Why Cutting Calories May Be Hurting Your Fat Loss
Have you ever restricted your diet only to find after some time that your weight loss screeches to a halt?
You’re already feeling run down, hungry, and kind of miserable from having no wiggle room in your diet. Isn’t weight management supposed to be all about “calories in vs calories out”?
Not when you consider metabolic adaptation.
Metabolic adaptation refers to the body's physiological response to changes in diet and exercise, particularly in the context of weight loss. When people undergo a caloric deficit or increase their physical activity to lose weight, the body may adjust its metabolism in various ways to adapt to the reduced energy intake and expenditure. One of those ways is by decreasing the body’s resting metabolic rate (RMR), making it more challenging to sustain weight loss.
Overcoming weight loss plateaus caused by metabolic adaptation can be challenging, but not impossible! Here are some strategies to help overcome this issue:
Increase physical activity: If you’re training with us, let us know if you’re struggling with losing unwanted fat, and we will make sure your current training schedule aligns with your weight loss goal.
Gradually decrease calorie deficit: Drastic reductions in calorie intake can lead to metabolic adaptations that make it more challenging to lose weight. Gradually reducing the calorie deficit and increasing calorie intake after a plateau can give the body time to readjust and potentially promote further weight loss.
Take diet breaks: Periodic breaks from weight loss efforts can help the body reset its metabolism and potentially reduce metabolic adaptations that hinder weight loss. This involves taking a break from the calorie deficit and increasing calorie intake to maintenance level for a set amount of time.
It's important to remember that while these strategies can help individuals overcome weight loss plateaus, metabolic adaptation is a complex and individualized process. It may take trial and error to find the right combination of strategies that work best for each individual.
If you need professional support, we can help. Reach out and schedule a nutrition consult with us.
