What is Set Point Weight Theory?

Setpoint weight theory is the theory that our bodies have a weight range (note range not a fixed number) that they naturally like to be at and that they will float within this range without us having to micromanage and control food or exercise obsessively. In fact, our body fights to keep us within this range.

Just as genetics and biological factors determine our height, eye colour, size of our feet, so it determines what our natural weight range is. Equally, like we all have different hair colours, shoe sizes and heights, our set point weight ranges are all going to look different from each other.

@nourishingmindsnutrition shared a great post on Instagram about set point theory and said that we should ‘think of set point theory as plants, if all plants had the same sun and water, they would still have different shapes and sizes.’ This is really helpful to remember when we see fitness bloggers using their body as their business card or to promote their new fitness and nutrition regime to say ‘follow this plan and you’ll look like me’ - super unhelpful!

Setpoint theory contends our brain works a bit like a thermostat to keep us in our range. This thermostat adjusts our levels of hunger and satiety and our metabolism to maintain our weight range.

For example, if we’re restricting food intake, our body will aim to slow metabolism and reduce our physical activity, increase our hunger hormones and may even reduce our body temperature at night. These impacts are often extremely subtle so we aren’t necessarily consciously aware of them. Conversely, if we eat a very large meal, our body may reduce our hunger signals a bit, increase our metabolism and our desire for physical activity.

Of course, we can attempt to change our weight through external factors such as dieting, but the configuration of the thermostat has already been established. This may explain why individuals may find they lose some weight initially but then find things plateau, only to find weight regain in subsequent weeks.

How can I control my set point?  

Research suggests that approximately 50 - 70% of our weight is determined by our genetics. In other words, our body has already decided what our set point weight range is in order to function optimally, so our body will try to fight against these external factors to maintain us at our set point. Just like we cannot control our height or shoe size, it is pretty hard to try and control our set point.

In her Youtube video, Lydia Wente uses the analogy of dieting being like holding a cork underwater or you could imagine holding an inflatable pool toy underwater.

It takes a lot of effort to hold it down. You’re holding it down and you can’t take your focus off it as it’s constantly pushing back against you. This is very much like trying to hold your body under the weight it naturally likes to sit. If you let go a little bit, the cork pops back up. When you let go of the cork (let go of restricting), it settles on top of the water without struggle and then it just chills there floating without you having to fight - this is your set point.

How can dieting impact set point?

Dieting can over time can actually increase an individual’s set point. This is because restriction triggers our bodies hardwired responses to starvation. Our body’s don’t know the difference between our self-inflicted diet and an actual famine. As such it aims to raise our set point to withstand future famines / self-inflicted starvation. It does this through several complex mechanisms including impacts on hunger and fullness signals, impacts on metabolism and energy storage. Our body is not against us, it is constantly fighting to keep us alive every time we restrict. 

Other factors that may influence our set point to increase include food insecurity, changes in our environment (moving house, new city or country), trauma, chronic stress, illness and certain medications. Our bodies adapt accordingly to these factors in order to keep us alive. 

How do I know if I’m at my set point?

Unfortunately, there isn’t a magic formula to determine your setpoint or to figure out how tightly regulated yours is. But, you can find your own setpoint by listening to your body and eating in a way that feels nourishing and right for you (without rules and restrictions) aka not dieting or pseudo-dieting.

If you’re wondering if you’re at your own setpoint, Lindo Bacon, recommends in her book Health At Every Size: The Surprising Truth About Weight, asking yourself the following questions:

• Do I have difficulty recognising when I’m hungry and when I’ve had enough?

• Do I routinely eat beyond a certain level of fullness and feel lethargic, stuffed, and uncomfortable after meals?

• Do I go through periods where I anticipate that I will soon start to diet?

• Do I skip meals to “save up” for a big feast?

• Do I often eat as a coping mechanism? For example, when I’m tired, angry, bored or nervous?

• Do I often feel guilty about some of the foods or the amount of food I eat?

• Do I often eat quickly without taking the time to focus on the taste of my food or to savour and enjoy it?

• Do I often feel cold?

• Do I feel like you’re constantly preoccupied with food and often feel desperately hungry?

• Do I wake up with an overwhelming urge to eat?

• Do I have difficulty sleeping because of gnawing hunger?

• Do I have a very low sex drive?

• Do I have infrequent or missed periods?

If you’ve answered yes to any of these questions, you may be above or below your setpoint. Many of these symptoms may also indicate an eating disorder, a thyroid dysfunction, or other concerns and some are often completely normal - it’s ok to eat when stress, bored and past the point of comfortable fullness. Be sure to discuss these symptoms with a health professional if you are concerned.

Learning how to respond to our body’s signals may help to normalise eating habits, feel better and find your set point. Achieving your natural setpoint is the weight that is healthiest for you. I want to acknowledge that systems of oppression mean that it’s going to feel different for each of us to work towards our set point. It may be that our set point is not the weight or size we’ve idealised (or society idealises).