Set Point Weight: The Truth About this HAES Theory.
Have you heard about set point weight? I first came across the set point theory, which is behind the set point weight, when I started learning more about the Health at Every Size (HAES) Movement years ago. But after my journey on HAES almost ruined my health, I changed my mind on this, did a whole video about it, and completely overhauled my lifestyle and adopted a healthier life. I even went ahead and informed people whom I had earlier sold on the idea about my change in stance because I could no longer stand by the HAES principles, seeing as my weight actually did have an effect on my health.
Since then, I have encountered several studies of all types that challenge this set point theory. I, too, have challenged it on numerous occasions through my blog and YouTube channel. I have also seen many creators, including those who have left HAES and Fat Acceptance, challenging the set point theory.
But that has not stopped the spread of this message, which centers on the fact that we all have a set point weight and can pretty much do nothing about it. Truth be told, it has left so many women feeling completely helpless because they are convinced that they are stuck in a body they did not choose and simply cannot influence.
So, what exactly is the set point theory? And why are so many women convinced that they are helpless when it comes to their set point weight? That is exactly what I will cover in this guide.
As always, I have linked the video I made on this topic below so that you can watch it if you would prefer that.
What Is Set Point Weight?
If you have never heard of the set point weight, you are in for quite a ride. It all ties back to the set point theory, which argues that our bodies have natural weight ranges that they return to, no matter what we do. The idea is that regardless of whether we eat right or exercise, we will always come back to the same number time and again. Does this sound familiar?
Well, many women feel this frustration personally. They lose weight, only to regain it later. In fact, many studies have looked into how often women engage in dieting and have found that the typical woman diets for almost two decades of her life. In one such study by Diet Chef, the researchers found that the average woman spends 17 years of her life on a diet, stuck in the cycle of weight loss and weight gain. Another similar study by Voy found that the figure was actually closer to 21 years!
As such, many women are not new to the pattern of yo-yo dieting, and after several such attempts, they start believing their weight is beyond their control. Then, movements like Health at Every Size and Fat Acceptance reinforce this. They often state that 95% of diets fail and that your body will naturally fight you if you try to change. And so, they argue that we should all settle into our set point weights and not try to fight nature.
But is that biology, or just a reflection of the way we try to change?
Can We Change Our Set Point Weight?
The idea of the set point weight often appeals to people for two reasons. To start with, it allows them to take a step back from dieting cycles that have held them captive for years or decades. And since many women try to lose weight through crash diets or other unsustainable and unenjoyable approaches, accepting what they think is their set point weight feels like a relief.
To add to this, the set point weight makes sense up to a certain level. What do I mean by this? The truth is that to some extent, your body has internal mechanisms that it relies on to maintain stability. For example, when you try to lose weight by entering into a calorie deficit, your body undergoes metabolic adaptation to account for this decrease in energy intake. So, it increases your hunger hormones and dulls your fullness cues so as to encourage you to eat enough food to meet your current energy needs. As such, when people say that their bodies are designed to remain at a certain weight, what they are really referring to is the internal mechanisms that kick in during calorie deficits that are geared towards keeping us at our current weight.
But does this mean that our weights are supposed to remain the same throughout our lives? Not quite.
What Can You Control?
People in HAES and Fat Acceptance are often quick to state that we have no say in how we look and that people’s bodies are just different. But in reality, your weight comes down to a range of factors:
Your genetics.
Your hormones.
Your lifestyle.
Your environment.
These factors play a vital role in your weight management. For example, if you lead a sedentary lifestyle and eat at a calorie surplus, then your weight gain would be a result of your habits. Hormonal shifts can also influence your weight. For example, during perimenopause, many women find that their hormonal changes often result in fatigue and other effects that could lead to reduced non-exercise activity thermogenesis, aka movements outside dedicated workouts.
But even with all these factors in play, your weight is still a culmination of your habits. Your lifestyle will always have the greatest effect on your weight, while factors such as your genetics, hormones, and your environment will have a smaller influence on how much you weigh.
So, what does this mean? While the set point weight theory may argue that you cannot fight your body, the truth is that the ball is always in your court. You see, while your body may resist quick, extreme changes such as fad diets (which are quite common), it responds to consistency in your behaviors if these are aimed at helping you lose weight in a healthy and gradual manner.
For example, if you start weight lifting, you can build muscles that can boost your metabolism. In the same way, if you eat more whole foods, you stabilize your hunger and fullness hormones, which actually reduces your cravings for ultra-processed foods over time.
Your physiology can and does adapt. And this can be for better or for worse, based on your habits. So, it is not that people have a set point weight. What they have are set behaviors that they keep returning to, and that is why their weights remain unchanged even after diets.
Avoiding the Set Point Mindset.
No matter what message the Fat Acceptance and HAES movements may be spreading, research conducted over the past few decades proves that weight is not permanent. In fact, there have been clinical trials like Look AHEAD (Action for Health in Diabetes) as well as registries like the National Weight Control Registry that have proven that long-term weight loss is possible, thanks to the success of their thousands of participants.
So, why have these people been successful? Well, the answer lies in their mindsets. For one, they believed that they could lose weight. And two, they believed that they could keep it off, and so they embraced what needed to be done in order to succeed.
You, too, can be just as successful if you start believing that change is possible. But in order to ensure lasting changes that your body will not resist, you need to embark on gradual changes rather than extremes. Studies show that when you approach weight loss patiently and consistently, you help your body adapt to the changes, and this reduces the negative impacts of calorie deficits, such as fatigue, irritability, and nutrient deficiencies.
Weight loss can, and does, last through the years when the habits do too.
How to Change Your Set Point Weight.
Even though it may seem that many women are stuck in yo-yo cycles, the reality is that our bodies are incredibly dynamic, such that if we work with our biology rather than against it, we can not only lose weight but keep it off. Here are the strategies I use to help women get past their set point weights in my Better in 90 program:
Prioritize Building Muscle.
There are tons of reasons why women should be building more muscle. These include increases in functional strength, accounting for the loss of muscle as we age, and so on. But in this case, my focus will be on weight. Muscle is a metabolically active tissue, and it burns more calories at rest compared to fat. As such, by building lean mass, you are essentially increasing your resting metabolic rate, and this makes it easier for your body to maintain a lower weight.
Set a Reasonable Calorie Deficit.
Many women choose to go the fast route when losing weight. But as explained in this guide, doing so comes with tons of negative impacts, both psychologically and physically. So, rather than going for extreme calorie deficits that can trigger your body’s survival mechanisms, you are better off choosing a slow and steady weight loss approach. Aim for losing about 0.5% to 1% of your body weight each week, and be sure to take enough diet breaks to give your body ample time to adapt to the changes you are making.
Own Your Autonomy.
There are many narratives out there regarding weight loss, with many people claiming that weight loss is impossible. Some even state that 95% of diets fail. Do not let these narratives take away your personal responsibility or diminish the power that you have to influence your weight. While you may not determine your genetics and may undergo hormonal shifts throughout your life, your lifestyle will ultimately determine whether you lose weight and keep it off. And that is within your control. After all, your habits are the instructions you give your body every day.
Get Better in 90.
The set point weight is based on a theory that has been disproven time and again. At the end of the day, the reason people are able to regain weight comes down to their habits. And if you can change these to get you to eat at a deficit or at maintenance, then you can avoid weight regain. All you need is to remain patient and keep showing up every day while making small and practical changes to your life.
If you would like to learn more about how you can take charge of your weight and your health, I invite you to join the Better in 90 Program, which was designed to help women lose weight and keep it off in the long term. You can also book a virtual consultation with me using the form below.
