On the one hand, science behind weight loss could not be easier: Calories in calories – Eat less and move more. On the other hand, it is as complex as the human body itself. What happens to your body when you lose weight?is influenced by a constellation of factors:
- diet
- genetics
- Energy consumption
- Hormones
- Environment
- stress
- The natural defense of your body
One of these defense mechanisms is called the “setpoint”, a theorized basic line that is understood to influence weight loss and maintenance. Find out more about the Set -Point theory, how much belief to invest in you, and what – if at all – you can do it.
What is target value theory?
“The setpoint theory claims that there is a weight on which our body is most convenient and is partially determined by genetics, height and metabolism,” says Dana HunnesPh.D., MPH, RD, an older nutritionist in the Ronald Reagan UCLA Medical Center. “This setpoint differs from person to person, as is different from person to person.”
While the body weight – and who has more and where and how much and why – is still largely an examination of unknown people, the Sollpoint theory argues that it may be strongly influenced by the tendency of the body to be familiar. In addition, according to the Soll Point theory, your body will “fight” to keep the weight that is most convenient.
“This means that when you go on vacation, eat a lot more than you would normally do and win five pounds. As soon as you return to your normal routine, your appetite will fall to adapt, and you will probably return to your previous weight,” says Hunnes. “Similarly, your body will finally grow against appetite if you do a diet for several weeks and eat much less, and you will probably return to your previous weight.”
Is Point Theory is legitimate?
The target value theory is certainly nothing new – researchers have been investigating it for decades. And the consensus is that something is on it.
A review of the published studies in the Journal of Metabolic Syndrome and related disorders found that the body weight is generally maintained in a stable area despite the variability of energy intake and expenses, which shows that obesity is probably due to a complex relationship between genetics and the environment.
Hunnes says: “It makes a lot of sense. Our bone structure, genes and metabolism all like to like homeostasis or relative stability. Our body works best when things are stable. So yes, I think we all have a setpoint. “
It’s not as rigid as you think
However, the target theory is no reason to feel powerless or that they are genetically predetermined to remain a weight with which they are not satisfied.
“Studies suggest that a setpoint in humans is rather” loose “(e.g. upper and lower borders) as closely controlled” Review of the published studies In the magazine F1000 reports.
The should point theory is based on evidence of proven, expert weight loss advice: gradually and stable is best. Make it a long -term change in lifestyle, which is based on regular nutrition and exercise.
Do not try to lose weight with training bendes or hunger and signing out zeros – people who do this tend to do so Take back weightoften add more; The setpoint of your body could be part of the reason why.
Can you change the setpoint of your body?
Yes, but the change should be gradually.
“I think it is possible to change your setpoint so easily,” says Hunnes. “If you Crash dietYou will not Change the setpoint of your body and can take the risk of increasing your weight in the long term. If you are slow and steady over time instead, you can create a new setpoint for your body. “
Hunnes uses an example. In the high school, the setpoint of her body hovered about £ 125 to £ 125. “No matter what I did (my body weight has remained in this area),” she says.
Years later she has a Ph.D. in public health and pursues a career as a nutritionist and “not necessarily deliberately” her body houses at £ 118 to £ 120. Hunnes says that it could be because she started eating one On herbal diet As an adult or because parenting made it more active.
“No matter how much or little I eat or how much or little I train, I am about staying in this area,” she says. “Small changes or adjustments over time may change the setpoint slightly. But if you are with big candy, you cannot expect to be a small and thin person. It just doesn’t work that way. “
Set value theory for weight loss
“The best way to effectively lose weight will be with very small, incremental changes that may make the body believe that it is still in maintenance mode,” says Hunnes. “If you cut out 100 calories from your” typical “food intake for several months – which means that instead of eating 2,100 calories a day Keep your weightYou eat 2,000 and may burn a little more energy every day – your body does not really notice the change, and theoretically you should take off slowly and gradually. “
By creating a slightly larger one Deficiency calorie And in the inclusion of regular exercise, you can avoid weight gain and achieve more weight loss. However, experts say that it should be gradual to strive for one or two pounds a week to keep their metabolic rate stable.
“Slowly and steadily wins the race,” concludes Hunnes. “Slowly and steadily can keep your homeostasis in place.”
