Setting theory: Does your body have default weight settings?

On the one hand, the science could not be easier for weight loss: calories, calories out – Eat less and move more. On the other hand, it is as difficult as the human body itself. Weight gain and What happens to your body when you lose weightis influenced by the constellation of factors:

• Diet
• Genetics
• Energy expenditure
• Hormones
• Environment
• Stress
• The natural defense of your body

One of these defense is known as “set -bod”, the theorized baseline, which means affecting weight loss and weight maintenance. Find out more about Set -bod theory, how much faith to invest in it and what – if at all – you can do with it.

What is the theory of set points?

“The theory of the set points claims that there is a weight in which our body is most comfortable, partly determined by genetics, body size and metabolism,” says Dana HunnesPh.D., MPH, RD, senior dietitian in Ronald Reagan medical center. “This set will vary from man to man, as well as genetics differ from man to man.”

While body weight – and who has more and where and how much and why – is still largely an unknown study, the theory of the set point claims that it can be strongly influenced by the tendency of the body to the acquaintance. In addition, according to Set Point theory, your body will “fight” to remain in the weight in which it is most comfortable.

“This means that if you go on holiday, eat much more than you should normally, and get five pounds as soon as you return to your normal routine, your appetite will be reduced and you will probably return to your previous weight,” says Hunnes. “Similarly, if you are diet for several weeks and eat much less, eventually your body will resist and increase your appetite to eat more, and you will probably return to your previous weight.”

Is the theory set points legitimate?

The theory of set points is definitely not new – scientists have been investigating it for decades. And the consensus is that there’s something.

An overview of published studies in Journal of metabolic syndrome and related disorders They found that body weight is generally maintained within a stable range, despite the variability of energy intake and expenditure, which shows that obesity is probably the result of a complex relationship between genetics and the environment.

Hunnes says, “It makes a lot of sense. Our structure of bones, genes and metabolism tends to like homeostasis or relative stability. Our bodies work best when things are stable. So yes, I believe we all have a point set. ”

It’s not as rigid as you think

However, the theory of Set -Bod is not the reason why you feel helpless or that you are genetically destined to stay in the weight you are not satisfied with.

“Studies indicate that the set point in humans is more” free “(eg, including upper and lower limits) than firmly controlled,” he says, and Reviews of published studies in the magazine Messages F1000.

The theory of the set points is based on evidence of time -proven, professional weight loss advice: gradual and stable are the best. Do this part of a long -term lifestyle change based on regular diet and exercise.

Don’t try to lose weight using Binges training or starvation and fading – people who do it Get weight backoften adding even more; The reason may include a set point of their body.

Can you change your body’s set point?

Yes, but the change should be gradual.

“I think it is always possible to change your set point so slightly,” Hunnes says. “If you.” crashyou will No Change your body’s set point and may risk that you will increase your weight in the long run. If you are slowly and stable instead, you can create a new set point for your body. ”

Hunnes is used as an example. In high school, the point of her body was set around £ 125 to £ 128. “No matter what I did (my body weight remained in this extent),” he says.

A few years later, Ph.D. In public health and devotes himself to a dietitian career and “not necessarily intentionally”, her body to home to £ 118 to £ 120. Hunnes says it could be because she started eating and Plant -based diet As an adult or because parenting made her more active.

“No matter how much or little or how much or little I practice, I tend to remain in this extent,” he says. “Small changes or modifications over time can be able to slightly change the set point. But if you have a large amount, you can’t expect to be a small and thin person. It just won’t work that way. ”

Theory of setting point for weight loss

“The best way to lose weight will be with very small, additional changes that may deceive the body into thinking that it is still in maintenance mode,” says Hunnes. “If you cut out 100 calories from your” typical “eating for several months – which means that instead of eating 2,100 calories a day Keep your weightYou eat 2,000 and maybe burn a little more energy every day – your body really doesn’t notice changes and you should theoretically slowly and gradually lose weight. ”

By creating a little larger Calorie deficiency And the integration of regular exercise can avoid weight gain and achieve a greater weight loss. However, experts argue that it should be gradual, focused on one to two pounds a week, so that your metabolic speed remains stable.

“Slow and stable wins the race,” Hunnes concludes. “Slow and stable can keep your homeostasis on the spot.”