What is Set Point Theory?

Reviewed by Clinical Director, Jillian Walsh, RD, RP

Please note: At Change Creates Change, we avoid talking about dieting, weight loss, and weight gain. However, we will refer to these terms for the purpose of this blog post.

Your weight is not only dependent on the foods you eat or the amount of exercise you do. In fact, weight is based on several factors such as your genetics and your environment. This means that folks can exercise regularly and consume balanced meals, but live in a larger body.

Set Point Theory Definition

The setpoint theory states that adults have a weight range their body tries to maintain. When an individual gains or loses weight, their body will ‘fight’ to avoid this weight gain or loss. For example, it may be difficult to lose weight, but easy to regain the weight we lost.

It is important to remember that everyone has a different set point. Folks will not have the same set point as their family or friends.

Set Point Theory and Dieting

Dieting is an example of how set point theory works. When we diet, we limit our intake of calories. This means we are not eating the number of calories we need to consume for our body to function optimally. Our body tries to fight off caloric restrictions by increasing our hunger cues and thoughts about food, in an effort to keep us safe and avoid starvation. This increases the chances that an individual will engage in binge eating.

What is Weight Cycling?

Weight cycling, also known as Yo-Yo dieting, occurs when folks are in a constant cycle of losing weight and then gaining weight. Weight cycling may be harmful to our bodies. It may increase our risk of high blood pressure and Type 2 Diabetes.

While weight cycling may or may not be harmful to our bodies, it is easy to see how it can be damaging to model weight cycling to your child. Research has shown that we have an impact on your child’s thoughts, feelings and behaviours related to weight. Remember to always model a positive relationship with food and weight to your child.

Weight Bias

Weight bias is when an individual negatively stereotypes folks who are living in larger bodies. You may not even know you have weight bias. If you engage in weight cycling, it may be a result of internalized weight bias and/or diet culture. To check in with yourself, we recommend the Weight Harvard Implicit Association Test.

Set Point Theory and Eating Disorders

As we mentioned above, if your child is restricting their food intake, their hunger cues and thoughts about food will increase to try to encourage them to consume more food. Their increased hunger cues and thoughts about food will continue until your child is weight restored. 

Your child will be considered weight restored when they are living within their set point range. In other words, when they are at the weight that is optimal for their health.

Are You Concerned Your Child Is Living With an Eating Disorder?

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References

Bacon, L., & Aphramor, L. (2011). Weight Science: Evaluating the Evidence for a Paradigm Shift. Nutrition Journal, 10. https://doi.org/10.1186/1475-2891-10-9

Centre for Clinical Interventions. (2018). Set Point Theory. https://www.cci.health.wa.gov.au/Resources/~/media/6CD4432DC40649949D8B4923C725742D.ashx

Haines, J., Downing, K. L., Tang, L., Campbell, K. J., & Hesketh, K. D. (2018). Associated between maternal concern about child’s weight and related behaviours and maternal weight-related parenting practices: a cross-sectional study. International Journal of Behavioral Nutrition and Physical Activity, 15(104). https://doi.org/10.1186/s12966-018-0738-5 

Hilbert, A., Baldofski, S., Zenger, M., Löwe, B., Kersting, A., Braehler, E. (2014). Weight Bias Internalization Scale: Psychometric Properties and Population Norms. PLOS One, 9(1). https://doi.org/10.1371/journal.pone.0086303

Mehta, T., Smith Jr, D. L., Muhammad, J., & Casazza, K. (2014). Impact of weight cycling on risk of morbidity and mortality. Obesity Reviews, 15(11), 870-881. https://doi.org/10.1111/obr.12222 

Müller, M. J., Bosy-WEstphal, A., Heymsfield, S. B. (2010). Is there evidence for a set point that regulates human body weight? F1000 Medicine Reports, 2, 59. https://doi.org/ 10.3410/M2-59

Schembre, S. M. (2011). Weight-Related Eating Behavior Questionnaires: Applying Theory to Measurement. Handbook of Behavior, Food and Nutrition, 3487-3506. https://doi.org/10.1007/978-0-387-92271-3_218

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