Why You Can’t Keep Fat Off | Leptin Set Point Theory
Video taken from the channel: Paul Revelia
Body Fat Set Point Theory
Video taken from the channel: Paul Revelia
Set Point Theory ��|| Can you change your set point?
Video taken from the channel: Christina Daidone
Does Your Body Weight Have a Set Point?
Video taken from the channel: Dr. Becky Gillaspy
OBESITY AND SET POINT THEORY
Video taken from the channel: ALICE OLIVIA
“BEST” WEIGHT? | What A Set Point Weight Is And How To Find It!
Video taken from the channel: Colleen Christensen
HOW TO LOWER YOUR “SET WEIGHT POINT” | Become “Naturally” Lean
Video taken from the channel: Healthy Emmie
Gradually, according to set point theory, the normal body set point keeps adjusting upward. When we try to lose weight, our body fights to maintain the.The set point theory states that the body maintains its weight and body composition through internal regulatory controls. According to this popular theory, we all have different settings that impact our usual body weight.
This is a process known as set-point theory. If more people understood that stagnation is an expected and natural part of the weight-loss process, then they wouldn’t quit prematurely. If you ask me, set-point theory is the reason why so many people fail on long-term weight-loss goals.The set point theory argues that you have internal controls your body uses to maintain a preferred weight.
It uses these controls to adjust how much you eat and how you use energy. These internal controls include hormones, metabolism, and genetics. Here are some ways your body fights to gain the weight back after weight los.Scientists believe that the average person has a set point range of about ten to twenty pounds, meaning that the body will resist attempts to change that weight.
Our body defends itself against changes to our set-point weight. That is why diet, exercise and diet pills are not a permanent solution as they do not change our set point.Set point theory states that that your body has a genetically and biologically determined weight range that it is predisposed to maintain.
It is the weight range that your body is programmed to function at optimally. A complex variety of bodily systems are constantly at work to maintain the set point, including metabolism and hunger.The Weight Set Point Theory suggests it’s going to be extremely difficult to lose weight and keep it off. According to the weight set point theory, your body doesn’t like changes so it.What is the Set Point Theory?
The job of a healthy metabolism is to keep a woman’s body at a set point, which is a body-to-fat ratio within a 10to 15-pound weight range that optimizes her chances of survival.Rather than being permanently fixed, the weight set point is influenced by several environmental factors and can change. For example, the average palatability or desirability of one’s food is important, with chronic consumption of more palatable food generally resulting in a higher weight set point.
“The metabolic set point theory of homeostasis” is a complicated, medical way of saying that your body: Has a natural tendency to be a specific weight Will adjust internal processes to stay at that specific weight, such as speeding up or slowing down metabolism.This theory proposes a proportional feedback control system designed to regulate body weight to a constant ‘body-inherent’ weight, namely the set point weight. The system, according to this theory, adjusts food intake or energy expenditure (or both) in proportion to the difference between the current body weight and the set point weight.According to the set point theory, when a person drops below their body’s pre-determined weight, or set point, their metabolism may slow down to keep weight on. When a person’s weight rises, their metabolism might increase to fight the weight gain.
The Set Point Theory of weight regulation is an attempt to explain why people can maintain their body weight at a relatively stable level for long periods. The Set Point Theory suggests that body weight is regulated by a feedback control mechanism in order to maintain a set body weight, often times one that is “predetermined” (1).Set point theory contradicts traditional weight loss advice, which considers weight loss to be a numbers game: if more calories go out than in, you can expect to lose weight.
By contrast, set point theory argues that—through a combination of physiological mechanisms, hunger, hormones, and behavior changes—there is active biological control.I know set point theory is a hard pill to swallow, especially when you’ve been conditioned to believe in weight loss like it’s a coming savior. It’s worth it to let go of trying so hard to control your weight.
I’ve experienced returning to the lower end of my weight set point, meaning I’ve lost a decent amount of weight.
