how society stigmatizes those perfectly good and normal human bodies. This is where breaking free of the diet mindset and learning to eat intuitively comes in handy. When you trust, nurture, and respect your body without intervening, you can achieve your natural set point without obsession and frustration. Your body is on your side.
With all of this said, there are a few things to keep in mind that can influence our set points or even push them out of our biologically predetermined range. Here are a few ‘red flag’ things that can influence your set point:
Restricting foods- Restriction and restraint around food is highly stressful to the body, which is sensitive to any threat of famine. A positive relationship with food that includes adequacy, consistency, balance, moderation (everything in moderation, including moderation!) variety and enjoyment is a good indicator of being within our set point range
Excessive exercise- Similar to not eating enough, if we are exercising too much (if you are unsure about what this means, or suspect you may be abusing exercise, reach out for support!), this is stressful on the body and can push the body out of balance
Relying on food for emotional comfort- If we regularly eat in attempt to sooth uncomfortable emotions without employing a variety of coping mechanisms, we may be routinely eating beyond our body’s needs, and slowly moving our set point higher than our bodies are intended to be
Food/weight anxiety- Chronically feeling anxious or stressed around food can lead to a tumultuous relationship with food, could change our hormone profiles (hint: stressing about food is still stress!) and may move our set point outside of our healthy biological blueprint. Unhealthy preoccupation with food can also indicate that something is off with our relationship with food
Trauma- Folks with a history of trauma may have a higher incidence of disordered eating. According to the Center for Discovery: “approximately 75 percent of women who have enrolled in residential treatment for their eating disorder admit to experiencing some form of trauma while 50 percent of these women have a history of PTSD. Additionally, studies have also shown a strong correlation between binge eating and PTSD.”
What do you think about this theory of weight? What questions do you still have after reading?
More resources:
https://seven-health.com/2020/10/114-weight-set-point/
https://nourishrx.com/set-point-theory/
https://www.precisionnutrition.com/problem-with-calorie-counting-calories-out
https://www.barnesandnoble.com/w/the-body-keeps-the-score-bessel-van-der-kolk-md/1117229987
https://pubmed.ncbi.nlm.nih.gov/12468415/
