If you’re recovering from an eating disorder, you might have heard of overshoot theory—but what does it actually mean? And is it something to be worried about? Let’s break it down and talk about why for some, it’s a completely normal (and actually helpful!) part of the recovery process.
Understanding Overshoot Theory
Overshoot theory suggests that when someone is recovering from an eating disorder—especially restrictive ones like anorexia nervosa—their body may temporarily gain weight beyond what is considered their long-term, natural set point weight. This means that for some people, weight gain doesn’t stop exactly at their pre-illness weight but instead goes higher before stabilising.
This concept can feel very scary. I hear you there. I want you to know that it’s actually a positive sign that your body is healing. The temporary weight “overshoot” is part of your body’s way of repairing itself after prolonged energy deficit and malnutrition. Think about how our bodies grow as toddlers. Toddlers can store more body fat and then suddenly have a growth spurt. The body needs to store energy up before it can grow, or in this case it is reserving energy for restoring functions and healing.
We cannot see what needs to heal inside the body. There can be a lot to repair – tissues, bones, muscles, nerves, immune system, hormones. That is a lot of energy! Even though things may look healed externally we do not know that it is internally. So we need a lot of grace here.
Why Does Overshoot Happen?
Your body is incredibly smart. When you’ve been in a state of prolonged restriction, it goes into survival mode—slowing metabolism, reducing energy expenditure, and prioritising essential functions over non-essential ones. The body does not know the difference between famine and dietary restriction. It thinks it needs to protect itself in case of another famine.
How does it do this? Well, once you begin nourishing yourself properly, your body does a few key things:
- Rebuilds lean body mass (muscle, organs, bone density, and more). Weight gain in recovery isn’t just about restoring fat—it’s also about rebuilding lost muscle, organ tissue, and hydration levels.
- Restores fat stores (which are vital for energy balance, hormone function, and overall health)
- Holds onto extra energy as a protective mechanism in case restriction happens again. This is the overshoot part. Remember it is a survival mechanism and it is part of healing. It does not mean it is forever.
We know this from the studies we have. Specifically in the starvation studies where a group of men were starved and then refed. Nearly all of them overshot their original weight by an average of 10%. But then over the next year they lost weight naturally ending up back at their set point range.
What does overshoot theory mean for me?
Let’s think through 2 scenarios about overshoot theory here.
- You are not fully weight restored and have a set target weight in mind where you will stop. Now that could be totally right for you. But it is important to be open to the fact you may need to gain a little more for your body and brain to work well.
- You may have worked hard on weight restoration but there are tell tale signs you still have more work to go. Your period has not returned could be one. Or maybe it has but you have disordered food/exercise behaviours you are using to control your weight. You still feel very hungry and can’t understand why. You have episodes of over-eating due to hunger that make no sense. These can be signs your body still needs to weight restore further.
Is Overshoot Permanent?
The short answer: usually not! For most people, weight stabilizes over time at a point that is right for their body—even if there is an initial overshoot. Your body aims to find its natural set point once it feels safe and nourished again. How long? Well this differs from person to person but it could be around a year, it could be less.
Set point theory suggests that our bodies have a genetically determined weight range where they function best. This set point is an amazing system where your body knows the place it functions best. It will try to keep you there. Once your body trusts that it’s getting consistent nutrition and there’s no threat of starvation, then things tend to settle. Meaning you may lose a little weight naturally and then stay there. This process can take months or even years, depending on factors like how long you were underweight, genetics, and how well you’re fueling yourself in recovery. Just know that sticking with it is key. You will thank yourself in the end and the other option is that ED again. We don’t want to go back there.
Why Embracing Overshoot is Important
A big part of eating disorder recovery is learning to trust your body. Overshoot can be a difficult concept to accept, but understanding why it happens and how it helps you heal can make it easier. Here’s why it’s crucial:
- Healing is the priority – Your body needs to repair, and weight restoration is just one piece of the puzzle.
- Fighting against it can prolong recovery – Trying to micromanage your weight can keep your body in a state of stress and slow down healing.
- Your body knows what it’s doing – Given time and nourishment, your body will settle where it’s meant to be.
Coping With Overshoot Anxiety
If you’re struggling with the idea of weight overshoot, you’re not alone. Here are some tips that might help:
- Use plenty of self compassion and kindness. This is a hard time. Be caring and gentle with yourself. What kind things can you do to help? Wear comfy clothes, cuddle up and watch a film, a walk in nature, hugs with a pet, a dance party, compassionate phrases. Try to make your own list, you can get some ideas here. .
- Shift focus from weight to well-being – Instead of worrying about numbers, focus on how your energy levels, mood, and overall health are improving. What are the positives?
- Challenge diet culture beliefs and disordered thoughts – Remember that society’s obsession with thinness is not a measure of health or worth. Focus on what your body can and is doing for you. How amazing it is that it breathes, digests, holds you upright, can walk and dance.
- Work with a professional – A dietitian or therapist specializing in eating disorder recovery can provide reassurance and support.
Final Thoughts
Overshoot theory can feel intimidating, but it’s actually a sign that your body is repairing and finding safety again. Recovery isn’t just about restoring weight—it’s about rebuilding your health, mindset, and relationship with food. Trust the process, give your body the nourishment it needs, and know that things will stabilize in time.
If you’re navigating eating disorder recovery, know that you are not alone. Seek support, be patient with yourself, and remember—your body is on your side.