Here's Everything You Need to Know About 'Set Point Theory,' Which Could Completely Change How You Think About Your Weight Loss Goals.

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You know how difficult it can be to lose weight if you've ever tried. Even if you make all the correct lifestyle adjustments (we're talking eating a nutritious, veggie-filled meal and going to the gym on a weekly basis), the scale may still refuse to budge.

This may be really aggravating, and it's likely that you're left wondering what's going on. It's possible that the cause has anything to do with "set point theory." Everything you need to know about it is right here.

What is set point theory, and how does it work?

According to Alayna Guzak, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center, set point theory was developed in 1982 by researchers William Bennett and Joel Gurin.

"They speculated that one of the reasons diets fail so frequently is that everyone has a weight that their bodies attempt to maintain. According to Guzak, "set point" refers to the weight that a person's body is programmed to be.

Consider set point theory as a thermostat.

There is no precise chart that can assist you in determining your set point. Instead, it might be the weight at which your body feels most at ease while you're eating well and exercising regularly (and not overeating or engaging in a fad diet.) In other words, if you've ever thought to yourself, "My body usually seems to want to be around XX weight and rarely goes much higher or lower than that," that might be your set point.

According to Melissa Majumdar, MS, RD, CSOWN, LDN, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, "set point theory" is "the theory that the body has an internal thermostat that manages weight by controlling other body functions such as hunger and energy expenditure (metabolism or amount of calories used." "Imagine a teeter totter in the park; while one side rises (body weight), the other descends (energy expenditure) to keep things balanced."

Our body, in layman's terms, dislike change. The body, commonly known as homeostasis, is very resistant to anything that disrupts it.

"When you go through a shift, especially when you're trying to lose weight, your body does all it can to get you back to 'normal," Guzak says. To properly comprehend set point weight theory, it's necessary to first grasp the fundamentals of weight reduction, which Majumdar describes as "complicated."

Energy expenditure, also known as metabolic rate or calorie demands, decreases when a person loses weight. Less body weight necessitates fewer calories, lowering calorie requirements. "When a result, as someone loses weight, their calorie demands drop, and consuming less food and fewer calories can be challenging and harmful," Majumdar explains.

She also mentions that people who are losing weight frequently report increased hunger as a result of changes in appetite hormones.

Is it possible to adjust your set point?

Multiple variables influence your body weight, including biological and environmental factors, which are all influenced by a genetic predisposition. Changing any of these components, thankfully, may result in a change in the "set point."

According to Guzak, "some research show that combining consistent exercise with a good diet might assist to modify your set point."

However, there are several mistakes to avoid, such as fad diets and quick weight reduction. "The best method to keep it off for good is to practice patience and strive to shed one to two pounds every week," Guzak adds. "Losing no more than 10% of your body weight at once and allowing your body to adjust over the course of six months may assist to recalibrate your "set point," according to the researchers.

According to Guzak, there is little and inconsistent evidence on whether weight reduction surgery alters your "set point." One research on mice showed promise in keeping weight off following RYGB and sleeve gastrectomy operations, but it's unclear if this would apply to people, given that lifestyle factors like food and exercise have a role in weight loss. Another research indicated that following RYGB surgery, 59 percent of patients gained 20 percent or more of the weight they had lost, refuting the theory. the notion that following weight loss surgery, the set point will vary indefinitely.

What are the advantages of believing in the set point theory?

Finally, people aiming toward body acceptance and a healthier connection with food might benefit from set point theory.

"When attempting to achieve any objective, including health goals," Majumdar explains, "setting fair expectations is beneficial." "Continual modifications to variables impacting weight and health will be necessary, therefore consulting with a professional such a registered dietitian nutritionist and/or physician board certified in obesity medicine can help."

Accepting set point theory entails any risks?

If you concentrate your weight reduction on reaching your predetermined point, you may become frustrated. "If someone utilizes the scale to gauge success, they may be setting themselves up for failure at some time," Majumdar warns.

It's also possible that it'll turn into an unhealthy obsession.

"If you start worrying about keeping your set point, it's no different from having a "target weight," which might lead to dieting," Guzak says. "Set point theory, on the other hand, should be used to remind yourself that your body can regulate itself without you having to exert energy to control your weight."

Is it a good idea to apply the set point weight theory?

It's important to remember that set point theory is simply that: a theory.

"Whether you believe in set point theory or not, keep in mind that everyone is genetically unique and will react differently to lifestyle changes," Guzak adds. "Weight swings are natural, and it's crucial not to become fixated on a specific figure or range. As you progress through life, your set point may, and most likely will, alter (pregnancy, menopause, health conditions, medications, etc.). As a result, avoid punishing your body. Trust that losing a few pounds because you think you'd be better off at a specific weight is more useful than resisting it."

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