Set Point Theory? Stuck on fat? What is this about now?
Well, if you´ve struggled with weight loss and tend to regain those unwanted kilos (and more!) later – it´s time you know about the Set Point Theory…
It suggests that your body has a built-in “weight thermostat” – a biologically preferred weight range that it defends fiercely…
To prove this, 80% of people regain lost weight within 2-5 years…
So, are we doomed to stay fat? Can this set point be changed?
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What exactly is the Set Point Theory and can you change it?
Set Point describes an inner thermostat that keeps your body weight within a specific range, much like an aircon keeps a room at a set temperature…
If you drop below this range, your metabolism slows down and hunger increases. If you go above it, your body may try to burn more energy or suppress appetite – although this response is weaker.
Researchers at the Christian-Albrechts University and Pennington Biomedical Research Centre, discovered that body weight regulation is asymmetric…
The body is more efficient at resisting weight loss than weight gain.
This may be an evolutionary adaptation to protect against starvation, which was historically a greater threat than obesity (now, of course we know the opposite is true – but evolution is a slow process.
Wondering what determines your Set Point?
Set point isn’t a fixed number – it’s a range influenced by a mix of:
* Genetics: Over 400 genes are linked to body weight regulation, affecting appetite, metabolism, and fat distribution.
* Hormones: Leptin and ghrelin play key roles in hunger and satiety. Low leptin levels, for example, trigger hunger and slow metabolism to restore lost weight.
* Environment: Activity levels, food availability, and even climate can influence your body’s weight regulation mechanisms.
* Behaviour: Diet, exercise, sleep, and stress all interact with biological systems to shape your weight trajectory over time.
But can you reboot your system to reset?
Keep reading to find out…
Can you reset your set point for permanent weight loss?
While your body may resist change, your set point is not necessarily permanent.
Long-term lifestyle changes can recalibrate your body’s weight regulation systems.
Gradual and sustained changes in diet and activity can shift your set point over time.
Crash diets often backfire by triggering metabolic slowdown and rebound weight gain. Instead, diets rich in whole foods, fibre, and protein can support a healthier metabolic baseline.
Exercise doesn’t just burn calories – it improves insulin sensitivity, regulates appetite hormones, and supports lean muscle mass, all of which help stabilise weight.
Chronic stress and poor sleep disrupt hormonal balance, especially cortisol and ghrelin, which can raise your set point. Mindfulness, sleep hygiene, and relaxation techniques are powerful tools.
Don’t fight your body – work with it. Sustainable changes are more effective than extreme changes.
Focus on habits, not just numbers. Your set point responds to long-term patterns, not short-term fixes.
Be patient. Resetting your set point may take months or even years – but it’s possible.
References:
https://www.ncbi.nlm.nih.gov/books/NBK572145/
https://ajcn.nutrition.org/article/S0002-9165(23)29536-2/fulltext
https://pubmed.ncbi.nlm.nih.gov/22065844/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11940170/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5886711/#S2
https://pmc.ncbi.nlm.nih.gov/articles/PMC3447534/
https://www.tracybrownrd.com/wp-content/uploads/2025/04/set-point-theory-research.pdf
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