“ When you go on a diet, your body adapts to conserve energy by reducing these movements and slowing down your metabolism. This reduction can be so powerful that it can cause your maintenance level of calories to drop significantly. ”

Have you ever experienced the frustration of your diet no longer working after a while? People often talk about "starvation mode" as the culprit, but the truth is that metabolic adaptation is to blame.

When you lose around 10% of your body weight, your body begins to reduce the amount of energy it burns by up to 10%. This reduction can be even more significant for unconscious movements like fidgeting, pacing, and posture, which can account for a significant portion of your daily calorie expenditure.

When you go on a diet, your body adapts to conserve energy by reducing these movements and slowing down your metabolism. This reduction can be so powerful that it can cause your maintenance level of calories to drop significantly. For example, if you started a diet at 180 pounds and lost 10% of your body weight, your maintenance level of calories could drop by up to 700 calories per day.

Unfortunately, there are no foolproof strategies to combat this adaptation. While diet breaks and reverse dieting may help, they are not a cure-all. The best way to deal with metabolic adaptation is to plan for it and understand that it's a natural part of weight loss. By knowing what to expect, you can adjust your diet and exercise routine to maintain your progress and avoid feeling discouraged.

It's worth noting that metabolic adaptation is also why those trying to prep for a bodybuilding competition need more than 12 weeks to achieve a competition-ready physique. A longer prep schedule allows the body to adjust and adapt gradually, minimizing the metabolic adaptation that can occur with a rapid reduction in calories.

In conclusion, metabolic adaptation is a natural part of the body's response to weight loss and dieting. It can significantly impact your progress and energy expenditure, and there are no guaranteed ways to combat it. However, by understanding and planning for it, you can adjust your diet and exercise routine to achieve your goals in a healthy and sustainable way

Metabolic adaptation is a natural part of the body's response to weight loss and dieting.