List of related literature:
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| from Perfect Girls, Starving Daughters: The Frightening New Normalcy of Hating Your Body |
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| from Women’s Growth in Connection: Writings from the Stone Center |
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| from Health Promotion and Aging: Practical Applications for Health Professionals |
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| from Williams Textbook of Endocrinology |
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| from Williams Textbook of Endocrinology |
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| from Elsevier’s Dictionary of Psychological Theories |
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| from Feminist Perspectives on Eating Disorders |
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| from Social Psychology and Health |
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| from Advanced Practice Psychiatric Nursing: Integrating Psychotherapy, Psychopharmacology, and Complementary and Alternative Approaches |
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| from Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors |
80 comments
I agree that nobody is predisposed to being overweight as such. Not as simple as that for sure.
WFPB I was definitely not sitting at my healthy set point. I was bloated, overweight (almost into the obese category), anxious, depressed and beyond miserable.
But we aren’t all the same. Do what works ��
more volume on food with less calories….means veggies with low starch content and not too much oil…hmmm��
I love your encouragement gift!!!! Lord bless her with supernatural strength to do your work to bless others and keep her safe and favor in 2020
Wow, very interesting video…. ��
I have a question… out of all of your clients that have followed your plan, how many (or what %) of them have been able to keep the weight off for 2+ years?
I want to go vegan but i am in ed recovery (bulimia) so everyone is kinda afraid i might Use it for restriction but i am 100% not…
Do you know what to do?
Thank you Emmie this is so helpful☺ I used to be a heavy meat eater and nowadays I’ve been incorporating vegetables and fruits, slowly but sure ☺
So what is in meat or dairy that causes weight gain?
Because starches and grains are fattening too.
Potato chips are plant based and whole foods if fried with skin on.
But they’re fattening.
Can we still eat meat n stay lean or should it be a vegan diet:'(
Really nice video, I just have a quick question though about set point theory. It’s that, can I still eat as much as I want but in a whole foods, minimally processed diet with meat? I do like the idea of going vegan but it just isn’t going to work for it at this certain time. I do include some meals that are plant based though. So basically, can I reach my set point even if I eat lean meats?
I’m going to focus on my diet when I am fully grown. This is only because that’s what my parents want.
If we sent you an email, do you reply, or is it just for the channel?:)
(Don’t mean to sound rude, I think it just looks bad in text:( Sorry.)
Thankyou from the bottom of my heart Emmie for helping keep my bmi in a healthy range. For years I’ve been told by doctors and dieticians that my weight would not dramatically change because of my genetics. However since being on your diet for a few months now, the weight is flying off and finally my bmi is constantly in a healthy range. Seeing this video justified what i thought, that all i needed was someone who knows what their talking about and to make it achieveable. You have guided me to more success in 3 months with my weight then others have in years. I can never thank you enough and like everyone else i adore and admire what you have achieved in your young life. You truly are a gift hunny and so glad im connected to you.
so what if my pre ed weight was overweight? that isn’t necessarily healthy either. I’ve been in a few ed centers and I had one time where I was a certain weight and maintained it on a large amount of calories without exercise or minimal. would that be my set point? does it change over time?
Nodding along but also totally distracted by how perfect your brows are ��
to lose weight do you really need low fat? Lots of seeds and fats have so many good nutrients. I find 60carbs and 20fats/proteins is good for me but will this prevent me from losing weight?
OMG YESSSSS!!!!! I’m Vegan, lol obviously. For about 2 and a half years.
I can’t quit watching your right pinky move with your “quotations” ��
Great video girl! Love it!
I tend to eat too low calorie on this diet, which makes me not being able to fall asleep:( even a little calorie deficit makes me stay awake, it seems. Do you have any solution? ��♥️��
when I was in my 20s I went into the Military and I weighed 180 lbs I now weigh close to 300lbs
Starvation mode is not a thing unless you are literally starving. Set point theory is also fairly flawed. You seem like a nice person, but I think it is extremely irresponsible to recommend a book with such a well documented misunderstanding of scientific studies as “Health at Every Size.” The average American is overweight or obese. This is NOT healthy. I appreciate that you encourage people to pay attention to your hunger cues and to be aware of your hunger. I think that’s good advice. However, many of us have a disordered relationship with food and unreliable hunger cues. Being aware of your energy needs and expenditure is not inherently bad.
