{"id":30974,"date":"2025-05-03T18:56:01","date_gmt":"2025-05-03T15:56:01","guid":{"rendered":"https:\/\/dietsabc.com\/?p=30974"},"modified":"2025-05-03T18:56:04","modified_gmt":"2025-05-03T15:56:04","slug":"metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/","title":{"rendered":"Metabolic Adaptation, or What Happens to Our Body When We Lose Weight?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"30974\" class=\"elementor elementor-30974\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-77d7cbc4 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"77d7cbc4\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-21be6d7a\" data-id=\"21be6d7a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-130edfe3 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"130edfe3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Metabolic Adaptation, or What Happens to Our Body When We Lose Weight?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c456486 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"6c456486\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>May 3, 2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57c794ca elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"57c794ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat is metabolic adaptation or slowdown? How does it affect weight loss, and what can we do to minimise this effect? \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-620b4791\" data-id=\"620b4791\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1ba43c57 elementor-widget elementor-widget-spacer\" data-id=\"1ba43c57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-58b28f3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"58b28f3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-394741df\" data-id=\"394741df\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-70e9b5a1 elementor-widget elementor-widget-text-editor\" data-id=\"70e9b5a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-70e9b5a1{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1447b2dc elementor-widget elementor-widget-text-editor\" data-id=\"1447b2dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-1447b2dc{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-745975c8 elementor-widget elementor-widget-text-editor\" data-id=\"745975c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Weight loss is often considered as a simple ratio of calories in and calories out &#8211; if our body uses more calories than we take in, we lose weight.<\/p><p>This is basically what happens.<\/p><p>However.<\/p><p>The human body and its processes are much more complex, and weight loss is a complex process that involves not only <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">calorie deficit<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\">physical activity<\/a> but also the body&#8217;s physiological and <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/hormones-and-hormone-imbalance\/\">hormonal<\/a> reactions. One of the main challenges in weight loss is metabolic adaptation \u2014 the body&#8217;s ability to adapt to reduced energy availability.<\/p><p>During this adaptation, a series of hormonal, neurological and metabolic changes take place.<\/p><p>These changes, sometimes called \u2018metabolic slowdown\u2019 or \u2018adaptive thermogenesis\u2019, explain why weight loss plateaus occur and why many people find it so difficult to maintain their new, reduced weight.<\/p><p>In this article, we look at:<\/p><ul><li>What is metabolic adaptation?<\/li><li>What changes occur in our bodies during weight loss?<\/li><li>Common myths about metabolic slowdown.<\/li><li>How to prevent metabolic slowdown.<\/li><\/ul><pre>\u00a0<\/pre><h2>What is metabolic adaptation?<\/h2><p><a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">Metabolic<\/a> adaptation (also known as adaptive thermogenesis) is a physiological response in which the body reduces energy expenditure in response to calorie restriction and weight loss. This adaptation involves a reduction in basal metabolic rate (the amount of energy needed to maintain life processes at rest), hormonal changes and other energy-saving mechanisms, reducing the amount of calories the body needs and can therefore slow or even stop weight loss.<\/p><p>For example:<\/p><ul><li>Your body spends on average 1600 Kcal\/day.<\/li><li>You follow a 15% calorie deficit diet (1600-240=1360 Kcal\/day).<\/li><li>Your body reduces its energy consumption to 1300 Kcal.<\/li><li>And you are no longer in a calorie deficit &#8211; your weight does not decrease or even start to increase slowly.<\/li><\/ul><pre>\u00a0<\/pre><p>How does it work?<\/p><p><strong>The main mechanisms of metabolic adaptation are:<\/strong><\/p><ol><li><a href=\"https:\/\/en.wikipedia.org\/wiki\/Basal_metabolic_rate\" target=\"_blank\" rel=\"noopener\">BMR<\/a> decreases as the body adapts to reduced energy availability and lower body weight (the lower the body weight, the less energy is needed to maintain it).<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/9-hormones-that-affect-our-weight\/\">Hormonal changes<\/a>, for example:<ol><li>A decrease in <a href=\"https:\/\/en.wikipedia.org\/wiki\/Leptin\" target=\"_blank\" rel=\"noopener\">leptin<\/a> levels, which reduces satiety and increases appetite.<\/li><li>Increases in <a href=\"https:\/\/en.wikipedia.org\/wiki\/Ghrelin\" target=\"_blank\" rel=\"noopener\">ghrelin<\/a>, which stimulates hunger.<\/li><li>Decreases in <a href=\"https:\/\/en.wikipedia.org\/wiki\/Thyroid_hormones\" target=\"_blank\" rel=\"noopener\">thyroid hormone<\/a> (T<sub>3<\/sub>), which slow down metabolism.<\/li><li><a href=\"https:\/\/en.wikipedia.org\/wiki\/Cortisol\" target=\"_blank\" rel=\"noopener\">Cortisol<\/a> levels may increase, contributing to fat storage.