1. Destined to Diet
The basic idea behind set point theory is that each person has a set body weight determined by genetics and a feedback mechanism. As you try to lose weight by dieting, set point theory says, your body alters its metabolism in an effort to keep your weight at its set point, making dieting marginally successful at best. Higher set points mean that you can eat relatively little and still have a high weight, while the opposite is true for people who have lower set points, according to the theory.
2. A Flawed Theory
While a first glance at set point theory may seem to doom you to a certain body weight and, more importantly, fat mass level, the theory doesn't seem to hold water on closer inspection. The first flaw is that it's extremely difficult to test whether the theory is true or not since no one knows the exact mechanism (including genetic codes) that regulate fat storage, making it impossible to predict a person's theoretic set point. In addition to this, set point theory seems to neglect how people actually eat and diet and the effect this has on their weight.
3. Go With Your Gut
Conventional wisdom or, what you might call "gut" intuition, with regard to dieting says the number one cause for failed diets is a return to poor eating after the initial diet period. This competing theory seems a lot more sound than set point theory since it's testable and has been tested. Researchers find that most people diet for limited amounts of time and do not change their entire approach to eating and exercise, resulting in the kind of back-to-the-drawing board phenomenon that set point theory tries to explain.
4. Try Going for a Run
Exercise also has implications for the principles of set point theory and weight loss in general. Certain kinds of exercise, such as high intensity programs that cause oxygen deprivation (leaving you tired, not dead) during an intense workout have been shown to actually alter the body's metabolism. So, following a difficult but effective exercise program actually changes what set point theory would label your set point, proving that the body is a very fluid, adaptable thing.
5. All Is Not Lost
Set point theory does have some valuable information for serial dieters since it maintains that the body is intelligent when it comes to food. One of the more sound aspects of the theory is that sudden, drastic calorie restriction diets trigger the body to store more fat since the body "thinks" that it's undergoing a period of starvation (since that's what a severely calorie restricted diet essentially is). What this means is that diets that focus on healthy but sufficient eating alongside regular exercise programs are far more effective (and quick) for fat loss than severe calorie restriction diets.
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