How accurate/valid is this theory? Thoughts?
What is the set-point theory?
Set-point theory was developed by Bennett and Gurin in 1982 to explain why
continual dieting and
food restriction are both unsuccessful in producing long-term changes in body weight and shape.
The theory suggests that people are genetically programmed to maintain their weight within a set-point range. This weight is determined by hereditary and metabolism and it varies from person to person, regardless of other similarities like height and build.
Our set-point defends our fat stores
Set-point theory suggests that the body defends its own fat stores if weight loss takes place.
Research shows that overweight people defend their fat stores as rigorously as those of normal weight. This helps to explain why some people are genetically heavier than others.
According to set-point theory your natural set-point keeps itself at a constant sustainable weight. The body is very clever at knowing how much body fat it has - a drop below or rise above triggers a reaction.
If there's a reduction in body fat your body will fight hard to keep a hold of your present fat. The mind is then thought to change behavior and produce feelings of hunger and cravings for high fat foods. All to help sustain a stable weight.
Do I have a set-point weight?
According to the set-point theory everyone is born with a natural weight management system, meaning everyone is born with a genetic weight set-point.
This weight is your personal ideal weight. A weight which your body functions best according its genetic makeup.
Set-point weight is thought to range between 5-10 lbs. By going below or above this range can kick start your body to begin weight maintenance.
How do you know if someone is at their correct set-point?
Set-point theory believes that being overweight and underweight should be understood in terms of being above or below an individual’s set-point.
It's very difficult to determine if someone is at their healthy weight that is suitable for them. A very thin woman may appear very thin to others but this is simply her set-point (the weight she is genetically programmed to be). The same goes for larger people. Many may think someone is overweight, but in fact, they are at the correct weight that is right for their body.
If you are below your set-point?
If you are below your natural set-point weight then your body will do everything it can to return to its natural weight.
A lowered set-point can happen at times of illness. However, when you start to recover your body normally bounces back to its natural set-point.
Your body lowers its metabolism and produces powerful food cravings to help maintain a stable weight or to help it return to its natural weight set-point.
Set-point body battle
If you try to override your set-point through dieting, you will start an unhealthy and painful battle between your body and yourself.
When you try and lose weight past your set-point weight a wide range of symptoms can come about, such as 'food obsession, powerful food cravings, anxiety, and depression.
Check out what happened to the male participants of the 1950
Minnesota semi-starvation study.
Your body will adjust to lower calorific intake, leading to a slow down or complete halt in weight loss.
Once you fall below your set-point you may also experience insatiability, food preoccupation, strong cravings, extended taste responsiveness, decreased energy levels, deceased sexual urges, stopped menstruation, increased sensitivity to the cold, general irritability, depression and most of all BINGE EATING.
Most believe willpower helps weight loss!
Do you think your willpower is too weak and prevents you from achieving a 'fantasy' weight. Do you think if you strengthened it you can achieve a goal weight or stop binging?
Please Note: Willpower cannot outwit your natural desire to eat, this is far to powerful and will always override any willpower attempts.
Regardless of your present size and regardless of why you pursue slenderness, the source of your preoccupation is not ‘all in your mind’, your body is deeply involved in the struggle!
It is possible to force the body below its set-point, but only at a tremendous and physical cost.
Set-point explains why weight-loss is so difficult
Set-point theory explains why weight-loss is so difficult. It is due to our bodies strongly resisting a weight-loss process. By perusing weight-loss we will be at a continual daily war until our body returns to its natural set-point weight.
A dieter who begins a diet as an attempt to drop below her normal set-point will experience constant hunger. As the diet continues it will get more and more difficult to lose further weight because the body has adapted to the new limited calorie intake.
Even dedicated dieters often find that they cannot lose as much weight as they would like to. They may find get an initial weight loss. This is mostly water loss and lean muscle. After a short while this weight loss will slow down and stop.
Dieting increases your set-point not lowers it!
95% of diets fail! Studies show that people generally gain back all the weight that was lost, plus more within a five year period. This suggests that dieters are better off not going on a diet in the first place.
When you diet you are lowering your metabolism and burning lean muscle instead of fat. Eventually your body wins and forces you to eat through very powerful mechanisms of food cravings and binge urges. Once food is consumed your body quickly stores extra fat. This fat is easily stored because your lean muscle loss has made plenty of room for it.
