So, how do you find YOUR natural ‘healthy’ weight?
Most of us have been told that health is about getting to a certain number on the scales. But what if your healthiest weight isn’t a fixed number at all - and you don’t have to diet your way there?
In this blog, we’ll unpack the idea of your natural set-point weight range and how to work with your body (not against it) in order to reach yours.
Let’s explore…
INTRODUCING Set-point theory
Set point theory suggests that each of us has a biologically influenced weight range that the body naturally works to maintain with zero effort. Originally introduced as a hypothesis, it is now supported by growing research into metabolism, appetite regulation, and the way the body adapts to changes in food intake. In simple terms, your body has a comfortable range where it functions best - and it works hard to defend that range, which is why diets so often lead to frustration and rebound weight gain.
Typically this set-point range is thought to span roughly 5–10% of a person’s body weight, and regular fluctuations within this are entirely normal. (Very crudely, that might mean a drift of around 10-20 lb (4-9 kg) for someone weighing say 10-14 stone (63-89 kg), or 12-25 lb (5-11.5kg) for someone between 16-20 stone (102–127kg)).
Your body’s weight is primarily influenced by genetics along with a complex interaction of hormones and brain activity - a bit like a thermostat. This “thermostat” works to keep your weight within its natural set-point range by adjusting metabolism and hormone levels. If weight drifts above this range, the body subtly works to bring it down, and if it falls below, it works just as hard to bring it back up.
When we intentionally try to lose weight through calorie restriction, as most diets ultimately encourage, the body can read this as a threat and reacts as though we’re in the early stages of a famine. This is because, from an evolutionary standpoint, one of the most primal dangers humans faced was food scarcity - and our bodies are wired to protect us from it.
If body fat levels drop below the set-point range, metabolism slows to conserve energy and preserve fat stores. At the same time, hunger levels rise. The “hunger hormone” ghrelin increases, as does the chemical neuropeptide Y, which stimulates appetite. Meanwhile, levels of leptin - the hormone that signals fullness - decrease.
For people who have dieted in a very restrictive or yo-yo pattern for years, leptin levels can become so low they’re barely detectable. In this state, the drive to eat can remain high and the body may not reliably send fullness signals until weight is restored to somewhere within the set-point range.
Can I change my set-point?
Yes and no.
A short-term diet is unlikely to permanently change your set-point range, though it might alter your weight for a while. After all, your set-point range is underpinned by genetics, which act as the anchor for where your body naturally settles. Think of it as a weight range your body defends because it supports optimal functioning.
That said, our environment, lifestyle, and habits can cause fluctuations, influencing where in that range we “settle” at any given time (a perspective sometimes called settling point theory).
Research shows that chronic yo-yo dieting is linked to greater weight gain and increased waist circumference over time. This is because repeated cycles of restriction can cause the body to adapt by lowering metabolic rate, altering hunger hormones, and storing more fat - changes that may nudge the set-point range upward.
On the other hand, some evidence - mostly from case studies - suggests that if restrictive eating stops completely and the body is allowed to stabilise over time, it may return to its original set-point range. This process can take months or even years, especially after long-term dieting. In my own practice, I’ve seen some clients slowly lose and maintain a lower weight range as an unforced side-effect of improving their relationship with food and body, rather than through intentional weight loss.
It’s also normal for weight to temporarily overshoot your original set-point after restriction before settling - this can feel unsettling but is often part of your body’s natural recalibration.
Beyond dieting, some other factors that can significantly influence weight and potentially shift your set-point, at least temporarily, include pregnancy, menopause, chronic stress, certain medications (such as antidepressants, corticosteroids, and some diabetes drugs), trauma and major life events. Consequently, most of us will experience periods above our set-point range over our life time - and in some cases, our set-point itself may move.
Ageing is another natural influence. As metabolism, hormones, and fat distribution change, it is unrealistic to expect your body at 40 to match your body at 20. In fact, carrying a little more body fat in midlife and beyond has been shown in large population studies to be protective, with higher survival rates and lower risk of death from chronic conditions such as diabetes, heart disease, metabolic syndrome, and kidney disease.
Finally, it’s important to understand the cost of trying to reach or maintain a weight below your natural range. Even if you succeed in the short term, it usually comes at the expense of disproportionate effort, constant food preoccupation, and mood changes - essentially your body and brain sounding the alarm to restore balance. For many, this struggle also leads to weight regain over time, and for some it increases the risk of developing an eating disorder.
All of this makes striving for an “ideal” weight - often shaped by cultural pressures and personal expectations - an unhelpful and potentially harmful goal. The healthier aim is to work with your body, not against it: recognising that bodies have their own agenda, and will inevitably change as we age.
So, How do I ‘find’ my natural healthy weight?
You may be wondering what your set-point range is. But given all the variables - from your genetic blueprint to natural changes that may occur over time, particularly with the female body - there’s no calculation or formula that can tell you your exact set-point range.
Instead, it can useful to think of it as the weight range your body naturally settles into when you’re consistently nourishing yourself in ways that meet your needs (physically, mentally, and emotionally) without constant effort or rigid control.
Your body is likely to be within its set-point range when you’re:
Eating a variety of foods (no cutting out whole food groups, unless medically necessary)
Choosing foods that give you lasting energy and help you feel well and satisfied, (most of the time) rather than just full
Eating in tune with hunger and fullness cues most of the time
Free from bingeing episodes
Not relying on food to numb or pacify negative emotions
Moving your body in ways that feel enjoyable, not punishing
Sleeping enough to feel rested
Managing stress reasonably well (including stress around food and your body!)
Spending time with people who lift you up
Notice that none of this involves chasing a number on the scales or targeting a specific BMI. Considered in these terms, your natural weight is more about how you live in your body, rather than a reading on a device.
For some people, certain health conditions, such as insulin resistance or pre-diabetes, can flare when the body is under stress or when lifestyle habits shift. Supporting your metabolic health doesn’t have to mean fighting your body’s natural range. The very same behaviours that help regulate blood sugar - balanced meals, regular enjoyable movement, good sleep, and stress management - are also the ones that help your body settle at a sustainable, healthy-for-you weight.
How to move forward
The specific reasons we are each the size and shape we are vary dramatically from person to person. Making peace with your set-point - especially given it’s a range with natural drift, and that it shifts through life stages - can be a long and emotional journey. But spending a lifetime trying to manipulate weight, size, and shape, and enduring the mental and physical fallout that comes with it, is often far more challenging, counterproductive, and potentially harmful over time.
The shift comes when we redirect our energy. By letting go of unhelpful patterns, reducing stress around food, and investing in behaviours that holistically support health and wellbeing, our bodies are free to find their own balance - whatever shape or size that may be. Intuitive Eating Counselling can help guide you through this process, step-by-step.
If you’re living with chronic health issues or your body is showing signs of struggle, there may be other underlying influences on metabolism - such as hormonal imbalance, gut health issues, inflammation or nutritional deficiencies. The good news? The same health-supportive behaviours described in this blog will help address many of these challenges too. And if you need additional tailored, gentle nutrition support, without dieting or restriction, Nutritional Therapy is here to meet you where you are.
Take a nourishing step forward today
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