28/10/2025
The Set Point Theory
Weight set point theory proposes that the body regulates its weight around a predetermined “set point” through biological mechanisms that control appetite and energy expenditure. If weight deviates from this set point, the body attempts to return to it by making adjustments like slowing metabolism when losing weight or increasing it when gaining weight. While this theory can explain why weight regain is common, newer research suggests the set point isn’t fixed and can be modified by long-term, sustainable changes in diet, exercise, sleep, and stress management.
How the set point theory works
Feedback mechanism: The body uses a feedback control system, influenced by hormones and other signals, to maintain a stable weight.
Response to weight loss: If you lose weight, your body may try to regain it by slowing your metabolism and increasing hunger cues.
Response to weight gain: Conversely, if you gain weight, your metabolism may speed up and your appetite may decrease to counteract the gain.
Genetic and environmental factors: Genetics play a role, but environmental factors like diet, lifestyle, stress, and even early life experiences can also influence and change your set point over time.
Changing your set point
Gradual weight loss: Losing weight slowly (around 1-2 pounds per week) is more likely to lead to a sustainable change.
Long-term habits: Sustainable changes are more effective than short-term fixes.
Diet: Focus on nutritious, whole foods that are rich in fiber to stay full longer.
Exercise: Incorporate both strength training to build muscle and preserve lean mass, and regular physical activity.
Lifestyle: Ensure you are getting enough sleep and managing stress, as both can impact hunger hormones.
Professional guidance: A healthcare provider can offer support and help you develop a plan, which may include medication or bariatric surgery in some cases.
