Have you ever heard of the set point weight theory? The idea that your body naturally gravitates towards a certain weight range??

This theory has been around for years! Allowing your body to return to its natural set point weight range may support your health and help you feel your best mentally.

In today’s blog, we’ll be talking about what the theory is, what the research says, how your set point weight can be disrupted, and how to tune into your body and find your set point weight.

Hint: dieting is one way your set point weight can be disrupted!! If you’re ready to stop dieting and truly start to feel your best, check out our blog: 8 Steps to Ditch the Diet!

What is the Set Point Weight Theory?

The set point weight theory believes that your body has a natural weight range. It’s regulated by genetic and biological factors and it's been around since before the 1950s.

It describes the state of homeostasis that your body tries to find. It’s this range of weight, unique to you, that your body tends to gravitate towards when you’re healthy and eating regularly.

There are many factors that affect your set point weight.

Genetics: Certain individuals who inherit multiple genes involved with obesity have a higher chance of being in a larger body.
Epigenetics (how the environment/behaviors affect how genes work, without altering DNA): Environmental and nutritional factors can cause lasting changes in how genes are regulated, and these changes can be passed down from parent to child. Exposure to certain conditions during pregnancy, like gestational diabetes, can lead to changes in DNA that increase the risk of weight gain later in life.
Obesogens: These are chemicals that can contribute to weight gain by affecting how fat is stored and used in the body. They’re found in the environment.
Diet: High-calorie foods can promote weight gain, but weight changes from diet don’t necessarily permanently alter your set point weight.
Physical activity: Similar to diet, physical activity may alter your set point weight, but once the physical activity is reduced, the weight tends to come back.
Diseases: Weight fluctuations can happen in various diseases, likely due to disruption in your body’s natural weight regulation.

The set point weight theory suggests that your body naturally gravitates towards a certain weight range, influenced by genetics, environment, diet, activity levels, and even diseases. Most professionals do believe in the set point weight theory, but it is still a theory. So, what does the research say?

What Does the Research Say?

Research on set point weight theory has taken place in both animals and humans. They provide insights into how the body regulates its weight and if it can be adjusted over time or not.

Animal Studies: In animal studies, specifically with rodents, researchers have found that when you manipulate the rodents’ weight with excessive feeding or restriction, the body actually adjusts its metabolism and the rodent returned to the original weight range.

Human Studies: The findings in humans are similar to those in rodents. Individuals who lose weight through calorie restriction or surgery often experience a plateau that’s followed by gradual weight regain. This happens due to changes in metabolism and appetite hormones. It is important to note that sustained changes in lifestyle, like long-term dietary adjustments and increased physical activity, can shift the set point weight over time, but it’s difficult.

So, why is it still a theory and what’s the debate about? Well, it doesn’t fully explain why there are rising rates of obesity and there’s still debate about whether the set point can be permanently changed by factors like diet and lifestyle.

How Dieting and Restriction Can Disrupt Your Set Point Weight

Dieting and restriction can disrupt your body’s natural set point weight, the range your body tries to maintain for optimal health. When you’re taking your body through a roller coaster of high calories, low calories, food group restrictions, etc., it can really confuse your body’s natural weight regulation systems.

When you diet, your body often responds by slowing down your metabolism to conserve energy, making it harder to lose weight over time. The hormones that control your hunger and fullness can shift, leading to an increase in hunger and cravings. This is why after dieting, many people regain the weight - and sometimes more - because your body is working hard to return to its set point.

Yo-yo dieting can actually increase your set point weight. When you restrict food, your body may react by holding onto fat stores more aggressively in anticipation of future deprivation.

However, focusing on balanced, nourishing eating patterns without severe restriction can allow your body to naturally settle within its set point range. Sustainable habits like mindful eating, moderate physical activity, and avoiding restrictive diets can support long-term weight stability and overall well-being.

How to Tune into Your Body and Find Your Set Point Weight

As mentioned above, avoiding extreme restriction and finding balanced, nourishing eating and exercise patterns can promote weight stability and help you fall into your set point weight.

Finding your set point weight starts with learning to listen to your body’s natural cues and moving away from restrictive dieting. This can be really hard, especially with diet culture everywhere.

It also starts with you accepting that your body has a natural weight range that it wants to fall into. This is the weight where you’re eating full meals and living a balanced life. It’s the weight range that sets you free from dieting and restriction. When you fall into your set point weight, your body will naturally stay there.

Here are some more tips for tuning into your body and finding your set point weight:

Mindful Eating: Pay attention to your hunger and fullness cues instead of relying on external rules or restrictions. It’s time to get rid of the food rules!! Trust me, your body will thank you.
You Have to Stop Dieting: So many of us have lived lives of constant dieting and restriction. We have to let that go because it’s confusing your body’s natural signals, making it harder to find your set point weight.
Eat Consistently: Please, please, please try to eat regular, balanced meals and snacks. This includes breakfast!! And I mean real breakfast, not a coffee and a protein bar. But, give yourself grace. If you’re not used to eating in the morning, you’ll have to start slow to begin to work up an appetite.
Find Movement You Enjoy: If you’re someone who dreads exercise and moving your body, it might be because you have an all-or-nothing mindset with it. Moving your body does not mean you have to go run 2 miles or do an hour-long HIIT workout. It can mean stretching, lifting weights because it makes you feel strong, or going on a walk after work.

By nourishing your body, listening to its needs, and moving away from strict diet rules, you allow your body to naturally settle into is set point weight, supporting long-term health and balance.