Linda Bacon is not a reputable scientific resource.
Fabulous video. Excellent information. I always thought it was genetic & environment related but I am not a dietitian or nutritionist so depend on experts like Emmie that have reliable and accurate information.
Totally agree with all of this, the number of ways WFPB activates satiety mechanisms and promotes appropriate weight loss is crazy! Great content, subbed!
Awesome video as always lovely and beautiful Emmie!!! ❤����������
My set point is 135-137lbs on a low fat WFPB diet…..When I went low carb high protein vegan, I got to 120 lbs
I ate like this for most of my life but I never managed to lose weight, the medicine I’m on for health just bloats me out weight wise…. I also am bed ridden half the time and struggle to cook for myself at al… large amounts of allergies like citrus’s, chillies, raw tomato’s, fish, meat and most florals… what do you suggest someone with lupus, MS, arthritis etc and asthma allergies, eczema etc… I eat almonds as a snack and watermelon or cherries usually but I’m a sucker for the odd piece of chocolate every night and cheese is something I struggle to give up… but meat and fish always made me quite sickly…. any suggestions?
Love you beautiful love the videos literally you just beautiful love you beautiful ❤️❤️❤️❤️❤️
Sooo, I have never worried about what I eat. I ate anything. Then, menopause came. I don’t like my new set point weight. How do I wrap my head around that?
My set point is set at 195! Ya no! I’m fighting what my body wants to be at! I need to lose weight per Dr! So I can’t keep my body at 195 set point! What can I do!
The thing is I answered yes to a lot of the questions on both sides of the equation! So am I over my set point weight, under it, or at it? Or am I just obsessed with food because I love cooking?
I have gained 20 lbs over the last 10 years, with 10 of those being since we went into quarantine restrictions in Mid March. I feel gross. This needs to go away.
‘ve heard people talk a lot about the bodies ‘set point’ and how we have a range of around 5-20lbs that is where each individual body is healthiest. I have recently begun working out more and doing a bit of strength training, purely because it’s something I enjoy and it’s a good way for me and my partner to find more time to spend together. My question is this, if I lose fat but build muscle (as a by product of the added exercise, it isn’t a hard and fast goal of mine as I do try to live intuitively) am I still at my set point? for example, if I weigh 160lb now and in 6 months I still weigh 160lb but my body has changed because that weight is now muscle instead of fat, is that still my set point? or will it then change? Hopefully someone in the comments can answer this!
I would recomend eating mostly whole foods, with treats here and there, rarely.. otherwise, I doubt all in would work. You would just be working against your health but in an other way.
Thanks Colleen really interesting video. Do you think it’s almost inevitable you may put on weight (if you’re coming to this after prolonged dieting) before your body finds its set point? And also I am 50 so can I expect my set point to be higher than if I were in my 20’s?
The moment where you been on a diet since age 9 and now you are 281 lbs at age 24 and you are like wow years of dieting has caused this set point to go higher
I really struggle with this just because I really struggle eating a lot of fruit because of the texture I think I’m just a sensitive person. I love veggies but I don’t feel as satisfyed as maybe I would with fruits but I struggle to even swallow them.
Ok so I answered “no” to all of your questions relating to possibly being over my set point weight, but I am 39 yrs, 5’2” and weigh about 145. So my question is, how does the idea of a set point weight fit in with physical activity? If I have a healthy attitude toward food, but yet I am not active enough, is it reasonable that I would be over my set point weight? Thanks!
You talk about a set point weight, I don’t diet or count calories, I am 5ft 2inches and weigh 13 stones 6 pounds, so therefore I am classed as morbidly obese, and yet I eat exactly what I want, when I want it and don’t put on any more weight, I don’t lose any either, but I am considered grossly overweight, could this be my ‘set point weight’, doesn’t seem right to me as my brain tells me I should be at least 3 stones lighter than I am. I don’t eat biscuits, cakes, etc, or lots of processed foods as I consider these ‘bad’ foods, I eat fruit, veggies, only white meats or fish, oatmeal for breakfast, my only ‘obsession’ is chocolate, but even then I don’t eat it to excess as again I don’t consider it a ‘good’ food or choice. I have followed calorie restrictive diets in my younger years (I am now 68), so perhaps I have raised my set point weight, so if it cannot be lowered is this what my weight will be from now on and unless I eat only lettuce on a starvation diet, my weight won’t go down, obviously not a healthy way of eating ��, perhaps I have to be happy the way I am, confused ����
I need rules around my food since I am overweight. I ate whatever I wanted for a long time and gained lots of weight. Rules give me structure and guidelines to follow. Having no food rules when you have a food addiction doesn’t work. I am eating more whole foods and have cut out a lot of processed foods as well. I’m healthier now than ever before!
