On the one hand, science behind weight loss could not be simpler: calories, calories – Eat less and move more. On the other hand, it is as complex as the human body itself. Weight gain, and What happens to your body when you lose weightis affected by a constellation of factors:
- Diet
- Genetic
- Energy expenditure
- Hormones
- Environment
- Stress
- The natural defenses of your body
One of these defenses is known as “instructions”, a theorized basic line which is supposed to affect weight loss and maintenance. Find out more about the theory of the point of adjustment, the faith to invest in it and what – if necessary – you can do it.
What is the theory of the adjustment point?
“Set Point Theory claims that there is a weight to which our body is the most comfortable, partly determined by genetics, body size and metabolism,” explains Dana HunnesPh.D., MPH, RD, a senior dietitian at Ronald Reagan Ucla Medical Center. “This point of instructions will differ from person to person, just as genetics differs from person to person.”
While the body weight – and which has more, and where, and how much and why – is still largely a study of the unknowns, the theory of the point point maintains that it can be strongly affected by the trend of the body towards the familiar. In addition, according to the theory of the point of adjustment, your body will “fight” to stay at the weight to which it is most comfortable.
“This means that if you go on vacation, eat much more than you would normally and win five pounds, once you return to your normal routine, your appetite will decrease to adapt, and you will probably return to your previous weight,” explains Hunnes. “Likewise, if you are diet and eat much less for several weeks, ultimately, your body will retaliate, increasing the appetite to make you eat more, and you will probably come back to your previous weight.”
Is the theory of SET points legitimate?
The theory of adjustment points is certainly not new – the researchers have studied it for decades. And consensus is that there is something.
A review of published studies in the Journal of Metabolic Syndrome and Related Disorders have found that body weight is generally maintained at a stable range, despite the variability of energy intake and expenses, showing that obesity is probably the result of a complex relationship between genetics and the environment.
Hunnes says, “It makes sense. Our bone structure, our genes and our metabolism all tend to love homeostasis or relative stability. Our body works better when things are stable. So yes, I think we all have a section point. »»
It’s not as rigid as you think
The theory of adjustment points is however not a reason to feel helpless or that you are genetically predestined to stay at a weight of which you are not satisfied.
“Studies suggest that a point of instructions in humans are” loose “(for example, involving higher and lower limits) rather than closely controlled,” explains a Review of published studies in the newspaper F1000 reports.
The theory of the adjustment point is based on evidence of the proven expert weight loss: gradual and stable is the best. Be part of a long-term lifestyle change depending on the diet and regular exercise.
Do not try to lose weight with training bounds or famine and fashion diets – people who do this tend to gain weightoften adding even more; The point of instructions in their body could be part of reason.
Can you change your body adjustment point?
Yes, but the change should be progressive.
“I think it is possible to slightly change your instruction point,” explains Hunnes. “If you damage to crushingyou will be not Change your body instructions and can run the risk of increasing your weight in the long term. If rather you are slow and stable over time, you can create a new point of instructions for your body. »»
Hunnes is used as an example. In high school, the defined point of his body oscillated around 125 to 128 pounds. “No matter what I did, [my body weight stayed in that range]”, She said.
Years later, she has a doctorate. In public health and pursues a dietary career and “not necessarily intentionally”, his body is 118 to 120 pounds. Hunnes says it could be because she started to eat a Plant -based diet As an adult, or because parenting has made it more active.
“No matter how much I eat, or how much I do, I tend to stay in this range,” she said. “Few changes or settings over time may be able to slightly modify the setpoint. But if you are big, you can’t expect to be a slim little person. It just won’t work this way.
Theory of the adjustment point for weight loss
“The best way to lose weight effectively will be with very small progressive changes that may deceive the body thinking that it is still in maintenance mode,” explains Hunnes. “If you cut 100 calories from your” typical “food intake for several months – which means that instead of eating 2,100 calories per day for Hold your weightYou eat 2000 and you may burn a little more energy every day – your body will not “notice” the change, and you should theoretically slowly and gradually lose weight. »»
By creating a slightly larger calorie deficit And by incorporating regular exercise, you can avoid weight gain and reach more weight loss. But experts say it should be progressive, targeting one to two books per week, to maintain your stable metabolic rate.
“Slow and regular winning the race,” concludes Hunnes. “Slow and regular can maintain your homeostasis in place.”
