Written by Ciara Mitchell, PhD, RDN, LD

More than 40% of U.S. adults live with obesity, increasing the risk of diabetes, heart disease, and certain cancers. While many people succeed in losing weight initially, studies show that more than half regain most of it within a few years.

Lifestyle habits like consuming too much processed food, being physically inactive, and getting poor sleep can all contribute to weight gain. However, biological factors may also make it harder to keep weight off long-term. In this month’s CCTS In Focus: Bionutrition feature, we explore what Set Point Theory is, how it works, and what it means for health and weight management—and offer strategies to fight the “bounce back” weight gain.

What Is Set Point Theory?

Your body works hard to keep things stable, including your body weight. If you lose a lot of weight quickly, your brain may trigger hormones that slow metabolism and increase appetite. These changes can make you hungrier and less satisfied after eating, increasing the likelihood of regaining weight.

Set Point Theory first emerged between the 1950s and 1980s, when researchers proposed that the human body has a built-in weight or body fat range it strives to maintain.

Your set point may also be influenced by:

• Genetics: People may inherit a natural tendency to gain or store weight.
• Diet History: Repeatedly losing and gaining weight may make your body more resistant to future weight loss.
• Stress & Hormones: High stress and poor sleep can impact hunger hormones like ghrelin and leptin.

Can You Change Your Set Point?

The good news: New research suggests your set point is not fixed. Long-term habits and sustainable weight loss can lead to a new, lower set point over time. Here are a few ways to support long-term weight control:

• Go Slow: Lose weight gradually (1-2 pounds per week). Rapid weight loss often backfires.
• Build Muscle: Strength training helps boost metabolism and preserve lean body mass.
• Eat Regularly: Skipping meals may lead to overeating later. Focus on balanced, satisfying meals.
• Choose Whole Foods: Fiber-rich foods like fruits, vegetables, whole grains, and lean proteins keep you full longer.
• Focus on Lasting Change: Prioritize sustainable lifestyle adjustments rather than relying on short-term solutions or quick fixes.
• Stay Consistent: Progress may stall at times, but maintaining your healthy habits is key to long-term success.
• Get Support: Long-term behavior change is easier with help from a registered dietitian, health coach, or support group. Speak with a registered dietitian or healthcare provider before starting a new nutrition plan.

Bottom line: Your body is designed to maintain balance, but with patience, consistent habits, and smart strategies, you can work with your biology—not against it—to reach and keep a healthier weight.

Join us in exploring the transformative power of nutrition science with the CCTS Bionutrition Unit, fostering collaboration and enhancing efforts to improve patient care and outcomes. Subscribe to the weekly CCTS Digest to stay updated on this on-going campaign, CCTS In Focus: Bionutrition, as well as upcoming CCTS events.

References:

Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012

Ganipisetti VM, Bollimunta P. Obesity and Set-Point Theory. [Updated 2023 Apr 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK592402/#