It’s easy to say all of this when your set weight is naturally skinny. My parents are both naturally ‘overweight’ and they eat relatively healthy foods my mom decided to combat her being naturally overweight by always yoyo dieting and having food rules and my dad just embarrassed it and is obese with a host of health problems
Love love love this! I’ve been on my intuitive eating journey for just over a year now and it’s the best decision I’ve ever made. I don’t believe I’m at my set point yet but I have faith my body is figuring it out. Thank you for the great resource ♥️
This is such an interesting theory. I thought that when I stopped dieting and stopped my food rules I would just exponentially gain weight. That’s the thought I had for years and why I kept going back to dieting. It’s so great to know that it won’t happen. I’ve been diet free since October 2019. Yeah I’ve gain weight, but eventually it stopped. It fluctuates but i haven’t gained exponentially like I thought
I read that our body’s set point can increase with weight gain holding us at a higher point than in the past. How common is it for an intuitive eaters set point to decrease with time?
Hello �� I have a question, when you are coming out from the diet restrictions and overshoot your weight, how long does it take for your body to find the set point? Thank you for your help ��
When I started taking a particular medicine three years ago, I gained about 25 pounds. I’m able to manage the side effects better now, but I feel like if I didn’t restrict myself I would gain even more weight and any that I’ve lost since then. Unfortunately I have explored all options but I absolutely need this medication…I would love to let my body take over but I don’t think it’s capable of regulating on its own at this point.
Good vid. Lyle McDonald goes in depth with Leptin and it’s role in the dieting bodybuilder in several of his books. His conclusion is that injectable Leptin would probably cure most of the negative effects of low calorie dieting.
Thanks for the video! Good stuff!
One question came to mind: How do you know if you have reached your set point weight when you should not use a scale? Are you only measuring by how you feel?
I’m scared my set point is going to be like the YouTuber Stephanie Buttermore. She is beautiful and amazing but for myself I would not want to gain as mich as her.
I wanna recover an I do intrusive eating I don’t know if it’s the right way to recover a what if I keep eating an I’m gonna get bigger ��I eating anything but not sure on what to eating to get to set point
What about hormones messing up your appetite? I am 50 years old and perimenopausal. My doctor told me to start eating less, because my declining hormones will “betray” my body with weight gain in the coming years. I was told weight gain in the abdomen will lead to heart disease and diabetes. So, I’m trying to avoid these problems, and I don’t want to gain weight, period.
I said yes to both set of questions.. what now? What does that mean? Am I above? Below?
You said that under eating can increase your set point weight, I have restricted in the past, does that mean my set point weight now just higher? Is there anyway to lower it?
Hey Colleen! I am 20 years old, underweight, and have amenorrhea. One day I decided I had enough and read the Intuitive Eating book. This and your channel have really helped me keep a positive mindset about gaining weight. I feel more nourished than ever! I really needed this video because i have been looking into the whole set point theory. Thank you!!❤️����
But what if your metabolism works improperly? Any organ or system in the body can malfunction. Couldn’t you be born with a faulty metabolism?
I love that you mention primarily eating Whole Foods as a part of reaching set point range. This is where I differ from anti-diet culture as well. Thanks for the great content!:)
They’re obese because they’re ignoring their hunger fullness level
Are you checking, wether you are eating enough? No front, but I think it is possible, that you eat to less calories and don’t notice, than loosing weight cause of this restriction you don’t do active
I also think a lot of people aren’t in tune with their bodies and they overeat when there body is trying to tell them they are full
this is beyond confusing for me. someone help because its just not clicking.