This keeps happening is cycles of weight loss and binges. Over the years you will probably increase your set-point not lower it. You will also be forgetting how to eat normally again in the process.
What if my fantasy weight is below my set-point?
If you have a target weight in your head which is below your weight set-point, then reaching this weight will take a tremendous amount of effort and create an internal battle with your body. Your body will keep on fighting to get back to its normal weight.
By continually persisting to try and lose weight you are simply declaring a lifelong war on your own body.
It may seem difficult at first to let go of your fantasy weight. You have probably convinced yourself that reaching this goal is the key to health and happiness.
If you are above your set-point?
Being over a weight set-point could be a result of chaotic eating. This includes eating when we are not hungry, like perhaps eating for emotional reasons or boredom.
Research shows our bodies increase body temperature to help burn off excess calories when too many calories are consumed. It's thought our metabolic rate becomes higher as a result of overeating in an attempt to defend our set-point weight.
If you are above your set-point weight, then your body may be trying to get back to its comfortable set-point weight. It can do this through lowering satiety and possibly raising body temperature. A chaotic diet can keep your weight above its set-point. However, by generating awareness when eating and becoming aware of hunger and satiety, you can help your body lose excess weight and return to its natural weight set-point.
How do I know my weight set-point?
It can be difficult to determine what your set-point weight is; this is due to years of yo-yo dieting.
As a guide, think of your set-point as somewhere around the middle of your weight fluctuations, or perhaps it was the starting weight before your first diet?
Look to your family's body size. This can give you an indication of your set-point weight.
How do I reach my set-point weight?
A natural set-point weight is the weight the body will achieve on its own. This is possible when the mind and body are free from battling against weight loss.
When a set-point weight is reached, many find their weight remains stable without any effort.
Research shows that an individual’s body can self-correct to maintain its natural weight. Gaining trust in our our own body is the key to allowing it to take us to its natural weight that is right for each and every one of us.
By trusting our bodies to regulate weight and allowing it to take over from diet plans.
Our bodies are well more comfortable at this weight. We can allow our natural weight regulator to take place of dieting and focus our attention on more purposeful things in life.
Remember you have a natural internal weight management system. It is much more powerful and effective than any diet or healthy eating plan out there.
Set-point maintenance
Set-point can be altered with regular exercise.
Please note: regular exercise is different from
excessive exercise. Excessive exercise puts strain and stress on the body. If followed with food restriction, it will lead to a chronic set-point body battle.
Continually eating without awareness of foods high in fat and high in sugar can increase set-point. By generating awareness and eating quality foods packed with nutrients, such as brown bread and whole meal pasta can help sustain a natural set-point weight.
Larger built people
Due to our society continually idolizing a thin 'ideal' weight and criticizing a larger weight size, many people are led into thinking that they must 'conform' and become a 'so-called healthy weight'. When in fact they are at an ideal 'healthy' weight for their body.
This leads millions of people to continually 'yo-yo' between a lower 'fantasy' weight and their natural ideal weight set-point.
Although some bigger people initially lose weight. Research shows that many are actually healthier and happier at a higher natural set-point weight (Campus 2004).
Many people who lose weight and maintain slim figures have to endure painful maintenance through semi-starvation diets. This can cause continual strain, tension and ill health.
Finding your weight set-point
As you allow your body to find your set-point weight, several things might happen if you have been restricting your food intake or overloading your body with food.
People who are underweight may notice some weight gain. Your body might shoot a little passed you natural weight set-point before settling at a lower weight. This initial weight gain is due to a lowered metabolism and is a common reaction to years of dieting. However, it does not take long for the body to realize that it doesn't need the additional weight. It therefore resumes to its normal natural set-point.
If you are above your set-point weight then you can lose weight as your body drops down to its natural size.
Set-point weight struggle free
At your natural set-point weight there is normally no struggle to maintain it. Your body does this for you!
I thought this article was interesting but depressing. Thoughts? Is set-point that powerful? I understand the theory in regards to someone trying to maintain an unhealthfully low weight. How much is genetic?
Leigh, anyone? "Set Point Theory"?
Great article! Answered my question!
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