Each of us has a biological blueprint where our body functions optimally. A set point weight range can be anywhere from 10-20 lbs. It is very much genetically determined, just like your shoe size and color of your eyes. Unfortunately, this concept can be hard to accept since we live in a society that is so set on achieving the “thin ideal”. Set point range is the reason so many dieters regain the weight back (95-98%) within 3-5 years of their loss. The small amount of dieters who achieve long term weight loss (<5%) typically devote their life to keeping the weight off (sometimes even become obsessive around food or exercise). Everyone’s set point range will be different based on their genetic blueprint and physiology. It can also change over time with age, hormonal changes, genetics, illnesses, and dieting or disordered eating patterns.
What happens when we fight against our set point range?
Regardless of our size and shape, when we try to change our set point range our body will start to kick into survival mode. The body interprets dieting as a threat. It will do whatever it can to protect itself from starvation such as slow metabolism, increase food cravings, and throw off hunger and fullness signals. With each attempt at changing the set point, our bodies will usually increase the set point range to protect itself from this happening again. This explains why when most people regain back the weight after dieting, they usually return to a higher weight than they started at.
Some ways to know your fighting your set point range:
counting calories
exercising to “burn off” food
constantly thinking of food
stuck in the restrict/binge cycle
irregular or loss of menstrual cycle
using disordered eating behaviors
unable to enjoy foods you used to love
“all or nothing” thinking around food
increased anxiety or obsessive thoughts around food and weight
difficulty sleeping
experiencing fatigue and irritability
skipping meals and snacks
Some ways to know your at your set point range:
listening/honoring hunger and fullness cues
naturally maintaining weight without external factors such as calorie counting, dieting, etc.
eating is effortless and you are able to include all foods in your diet
move your body in ways you enjoy and allow yourself to rest
able to have sufficient mental space for non-food related thoughts
feeling pleasure and joy when eating foods
Essentially, your set point weight range is when you can live a fulfilling and joyful life without obsessing of food, weight, and movement. You can start exploring your own body acceptance by researching Intuitive Eating and HAES® or by contacting a HAES® informed RDN and therapist.
References:
Garner, David and Susan Wooley, “Confronting the Failure of Behavioral and Dietary Treatments for Obesity,” Clinical Psychology Review 11 (1991): 748-54.
Bacon, Linda, Health at Every Size: The Surprising Truth About Your Weight (www.HAESbook.com). Copyright © Linda Bacon 2008.
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