What Is Set Point Theory?
The body has a way of regulating its weight, just like it has a way of regulating its temperature. It is difficult, or even impossible, to manipulate your body’s weight in a healthy way because the body will use mechanisms to maintain its set point.
By: Maya Azar Atallah
Reviewed By: Chloe Baum
Set Point Theory Explained
Set point theory asserts that a genetically-based control mechanism regulates metabolism so that weight is maintained at a genetically-predetermined level, despite variability in energy balance.¹ The set point is the weight that the body optimally functions and is unique for each individual. A proper function of a body includes a maintained body temperature, stable heart rate, balanced hormones, and rested mind and body. A person’s set point is not one number, but a narrow range that can change throughout a person’s lifetime. If a body weight is difficult to maintain, it is likely outside of its set point range.
Weight Control Mechanisms
The body is extremely smart and has ways to maintain its weight in order to protect us from life-threatening weight loss in a famine. Body weight can remain stable, even with very low caloric intakes and underweight patients in recovery can return to pre-morbid weight due to these mechanisms.¹ The body alters its internal systems to adjust food intake and energy expenditure. This can be done with changes of adipose-tissue composition, changes in appetite, and/or changes in energy expenditure.² The body changes its metabolic efficiency to maintain its set point, which is genetically pre-determined. This explains why people with similar energy intakes have various body types. When set point is manipulated with low caloric intake and increased energy expenditure, the metabolism slows down causing a decreased heart rate, temperature drop, compromised sleeping patterns, increased hunger responses, and imbalance of hormones.
Factors That Influence and Determine Set Point
Set point is determined by genes, environment, and epigenetic effects. Although everyone has a different set point, these components can help determine your Set Point:
The weight you effortlessly maintain.
The weight at which you find a hormonal balance with normal labs and/or with no apparent medical conditions.
The weight you are at when they focus on internal hunger and satiety cues.
Working Towards Accepting Set Point Weight²
We do not live in a weight neutral society, but with the help of a dietitian, set point weight can be accepted. It is important to accept that this process takes time. Moving towards body neutrality and acceptance can include moving through the stages of grief. Practical tools such as covering mirrors, wearing comfortable clothing, and changing up social media can be used during this process. It is also important to separate self-worth from body size. Every body is unique and has methods to maintain its shape. Diet and willpower cannot override evolution. Helpful tools to achieve body neutrality can be meditation, body affirmation and thanking, in addition to working with a dietitian.
At BALANCE eating disorder treatment center™, our compassionate, highly skilled team of clinicians is trained in diagnosing and treating the spectrum of eating disorders, including anorexia, bulimia, binge eating disorder, compulsive overeating, and other disordered eating behaviors and body image issues. In addition to our full-time Day Treatment Program and Weeknight Intensive Outpatient Program, we offer high-quality programming, nutrition counseling with a dietitian, meal support, and various other groups and resources to help those seeking help for food concerns. Click here to view a webinar BALANCE dietitian Quinn Haisley, RD hosted about Weight Set Point Theory.
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This post was written by BALANCE Blog Contributor, Maya Azar Atallah.
Maya is a Registered/Licensed Dietitian who is passionate about disordered eating and eating disorders. She is an advocate of the intuitive eating model and believes in the HAES movement. She recently completed a Masters degree in nutrition and behavior from Bournemouth University UK, and as part of her MSc, she conducted research among Lebanese young adults, evaluating the relationship between frequent usage of nutrition fact labels on packaged items, weight control measures, and its probable predictive factor of eating disorders incidence. She aimed to assess if high reliance on nutrition fact labels could be used as a tool triggering weight control measures and the onset of eating disorder symptoms. Maya likes preventing and assisting in the treatment of disordered eating and eating disorders, and loves to get involved in the field to help society become less weight centric, promote body inclusivity/positivity and shift away from the weight stigma society we live in, which can compromise health so much. She wants to help people in their eating disorder recovery by getting them the right or needed renourishment and guiding them through all the steps of the intuitive eating approach. She also hopes to pursue a PhD in public health to design policies for the primary prevention of eating disorders.
This post was reviewed by Chloe Baum.
Chloe is a graduate student at New York University completing her master’s degree in nutrition and dietetics. Throughout her studies, Chloe has become passionate about the treatment and awareness of eating disorders. After she graduates, Chloe hopes to specialize in eating disorders so she can promote body neutrality and help people in need of eating disorder counseling. In her free time, Chloe loves to cook, travel, and spend time with her husband and 7-month-old Jules.
References
Herrin M, Larkin M. Nutrition Counseling in the Treatment of Eating Disorders. New York, NY: Routledge; 2013.
Haisley, Q MS, RD. (2021, August 27). What is Weight Set Point Theory? BALANCE eating disorder treatment center.