Set Point Weight Theory
Set Point Weight Theory is the idea that your body has a natural, biologically predetermined weight range that’s unique to you. It’s the range where you feel mentally and physically your best at without having to obsess over every bite of food or every workout. Your set point is influenced by many factors: genetics, metabolism, movement, and eating patterns. The truth is, a lot of us aren’t at our set point weight because of diet culture.
Take yo-yo dieting, for example. Restrictive dieting puts the body into a semi-starved state, signaling that food is scarce. When the diet ends, your body tries to protect you by holding onto more weight in case “scarcity” happens again. That’s not failure, it’s biology. Your body is literally working to keep you safe.
Here’s a striking fact: only about 10% of people who lose weight on restrictive diets manage to keep it off for more than a year. Check out this study!
I deeply believe that when we let go of dieting and food rules, our bodies naturally settle into the weight where we feel our best. When I think about the character of God, this makes perfect sense. I don’t believe He wants us bogged down by food rules, diet culture, or obsession with our bodies. We were born intuitive eaters.
God designed us for freedom, peace, and joy. Yes, we live in a fallen world, and challenges are inevitable. But when we reconnect with our bodies and relearn how to eat intuitively, we can discover that unique weight range where we truly thrive.
Could you be above your set point weight? Answer these questions:
Do you have difficulty recognizing when you’re hungry and when you’ve had enough?
Do you routinely eat beyond a comfortable level of fullness?
Do you go through periods where you eat out of control? Possibly anticipating that you will soon start a new diet.
Do you skip meals in an effort to lose weight, then overeat because you are hungry?
Do you often use food as a coping mechanism for difficult feelings?
Do you often feel guilty about some of the foods or the amount of food you eat?
If you overeat, do you throw in the towel and keep eating more saying, “I’ll start fresh tomorrow”?
Do you often eat quickly without taking the time to focus on the taste of your food or savor it?
Do you fluctuate between periods of sensible, nutritious eating and then out of control eating?
If you answered “yes” to any of these questions, you could possibly be above your set point weight. Don’t let this make you feel bad! Be encouraged. You are able to find your way back to your set point weight.
Could you be below your set point weight? Answer these questions:
Are you constantly preoccupied with food and planning your next meal?
Are you constantly trying to suppress your hunger?
Do you find yourself being obsessed with food?
Do you feel overly hungry often?
Do you wake up with an overwhelming urge to eat?
Do you have difficulty sleeping because of gnawing hunger?
Do you have a low sex drive?
Do you have infrequent periods?
Do you suffer from fatigue, irritability or mood swings?
If you answered “yes” to any of these questions, you could possibly be below your set point weight. If you are below your set point weight, learning how to respond to your body’s signals will help you normalize your eating habits and feel better!
It is normal to have answered "yes" to questions on both sides when you have a broken relationship with food. The goal of asking these questions is to identify habits that hold you back from being at your set point weight.
Set Point Weight Theory Reflection:
Journal your dieting history (diets you have tried, the results, how they left you feeling) and your fears around letting go of dieting. Are your fears reduced when you think about set point weight theory?
Are there any intuitive eaters around you in your daily life? If so, how can you be inspired by them?
How would your life be easier if you were able to eat intuitively with no food rules, knowing your weight might fluctuate within a healthy range of +/- 10 pounds?
