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| Monday, July 06, 2009 |
| Set Point Theory |
Have you ever lost that last 10 pounds only to gain it back? Or have you ever gained 10 pounds only to find that it easily came off? During my career as a dietitian and personal trainer, many people have told me that their weight seems to hover around one particular number. There is a theory called the Set Point Theory that basically says that each of us has a set weight and no matter how hard we try, we will return to that weight. Do you agree?
I can honestly say that my weight has fluctuated by only 10 pounds throughout my adult life (excluding pregnancy of course). Does that mean I maintain my weight by watching my diet and exercising or does that mean my genetics have predisposed me to a certain weight? Actually, I’m not sure.
At first glance, the theory seems to hold water. Many people complain that they are stuck at a certain weight. Even serial dieters complain of gaining back lost weight. However, there has never been an exact mechanism found in the body to support the theory. Some researchers suspect that the set point theory can be caused by psychological and environmental factors. They believe that people in different cultures are comfortable with different body weights, figures and lifestyles. Some people don’t mind being 20 pounds overweight, while others fight tooth and nail to maintain a lower body weight.
Even if this theory seems to explain why you can’t get to your desired body weight, take heart, there are ways to off-set the set point. Many researchers believe that the set point theory contributes to the overwhelming rate of obesity in the United States. They believe that it allows people to accept being overweight or obese instead of changing their lifestyles. Weight loss surgeries have been on the rise for years which can indicate that people are sort of giving up on conventional methods of weight loss and maintenance.
Personally, I recommend lifestyle changes. Changing your diet, even slightly can result in significant weight loss. Once weight is lost, it is very important to adopt a different kind of diet. You need to be able to maintain your weight on your eating plan but you must also feel satisfied and have variety. Exercise is also a great way to alter your metabolism. High intensity cardiovascular exercise can help increase your metabolism for short periods of time. Resistance exercise that builds muscle is also important. Muscle is more metabolically active than fat. The more muscle and less fat you have, the more calories you can burn in a day.
Although my recommendations may sound boring, they have been proven to work. Whether the Set Point Theory is accurate or not, a healthy diet and regular exercise can help you lose and maintain weight. Don’t plan diets for a limited amount of time. Plan on lifestyle changes for long term results.
- Jennifer
Labels: Diet, Jennifer, Weight Loss
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posted by My Sensei @ Monday, July 06, 2009   |
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| 3 Comments: |
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Very interesting post! Like you, I am not sure about this theory but once I lost the weight & learned the right way to eat, my weight has stayed around the same 5-7 pound area based on much muscle weight/body fat I had/have. I do find that I have to work very hard to get to a lower weight like say 115 vs. 117-119. Like you mentioned above, I really hook into the food part. I already work out pretty hard & a weight person as you know so my food changes thru the years have helped me get where I want to be as my body & hormones changed/change. I admit that the 115 is hard for me to maintain but if I want to be there all the time, I know how to do it. My weight fluctuates quite a bit in general even in a day so I try not to get too stressed.
I digress! Yes, you can get past that sticking point if you are willing to put in the work with exercise AND FOOD!
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Excellent points to ponder! I don't know if the theory is true or not either. I chose my goal weight by how I felt, how my clothes looked, and by the many comments I received from friends and family telling me to stop right there. :) It's about 10-12 pounds heavier than the weight charts say, but I feel good here. Actually, I felt even better 10 pounds heavier, but I'm not willing to put that back on. I'd rather play around within the 4-pound range (up and down) that my body seems to like.
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I totally agree with you. Whether the set point theory is true or not, it doesn't help people get motivated to go after their weight goals. Thanks for writing about your views and encouraging people to make lifestyle changes to make things happen.
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Very interesting post! Like you, I am not sure about this theory but once I lost the weight & learned the right way to eat, my weight has stayed around the same 5-7 pound area based on much muscle weight/body fat I had/have. I do find that I have to work very hard to get to a lower weight like say 115 vs. 117-119. Like you mentioned above, I really hook into the food part. I already work out pretty hard & a weight person as you know so my food changes thru the years have helped me get where I want to be as my body & hormones changed/change. I admit that the 115 is hard for me to maintain but if I want to be there all the time, I know how to do it. My weight fluctuates quite a bit in general even in a day so I try not to get too stressed.
I digress! Yes, you can get past that sticking point if you are willing to put in the work with exercise AND FOOD!