Exploring Set Point Theory: The Science of Why Diets Don’t Work

What Is Set Point Theory?

In diet culture, we all know people in our lives who are constantly in pursuit of the “perfect” body by jumping from diet to diet, only left feeling frustrated. However – we know there is no “perfect” body type because all bodies are created equal and have natural differences. Set point theory suggests that each person’s body has a natural weight range that it is biologically and genetically programmed to maintain. Our bodies stay within our natural weight range by complex interactions between our brain, hormones, and metabolism. 

Like our genetically programmed hair texture or shoe size, changing our body size can only be done through extreme measures, like dieting, and often with a great deal of difficulty. For example, when you attempt to lose weight through restrictive dieting, your body interprets the caloric deficit as a threat and responds by slowing down metabolism, increasing hunger hormones like ghrelin, and reducing levels of satiety hormones like leptin. Set point theory is also a protective mechanism, ensuring survival in times of famine and helping the body function optimally within its unique range.

Why Diets Fail

Diets often rely on significant caloric restriction, food elimination, or rigid rules that are unsustainable over time. So, when you reduce your caloric intake, your body fights to restore its set point by conserving energy and activating hunger cues. This isn’t a lack of willpower; it’s biology. In addition, restrictive dieting often leads to feelings of deprivation, which can trigger binging urges or a heightened obsession with food. This creates a cycle of guilt and shame, further exacerbating undesirable eating patterns. Over the long-term, this constant focus on weight loss and body image can lead to stress, anxiety, depressing thoughts and low self-esteem. For some, this can escalate into disordered eating behaviors or full-blown eating disorders.

Set point theory reminds us that our bodies are not machines to be controlled, but complex systems designed to protect and sustain us. Dieting not only fails to deliver on its promises but can also harm our mental health and increase the risk of eating disorders. By rejecting diet culture and embracing a compassionate, holistic approach to health, we can break free from the cycle of dieting and find peace with our bodies.

Focusing on Well-being Over Weight

Instead of engaging in diets that go against the body’s natural inclinations, consider adopting a weight-neutral approach to health. This involves:

• Intuitive Eating: Learning to trust your body’s hunger and fullness cues and honoring its needs without judgment or restriction.
• Body Acceptance: Embracing your body as it is, rather than constantly striving to change it. This doesn’t mean ignoring your health, but rather shifting the focus to habits that promote well-being, like balanced nutrition, movement you enjoy, and sufficient rest.
• Mental Health Care: Prioritizing mental health by seeking support from family and friends and focusing on self-care.