Setpoint theory: Does your body have the default weight settings?

On the one hand, the science behind weight loss is not simple: Calories, calories disappear – Eat less and move more. On the other hand, it is as complex as the human body itself. Weight gain, What happens to your body when you lose weightaffected by a series of factors:

• diet
• Genetics
• Energy expenditure
• hormone
• environment
• pressure
• Your body’s natural defense

One of these defenses is called a “set point,” a theoretical baseline that is understood to affect weight loss and maintenance. Learn more about setpoint theory, how much faith you invest in, and what you can do (if any).

What is set point theory?

“Fixed-point theory asserts that our bodies are most comfortable, partly dependent on genetics, body size and metabolism.” Dana HunnesSenior Dietitian at Ronald Reagan UCLA Medical Center, MPH, PhD. “The person at this fixed point varies from person to person, just as genetics varies from person to person.”

Although weight – who has more weight, where, how much, why and why – is still a study of unknowns, the theory sets it can be severely affected by the body’s tendency to familiarity. Additionally, according to fixed-point theory, your body will “fight” to maintain the most comfortable weight.

“This means if you go on vacation, eat a lot more than usual and add five pounds, once you get back to normal routines, your appetite will decrease to adjust and you may return to your previous weight,” Hennes said. “Similarly, if you diet and eat less for a few weeks, eventually your body will fight back, increasing your appetite will make you eat more, and you may return to your previous weight.”

Is the set point theory legal?

Fixed-point theory is certainly nothing new – researchers have studied it for decades. There is something about consensus.

Research comments published exist Journal of Metabolic Syndrome and Related Diseases It was found that despite differences in energy intake and expenditure, weight usually remained stable, suggesting that obesity may be a result of a complex relationship between genetics and the environment.

“It makes sense. Our bone structure, genes and metabolism all like homeostasis or relative stability. When things are stable, our bodies work best. So, yes, I believe we all have a set point of view.”

It’s not as stiff as you think

However, set point theory is not a reason to feel powerless, or you genetically booked to keep your unsatisfactory weight.

“Study shows that human set points are ‘loose’ (for example, involving upper and lower limits) rather than strict control.” Research comments published In the diary F1000 Report.

Set point theory is based on time-tested evidence of expert weight loss advice: gradual and stable are the best. Based on regular diet and exercise, make it part of long-term lifestyle changes.

Don’t try to lose weight by exercising tangled or hungry and fashionable diets – people who do this tend to Recover weightusually add more; their body fixed points may be part of the cause.

Can you change the fixing point of your body?

Yes, but the changes should be gradual.

“I think it’s possible to change your set point a little bit,” Henns said. “If you fast foodyou will no Changing the set point of the body may increase the risk of weight in the long run. Instead, over time, you may create a new set point for your body. ”

Honns takes himself as an example. In high school, the fixation point of her body hovers between 125 and 128 pounds. “Whatever I did (my weight stayed within that range),” she said.

Years later, she had a Ph.D. In public health, she is a nutritionist career, “not necessarily intentional”, with her body houses ranging in height from 118 to 120 pounds. Hennes said it might be because she started eating Plant-based diet As an adult, or because of her parenthood, she becomes more active.

“No matter how much I eat or a little exercise, I tend to stay within that range,” she said. “There are few changes or adjustments that may be able to change the set point slightly over time. But if you’re a big fist, you can’t expect to be a small, skinny person. Just won’t work that way.”

The theory of weight loss

“The best way to lose weight effectively is that small incremental changes may make the body think that you are still in maintenance mode,” said Honns. “If you take 100 calories from your ‘typic’ food intake, that means not eating 2,100 calories a day Keep weightyou eat 2,000 and maybe burn more energy every day – your body won’t really “attention” this change, and it should theoretically be slow and gradually losing weight. ”

By creating a slightly larger one Defective calories And combined with regular exercise, you can avoid weight gain and achieve more weight loss. But experts say this should be gradual, with the goal being one to two pounds a week to keep the metabolic rate stable.

“Slow and steady match wins the game,” Henns concluded. “Slow and steady matches can balance your body.”