Set Point Theory: Does Your Body Have a Default Weight Setting?

On the one hand, science behind weight loss could not be simpler: calories inside, calories outside – Eat less and move more. On the other hand, it is as complex as the human body itself. Weight gain and What happens to your body when you lose weight?It is affected by a constellation factors:

• Diet
• Genetics
• Energy expense
• Hormones
• Atmosphere
• Stress
• The natural defenses of your body

One of these defenses is known as “adjustment point”, a theorized baseline that is understood that affects weight loss and maintenance. Get more information about Set’s theory, how much faith invest in it and what, if something, can do about it.

What is the theory of the adjustment point?

“The theory of the adjustment point states that there is a weight in which our body is more comfortable, determined in part by genetics, body size and metabolism,” he says Dana HunnesPh.D., MPH, RD, a senior dietitist at the Ronald Reagan UCLA Medical Center. “This adjustment point will differ from person to person, as well as genetics differs from person to person.”

While the body weight, and who has more, and where, and how much and why, is still a study of unknowns, the theory of the SET point argues that it can be strongly affected by the trend of the body towards the familiar. In addition, according to Set’s point theory, his body “will fight” to remain in the weight to which he is more comfortable.

“This means that if you go on vacation, eat much more than you would normally do and win five pounds, once you return to your normal routine, your appetite will decrease to adjust, and it is likely that you return to your previous weight,” says Hunnes. “Similarly, if you make diet and eat much less for several weeks, eventually your body will fight, increasing the appetite to make you eat more, and it is likely that you return to your previous weight.”

Is the theory of the legitimate adjustment point?

Set point theory is nothing new: researchers have been investigating it for decades. And the consensus is that there is something in him.

A review of published studies in it Metabolic syndrome and related disorders He discovered that body weight generally remains in a stable range, despite the variability in energy intake and spending, demonstrating that obesity is probably the result of a complex relationship between genetics and the environment.

Hunnes says: “It makes a lot of sense. Our bone structure, genes and metabolism tend to like homeostasis or relative stability. Our bodies work better when things are stable. So yes, I think we all have a fixing point. “

It is not as rigid as you think

However, the theory of the adjustment point is not a reason to feel impotent or that is genetically predestined to maintain a weight with which it is not happy.

“The studies suggest that an adjustment point in humans is ‘loose’ (for example, which involves higher and lower limits) instead of controlling well,” says a PUBLISHED STUDIES REVIEW In the newspaper F1000 reports.

The theory of the adjustment point is based on the evidence of the expert weight loss tips proven over time: gradual and stable is the best. Make it part of a long -term life change based on the regular diet and exercise.

Do not try to lose weight with training binge or fashion fashion: people who do tend to Recover the weightOften adding even more; The adjustment point of your body could be part of the reason why.

Can you change your body’s adjustment point?

Yes, but the change should be gradual.

“I think it is possible to change its adjustment point so slightly,” says Hunnes. “Yes you Shock dietYou go to No Change the adjustment point of your body and run the risk of increasing your long -term weight. If, instead, you are slow and stable over time, you can create a new adjustment point for your body. “

Hunnes is used as an example. In high school, the adjustment point of his body was around 125 to 128 pounds. “It doesn’t matter what I did, [my body weight stayed in that range]”She says.

Years later, she has a Ph.D. In public health and follows a career as a dietitian, and “not necessarily intentionally”, his body lives towards 118 to 120 pounds. Hunnes says it could be because she began to eat a plant -based diet As an adult, or because paternity has made her more active.

“No matter how much or uncoma, or how much or how much do I exercise, I tend to stay in that range,” she says. “Small changes or adjustments over time can slightly change the adjustment point. But if you are a large bone, you cannot expect to be a small and thin person. It will simply not work that way. “

Adjusting point theory for weight loss

“The best way to lose weight effectively will be with very small and incremental changes that perhaps deceive the body to think that it is still in maintenance mode,” says Hunnes. “If you cut 100 calories from your ‘typical’ food intake for several months, which means that instead of eating 2,100 calories per day for Keep your weightYou eat 2,000 and maybe you burn a little more energy every day: your body will not really “notice” change, and theoretically you should lose slow weight and gradually. “

Creating a slightly bigger Deficiency calorie And incorporating regular exercise, can avoid weight gain and achieve more weight loss. But experts say it should be gradual, pointing to one or two pounds per week, to maintain its stable metabolic rate.

“Slow and constant wins the race,” concludes Hunnes. “Slow and stable can maintain your homeostasis instead.”