Summary: Set point weight is the weight your body naturally wants to be. A mix of genes, hormones and surroundings sets it. It can change over time. But some steps, like crash diets that slash calories, can throw it off and lead to weight regain. It is no secret that obese people struggle to lose weight. Studies suggest that barely one in ten obese adults ever loses weight and keeps it off.
Everyone else who loses weight gains it back after a while. Worse, many end up heavier than before they started. Many overweight people get great results and lose a lot of weight in a weight loss program. But very few keep it off in the long run. Over the years, the body seems to set a point that is hard to change. Worse still, some diets can reprogram the body so that metabolism slows down. That explains why some people on a strict diet lose some weight, then may gain a lot back.
The term “set point weight” means the weight your body naturally wants to be. It is also called the body’s “natural weight.” A complex mix of genes, hormones and surroundings sets it. Genes play a big role. Studies show certain gene variants are associated with a higher or lower set point weight. For example, variants in the FTO gene are linked to a higher set point weight. Hormones play a role too. Hormones such as leptin, ghrelin and insulin affect appetite and how you use energy. They shape how much you eat and how much energy you burn. For example, high levels of leptin, a hormone that controls appetite, can tell the body it has enough energy and doesn’t need to eat more.
Your surroundings and habits, such as diet and exercise, can also affect your set point weight. For example, a diet high in processed foods and low in fruits and vegetables can cause weight gain. Regular exercise can help keep a healthy weight. Note that the set point weight can change over time, especially with weight loss, and weight often comes back. Diets that drastically cut calories or whole food groups can throw off the body’s set point weight. Then the weight comes back once the diet ends. This is called yo-yo dieting. We are not saying you should not try to lose weight. Set point weight theory only says that weight loss is hard.
The set point idea has been used to explain many other issues too. For example, many people with high blood pressure may get used to it. But none of this means that a higher body weight, high cholesterol or high blood pressure is healthy. If you don’t lower your weight, bad cholesterol and blood pressure, they will still lead to early death, serious disability and a shorter life. So why does “set point weight” matter? It shows that weight loss is hard for most people, and “set point weight” is one of the hurdles to clear. This theory also shows that losing weight and keeping it off are entirely different things.
It also means losing weight takes one mental approach, and keeping it off takes a completely different approach and mindset. So people with obesity should not think a weight loss bootcamp alone will transform their lives. Instead, they must prepare for a long-term effort. Otherwise, all their work will be wasted. Everything they gain will be lost, and worse, they may end up heavier. So to get healthy, lose weight and keep it off, you need to break the “set point weight” barrier.
You will need to reprogram your body and mind to create a new “set point weight.” It can be done, but it takes much more effort and the right mindset. Finally, any weight loss effort only works when your metabolism also changes. It has to be boosted so that the new rate becomes your new normal.
Frequently asked questions
What is set point weight?
Set point weight is the weight your body naturally wants to be. That is why it is also called your body’s natural weight. A mix of genes, hormones and surroundings sets it. Over the years, the body settles on this set point and defends it. That is a big reason weight loss is hard for most people.
Can you change your set point weight?
Yes, but it takes work. Set point weight can change over time, especially with weight loss. To lose weight and keep it off, you have to break the set point barrier and reprogram both body and mind around a new one. That takes more effort, the right mental attitude, and a metabolic rate that is boosted until it becomes the new normal.
Why do people regain weight after dieting?
Diets that drastically cut calories or whole macronutrients can disrupt the set point, and the weight comes back once the diet ends. That cycle is called yo-yo dieting. Restrictive diets can also slow the metabolic rate. Studies suggest only about one in ten obese adults loses weight and keeps it off, and many end up heavier than before.
What determines your set point weight?
Three things. Genes: variants in the FTO gene, for example, are linked to a higher set point. Hormones: leptin, ghrelin and insulin shape appetite and how much energy you burn. Surroundings: a diet high in processed foods and low in fruits and vegetables drives weight gain. Regular exercise helps keep a healthy weight.
Is keeping weight off different from losing it?
Yes. Losing weight and keeping it off are entirely different jobs. Losing weight takes one mental approach. Keeping it off takes a completely different approach and mindset. A weight loss bootcamp will not transform your life on its own. Plan for a long-term effort, or the weight you lose is likely to come back, sometimes with more on top.
It is our mission to bring real hope and transformational change to patients who would otherwise be consigned to a lifetime of medications, doctor’s visits, and suffering. We expose misaligned incentives and return the power of health to the individual. We believe empowered individuals change their communities. We use a combination of lifestyle intervention, medication management, and emerging scientific research to help our patients. When you are ready or have questions, reach out.
The content provided herein is not intended to provide assessment, diagnosis, treatment, or medical advice; it also does not constitute provision of healthcare services. No information in this content should ever be considered as a substitute for advice from a healthcare professional, it is provided for thoughtful discussion, informational and educational purposes only.
Set point is one reason weight change is rarely about willpower alone. It is why weight management here is physician-supervised rather than self-directed.
Dr. Gurpreet Singh Padda, MD, MBA, MHP
