Let’s talk about setpoint
I'm sharing much of the science from Dr. Lindo Bacon and Health At Every Size. Learn more here https://haescommunity.com/
Every body has a unique set point, which is the amount of fat storage and bodyweight that is optimal for the body to protect itself.
Although set point can’t be determined by a formula or in a laboratory, it’s estimated that your setpoint falls within a range of 5-20 pounds.
When your body is below your setpoint, your body will start to defend its setpoint by:
Increasing hunger signals, including a desire to eat a wider variety of foods.
Reducing fullness signals, and
Slowing metabolism.
This is one of the reasons 95% of dieters gain weight within 3 years. Our bodies won’t tolerate being at a weight below our setpoint. Your brain will work with other systems in your body to ensure your body comes back to its ideal weight.
When your body is below its setpoint, you’ll notice:
You get cold easily.
You’re preoccupied with thoughts of food.
Low energy, irritability, and loss of interest to do pleasurable activities.
When your body is above its setpoint, you’ll:
Have a hard time recognizing physical hunger.
Often eat beyond comfortable fullness.
Skip meals and then overeat.
Eat for coping, comfort, or distraction.
Overeat because of guilt and when you fall off of your diet.
What to do:
Restoring your body to its setpoint takes time and patience.
If your body is not at its setpoint, it’s because you’ve overridden your body’s signals. There is a variety of reasons you’ve done this. This isn’t something to feel ashamed or bad about. Diet culture encourages us to follow diet rules over the signals of our body.
Start by listening and tuning into your own hunger and fullness. This can often be a challenge if you’ve been chronically dieting, emotionally eating, and engaging in other coping strategies.
But remember, your body knows these signals. It may just take time and reassurance to get reacquainted with them.