What about someone who has never been anorexic or been obese but wants to lose like 5-10 pounds. I started counting calories to lose 5 pounds, with 1 pound a week being lost according to my calorie counter (myfitness pal). This weight gain of 10 pounds happened in 3 months when I was at an internship with a free buffet for the period where I overate. Would this affect my set point or be negative in any way, I’ve been counting calories and for the most part, it’s not far from what I normally eat it just affects when I go out to eat at a buffet, where I would normally go all out. I have started exercising a bit more but it’s fairly light: 30 min of yoga and going on 15-30 min walks and I also put this in my calorie counter so I don’t think it would be bad but I’m open to other opinions
I feel like you only describe the positives, like you might not actually feel the best in your set point, you might hate your body and feel fat, the important thing is you don’t have to love your body because it does so much for you. Maybe you could touch on that? It might be hard for you to understand because your body is naturally very privileged and slim. Great video tho.
I’m eating only junk food in recover. It’s the only way to get enough calories (3000+). My stomach is very small. How can I make grow my stomach? I can’t eat all my life junk food… ��
this video is one big effort to avoid responsibility
she runs her mouth about “over exercising”,… but doesn’t even get into detail about what over exercise would consist of.
I know snake oil when I smell it, and this amount could be used for topping Cobra flavored popcorn.
ex: she mentions weights where the body is “happy at”,… the only part of the body that can interpret emotions is the brain. your body does NOT have a separate set of emotions of it’s own. that notion is pure stupidity.
Thank you. I love your calm, clear manner. I am doing KETO and IF….and apparently need some tweaking. I am 70 yrs old, 5 ft 6, 157 lbs. How do I join your coaching program?
I want that avocado plushie so bad. Thanks for the advice btw. I’ve been recovering from orthorexia and I was afraid to death I wouldn’t be eating the right foods to get back to optimal health.
Something to check out. https://itunes.apple.com/us/podcast/trim-healthy-podcast-w-serene-pearl-and-some-guy-named-danny/id1202267992?mt=2&i=1000390059651
Hi Alice Olivia, U r absolutely beautiful and a healthy slender young lady. I love your videos. I’m 58 years old and disabled. I’m in my 6 month of recovery. I cannot be as active as u. I can probably do 1/7 of your movement. I have almost a non existent appetite. It is soooooo very hard 4 me to eat enuf to nourish my body. I have overshot my size big time. I don’t weigh myself and only measure myself when I need to figure out what size I need to order clothing on line. I only have 1 outfit to wear every single day. My bra is too tight and very uncomfortable. I’m almost completely vegan except 4 fresh caught tunas and eggs. Is there any hope 4 me? Can u PLEASE reply to me at [email protected] cox.net. Please note there is only 1 n in my email address. I’m looking 4ward to your reply. I know u r super busy, but I’d appreciate a reply soooooo very much!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I agree that eating “species-specific”, as you say, is a good way to live generally. Species-specific isn’t vegan though. Humans are natural omnivores. We evolved as hunter-gatherers.
Your videos would be so much better and more credible if you weren’t always pimping a vegan/plant based diet.
Awesome info. Never knew about our “set point” now I understand when I would workout super hard and strict diet I gained weight.
Yesssss! I became really interested in the HAES and the intuitive eating movement but as a palliative care nurse, it really bothered me that there is very little information on proper nutrition, even in the intuitive eating book. I understand it’s important to have a healthy relationship with food and not police yourself but in today’s society, food is designed to be hyperpalatable to keep you coming back for more plus the amount of advertising is absurd! I love learning about nutrition and what I can do to help prevent chronic disease and a whole food plant based diet is the most significant thing a person can do to prevent disease. I’ve had numerous patients with stage 4 cancer prolong theirs lives with plant based diets, this cannot be ignored!
Thank you VERY MUCH for this! I love to watch Ladle by Ladle videos as well but I always get confused about how she ignores the fact that in todays world, we simply cannot afford to eat intuitively sometimes… The “food” is full of processed stuff and chemicals that are designed to control our brains and mess up our hunger clues (and force us to eat more). Most obese and “fat” people would indeed have much LESS health issues if they lost weight, and started to eat “less intuitively” (=whole foods instead of brain changing junk food).
