Set Point Weight
Do you feel like you are only able to maintain your weight by dieting or over-exercising?
Is it difficult for you to trust your hunger and fullness cues?
Does your weight constantly go up and down?
Do you ever wonder what weight you are “supposed” to be?
If so, the theory of set point weight might be just what you’re looking for!
But first: if you prefer to listen rather than read, click here for my podcast episode on this subject!
Set Point Weight
Set point weight theory describes a natural weight range that your body instinctively maintains for optimal function. It's the weight at which your body settles without the influence of dieting or restrictions.
Scientific research reveals that human weight tends to fluctuate within a consistent 5-10lb range. Now if you’re reading this thinking “okay, then why am I not still the weight I easily maintained in high school?!” that’s not exactly how it works. Your set point range can shift as you age, making it more challenging or even impossible to return to the weight of your younger years. It can also be damaging to your physical and mental health to constantly be chsing this smaller body or attempting to eat less. Click here for my podcast episode on the dangers of undereating.
What Determines Your Set Point Weight
Genetics is one of the biggest influences. Think about how some people have bigger feet than others. You wouldn’t tell them they need to make them smaller, it’s just how they were genetically made.
Mental health is another influential factor in how you perceive food and your body. It can influence what and how you eat and relate to food and your body.
Hormonal changes, including fluctuations in sex hormones, thyroid function, and stress levels, can also impact your weight.
Hunger & Fullness Hormones
Speaking or hormones, I want to take a moment to quickly touch on our two hunger hormones, ghrelin and leptin. Ghrelin, often dubbed the "growling" hunger hormone, stimulates appetite, while leptin, the "satiety" hormone, signals fullness. When you diet and reduce fat cell size, your leptin levels actually decrease, leading to feelings of persistent hunger. On the other hand, ghrelin levels increase with dieting, intensifying cravings.
These hormonal shifts continue to exemplify the fact that your body is working to reurn to your set point weight and maintain its equilibrium.
It’s important to recognize that struggling to adhere to a diet is not a reflection of personal failure or willpower deficiency. Diets are inherently unsustainable and can have adverse effects on both physical and mental well-being.
How Do I Know If I’m At My Set Point Weight?
The big question I get all the time from clients! The truth is, you may not know your set point weight if you’ve been constantly dieting or continuously going up and down with your weight.
It’s impossible for me to just tell you your set point weight, although there are some clues we can look for to tell us you aren’t at your set point weight:
You’re dieting
You’re constantly gaining/losing weight
You struggle to listen to your hunger/fullness cues
You’re binge eating or frequently emotionally eating
You don’t have a period or sex drive
Your overall health is lacking (you’re fatigued, struggling to focus, etc.)
Finding Your Set Point Weight: Next Steps
Embarking on the journey of intuitive eating offers a pathway away from restrictive diets and towards a harmonious relationship with your body's cues. It's a philosophy I advocate for both my clients and myself. Intuitive eating empowers you to attune to your body's innate signals of hunger and fullness, rather than adhering to external dictates like calorie counting or rigid diet plans.
By embracing intuitive eating and getting rid of the constraints of diets and restrictions, you pave the way for a deeper connection with your body's wisdom. This connection facilitates the pursuit of balance, ultimately leading to the discovery of your body's ideal set point weight.
Eager to embark on this transformative journey but unsure where to start? Allow me to support you along the way. Click here to explore my services and begin your intuitive eating journey today.
