Imagine our prehistoric ancestors – captives of seasonal food availability, no security net to provide food during times of famine, no advanced medical care to set a broken bone. Something like stumbling down a ravine and breaking your ankle could be fatal if your body couldn’t sustain itself when food was scarce. Luckily, our bodies adapted so that we could survive during the hard times. But how does that affect us now, when most of us live near stores that stock a seemingly endless variety of calorie rich foods?
Some scientists believe that this adaptation acts as a set point. Our bodies defend our set point weight and biological processes are at work to maintain this. Others point to the inadequacies of this theory to explain the problem we now have with increasing obesity in our society. Settling Point is one of many alternative theories. It includes the study of outside factors and their effects on weight and equilibrium.
Let’s define our terms:
Set Point Hypothesis: “the brain is constantly adjusting the metabolic rate and manipulating behavior to maintain a target weight; although the setpoint changes with age, it reflects a fixed genetic program; while diet and exercise can shift the setpoint, the target is immutable” (1).
Settling Point Hypothesis: “weight is maintained when the various metabolic feedback loop[s], which are ‘fine-tuned’ by the relevant genes, settle into an equilibrium with the environment. The increased obesity seen in the general population is explained by cultural and economic factors” (2).
Our weight seems to be more complex than either one of these theories by itself. But scientists believe that we are able to change our set or settling points by stepping our weight downwards by 10% increments, maintaining each successive step before moving to a lower weight range (3).
If the dieter suffers from an eating disorder (which can apply to those who are underweight as well as those who are overweight), their “body and brain are in a struggle to regain a set point weight. Based on this, it’s more helpful to implement smaller adjustments to weight rather than strict calorie restrictions with large energy burns from exercise” (3).
These ideas point again to the benefits of slow, measured weight loss. As you may know, I worked with the Bariatric Center at the Mayo Clinic for my weight loss. At the time, I didn’t want to maintain my first goal weight for months before moving on. But the wisdom of this practice has become increasingly clear.
This is confirmed by MD Anderson Center. They further explain how you can adjust your set (or settling) point with ample time and support.
“Time: If you make changes over time and lose weight gradually, your body systems can adapt to the new circumstances…Your systems will stop trying to return you to your previous “normal” weight. Your body will slowly understand that your new lower weight is permanent and try to keep you there instead” (4).
Support: Awareness is key when you are trying to make a change. If you notice your body trying to return you to your old weight, you may be able to take action to stop it…If you can become aware of when you are acting on cravings and understand the reasons, it can be easier to stop” (4).
So we can make it our goal to lose weight gradually, but what about the support component? A trusted doctor, a registered dietician, a caring friend, or a weight loss group can all fill most of our support needs.
Do you have a favorite support method that has worked well for you? Comment below to share your ideas. Together, we can help each other maintain a healthy weight!
(1). https://medical-dictionary.thefreedictionary.com/setpoint+hypothesis
(2). https://medical-dictionary.thefreedictionary.com/settling-point+hypothesis
(3). https://www.healthline.com/health/set-point-theory#surgery
Maintain Weight Loss 