What is Set Point Theory?
Hitting a weight loss plateau can be very frustrating, especially if you don’t understand the motive behind it. One of these reasons could be the set point theory. This hypothesis believes that humans have a biologically regulated weight range that the body tries to maintain regardless of our efforts. This means that our body reacts to weight changes by going back to its original weight, which makes both weight loss and gain difficult to maintain over time.
Our body does that by adjusting its metabolism and appetite hormones, such as Leptin. So when we lose body fat, our metabolism slows down, we feel more hungry, we eat more, and we go back to our “original weight”. On the other hand, gaining weight makes our metabolism go faster and our hunger signals to slow down, so it keeps us from gaining weight as easily. This theory might explain why so many people find it so hard to lose weight, as 80% of people regain lost weight within 2–5 years.
But why does this happen? There are some theories that suggest that this is a survival mechanism that humans have developed to protect ourselves from starvation throughout history. Nowadays, however, especially in western countries, there’s an abundance of food, so this mechanism is less helpful.
It’s difficult to pinpoint how our set point is determined, but there are different theories. Some experts think it’s hardwired in our DNA, while others have suggested that it’s influenced by the amount of fat in our mother’s body during pregnancy. In any case, there’s not enough evidence to support any of these interpretations.
Is Set Point Theory a Myth?
Primarily, set point theory is just that—a theory, so many scientists don’t believe in this hypothesis, which has created an ongoing debate about the biological and scientific evidence backing it. One major issue is that it doesn’t consider factors such as age, socioeconomic factors or lifestyle changes. By overlooking all these important variables, the set point theory oversimplifies how weight regulation works.
Generally, people in Western countries gain weight as they age. For example, college students may gain weight due to stress or change in their eating habits, while newlyweds might gain weight because of a more sedentary lifestyle or emotional changes. This type of weight gain doesn’t follow the set point theory, but showcases how other external factors play an important role in our weight management.
Finally, one of the reasons why some experts don’t consider set point theory a reliable concept is the lack of sufficient research supporting it. The only experiments conducted on the topic were done on rats in the 1970s. These investigations discovered that the rats’ weight self-regulated, going back to its original weight when gaining weight and vice versa. Although this proves that there is a set point theory in rodents, it doesn’t necessarily mean that the same theory applies to humans.
Alternatives to Set Point Theory
While the set point theory works as a useful framework for understanding weight management, it doesn’t consider the complexity of weight loss and maintenance. Because of this, there have been new alternative theories that expand on the idea of weight management:
- Settling Point Theory: Settling point theory believes that we can have more than one body weight state, meaning that it settles depending on various factors, like environment, lifestyle, etc. So, instead of going back to a fixed “set point”, our body can adapt to our new circumstances. This theory allows more flexibility to changes in our lifestyle and environment.
- Dual Intervention Point Model: The dual intervention point model suggests that our body weight has an upper and lower boundary, instead of just one set point. These boundaries allow us to fluctuate quite freely between them, and they can shift over time based on long-term changes.
Although these two models don’t invalidate the existence of a set point in our weight, they recognize that weight management is a complex topic influenced by both external and internal factors that make it more flexible than what the set point theory suggests.
How to change your set point
But don’t panic! Just because this theory says that changing your set point is difficult, it doesn’t mean it’s impossible. Your body’s set point can be adjusted upward or downward.
The most important part about changing your set point is to follow a gradual weight loss plan and take your time. This will help you keep muscle mass, stabilize your metabolism and prevent you from holding onto weight or gaining it back. Overall, gradual weight loss promotes sustainable lifestyle changes that are easier to maintain long-term. That’s why it’s recommended to be consistent and tackle small wins instead of large ones. Below, you have more specific tips to change your set point:
- Diet: Avoid extreme diets or harsh calorie restrictions. The best method when it comes to diet is to focus on balanced eating, eating low-fat ingredients and including a variety of foods in your diet.
- Exercise: Focus on strength training, which will help you preserve muscle mass, burn more calories, boost your metabolism and make it easier to lose weight. You can practice low-impact exercise such as walking for one hour each day.
- Sleep: Aim for 7–8 hours of sleep every night. This will help balance hormones related to hunger and satiety, such as leptin and ghrelin. Not sleeping enough can lead to cravings and increase on hunger levels.
- Stress: Stress and anxiety can disrupt weight regulation by increasing cortisol levels, which slow down our metabolism and trigger emotional eating. Try to incorporate activities to alleviate stress, such as meditation, yoga, mindfulness or your favorite hobbies.
- Weight loss surgery: Animal studies suggest that bariatric surgery can reset our set point. Although it’s unclear if this would also apply to humans, we can find the logic behind it. These procedures improve our metabolism and alter the part of our brain that controls hunger and satiety, as well as reducing food cravings. Those worried about surgery should consider non-surgical devices, such as the Spatz3 gastric balloon, which can be inserted endoscopically and grants higher success rates than its surgical alternatives.
- Weight loss medication, such as Ozempic and its many alternative brands, can also reduce appetite and increase satiety. These medications tackle brain chemicals that regulate hunger and fullness to make it easier for us to feel satisfied with smaller portions. Although they can be very helpful when trying to lose weight, if we want to change our set point long-term, we should combine it with healthy lifestyle changes. Otherwise, we could return to our original weight once we stop taking the medication.
- Contact your doctor: Finally, if you find yourself suck in your weight, don’t hesitate to seek professional health. An expert can help you understand why your weight loss efforts are not working and offer personalized recommendations or identify underlying issues that may be hindering your process. This way, you’ll be able to make sustainable progress towards your weight loss goals
Evidence shows that our weight isn’t based on a one-dimensional aspect, rather on a complex set of internal and external factors, both environmental and biological. The concept of a fixed “set point” is just one piece of the puzzle, and while it plays a role in weight regulation, it’s not the only determinant of long-term success.