ALICE this was so lovely and helpful of you to do!! Could you please talk more on excessive cortisol in the body, ie from excessive exercise?? I think I’ve defintely experienced that…and does going to bed late cause cortisol levels to rise too? Love your advice!
I just don’t believe that saturated fat, sugar and salt are the enemy. Yes, highly processed foods never signals to our body a “stop” signal because it doesn’t contain any nutrients. But there are many people who are naturally at a healthy weight while still eating these types of foods I believe the real enemy is a belief, a belief that you have lost control of yourself in the presence of these things.
Also, animal products should not be seen as “bad” or “unhealthy” or “fattening” in the slightest. Animal products are perfectly acceptable and make the meal even more well-rounded such that we meet our body’s needs. No person who is energy balanced will gorge themselves sick on meat or eggs or dairy. They usually eat it as part of a meal, and eat until they feel full. Think about all the slim people in chain fast-food restaurants who eat barely any plant-based foods in their meal. They haven’t acquired the false belief that they have no control over these foods and won’t binge, therefore remaining in energy balance and not gain weight.
I have to say again, fat, sugar and salt are not evil. We don’t binge on them alone, because we see them for what they are. They are not the agents that will cause you to binge. They make your food taste good. We need to look at the meal as a whole, rather than looking at parts in isolation. Assuming your meal as a whole is nutritious, even in spite of these additives, then you will feel your body signalling you to stop. For example, when an energy-balanced person eats chicken schnitzel in deep-fried bread crumbs, we are still getting nutrition from the chicken. The chicken is the bit of the meal that has nutrition, the deep-fried bread crumbs is an example of the nutritionless additives mentioned (sugar, fat, salt etc.). I have nothing against deep-fried breadcrumbs every once in a while they make a schnitzel taste good:)
Being vegan eliminates the decision fatigue and will narrow down your options so that you are more likely to choose a nutritious option. I think it’s great that vegan diets more often than not include more vegetables and fruits this way. Nonetheless, I think that an omnivorous diet could be similarly conducive to health while still including fats, oils, sugar and salt to make your food taste good, at the very least.
I know many vegans will disagree with my point of view. But there is a tonne of evidence that fat, salt and sugar are not the enemy. The belief that you have lost control of yourself in the presence of these things due to brainwashing of orthorexic articles and diet culture is the real enemy. Having a healthy relationship with food will often lead to a healthy weight range. I think many will be afraid to try weight restoration on a high-everything omnivorous diet if they watch your videos.
I’ll leave with this: always question anything that you watch or read on the internet (including me). Cheers x
this doesn’t really make sense though..
A lot of obese people eat really clean and a lot of people that are skinny eat junk everyday how do you explain that?
Good tips..I’m 40 y/o I’m 5ft 11inch…and 218(this morning), by the new year i would like to be down another 5-10lbs…i have little or no willpower…and with the winter coming I’m afraid my body will naturally gain because EVERY year…..anyway, i don’t mind exercising…just HATE gyms and weight…i only enjoy cardio…think that will ne enough…say 30-40 minutes a day?? What do you think??
Does everyone overshoot their set point after a long period of calorie restriction? Does that absolutely need to happen or is everyone different?
I eat a whole food plant based diet and I STILL crave oil, salt, and sugar. Things certainly don’t change overnight.
Hi Alice. Yes we can’t dismiss the nutrient values of foods. Those who don’t gain weight eating junk foods in abundance is also dangerous. Because they give it to their inside organs not to fat cells it is even more dangerous. It is not only about weight gain but health. I don’t say to restrict and never enjoy your favorite foods but using it in regular basis.
Why have I gained so much weight? I switched from a standard American diet to WFPB 2 years ago. I always maintained a BMI of 22 on the SAD without even trying. After being vegan for 2 years, I’m now 20 pounds heavier, & my BMI is at 26. I never eat junk food, & I don’t drive a car. I ride my bike to work & anywhere else I need to go. I’ve always listened to my hunger cues & have NEVER restricted calories in the past. What gives? I’m pretty frustrated.