<\/li><\/ol><\/li><li>Improved <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/insulin-and-insulin-resistance\/\">insulin<\/a> sensitivity &#8211; although weight loss usually improves insulin sensitivity, a <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1642707\/\" target=\"_blank\" rel=\"noopener\">reduction in insulin levels can increase hunger<\/a>, making it more difficult to maintain weight.<\/li><li>Decrease in physical activity. People often unconsciously reduce their physical activity when losing weight, thus reducing their overall energy expenditure. This includes both conscious and unconscious reductions in movement, e.g. walking less, gesticulating less, etc.<\/li><li>Muscle efficiency improves &#8211; muscles burn fewer calories during the activity.<\/li><\/ol><pre>\u00a0<\/pre><p><strong>Reduction in 24-hour energy expenditure at a 20%-40% calorie deficit.<\/strong><\/p><table><tbody><tr><td width=\"118\"><p style=\"text-align: center;\"><strong>Period<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"138\"><p><strong>Calorie deficit<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"151\"><p><strong>Reduction of energy consumption<\/strong><\/p><\/td><td width=\"290\"><p style=\"text-align: center;\"><strong>Key factors<\/strong><\/p><\/td><\/tr><tr><td width=\"118\"><p>After 1 week<\/p><\/td><td width=\"138\"><p style=\"text-align: center;\">20\u201340%<\/p><\/td><td width=\"151\"><p style=\"text-align: center;\">3\u20138% \/ day<\/p><\/td><td width=\"290\"><ul><li>Less movement (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12468415\/\" target=\"_blank\" rel=\"noopener\">NEAT<\/a>).<\/li><li>Less energy is used for food processing (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Specific_dynamic_action\" target=\"_blank\" rel=\"noopener\">TEF<\/a>).<\/li><\/ul><\/td><\/tr><tr><td width=\"118\"><p>After 1 month<\/p><\/td><td width=\"138\"><p style=\"text-align: center;\">20\u201330%<\/p><\/td><td width=\"151\"><p style=\"text-align: center;\">10\u201315% \/ day<\/p><\/td><td width=\"290\"><ul><li>Lower leptin levels.<\/li><li>Lower levels of thyroid hormones (T<sub>3<\/sub>).<\/li><li>Increased muscle efficiency (fewer calories burned during exercise).<\/li><\/ul><\/td><\/tr><tr><td width=\"118\"><p>After 1 year<\/p><\/td><td width=\"138\"><p style=\"text-align: center;\">Any prolonged calorie deficit<\/p><\/td><td width=\"151\"><p style=\"text-align: center;\">15\u201325% \/ day<\/p><\/td><td width=\"290\"><p>Chronic hormonal adaptation.<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p><strong>Metabolic adaptation also affects our <a href=\"https:\/\/en.wikipedia.org\/wiki\/Psyche_(psychology)\" target=\"_blank\" rel=\"noopener\">psyche<\/a> and behaviour:<\/strong><\/p><ul><li>Appetite and cravings for high-calorie foods increase.<\/li><li>Motivation to continue the diet or to exercise decreases.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">Stress<\/a> levels increase, and <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/emotional-eating-or-why-we-regularly-overeat\/\">emotional eating<\/a> becomes more frequent.<\/li><\/ul><pre>\u00a0<\/pre><p>In other words, calorie deficit leads to changes in both our physiology and our psyche. Moreover, we are not able to detect these changes ourselves &#8211; we feel that everything is the same as before.<\/p><p>And.<\/p><p>We wonder why the calorie deficit doesn&#8217;t work?<\/p><pre>\u00a0<\/pre><h2>The impact of metabolic adaptation on weight loss<\/h2><p>Metabolic adaptation can have a significant impact on the rate and amount of weight loss:<\/p><ol><li>Plateau in weight loss &#8211; after initial weight loss, there is often a period when weight no longer decreases. Further caloric restriction and\/or increased physical activity do not help.<\/li><li>Weight regains &#8211; Research shows that <a href=\"https:\/\/psycnet.apa.org\/doiLanding?doi=10.1037%2F0003-066X.62.3.220\" target=\"_blank\" rel=\"noopener\">most people regain the weight they lost within a few years<\/a>. After dieting (especially after <a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-fast\/\">crash\/fad diets<\/a> or prolonged calorie deficits), as a result of metabolic adaptation, the body requires fewer calories, and once the person returns to previous eating habits and portion sizes, they eat many more extra calories (calories the body is not using) than before the diet. And the weight comes back on quickly.<\/li><\/ol><pre>\u00a0<\/pre><h2>Myths about metabolic adaptation<\/h2><ol><li><u>There is no such thing as metabolic adaptation &#8211; it&#8217;s just an excuse for failed diets.<\/u><\/li><\/ol><p>If this myth makes someone&#8217;s life easier, stick with it.<\/p><p>However.<\/p><p>Many scientific studies confirm that metabolic rate decreases with weight loss more than it should at a person&#8217;s newly acquired weight. For example, the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Minnesota_Starvation_Experiment\" target=\"_blank\" rel=\"noopener\">Minnesota Fasting Experiment<\/a> back in 1944 showed that prolonged calorie restriction can reduce metabolic rate (the amount of calories needed by the body) by up to 40%.<\/p><pre>\u00a0<\/pre><ol start=\"2\"><li><u>\u201cStarvation mode\u201d (calorie deficit above 30-40% for ~3 days or longer) means you stop losing weight completely.<\/u><\/li><\/ol><p>Although metabolic slowdown reduces energy expenditure, it does not stop fat loss, it only slows it down.<\/p><p>In other words, fat loss during fasting decreases not because the body stops burning fat, but because it significantly reduces overall energy expenditure and switches to energy-saving mechanisms and easier ways to obtain energy, such as breaking down muscle (it is easier to convert protein into glucose than fat). As a result, the metabolic rate drops even further as muscle mass decreases (organs consume 60-70% (including brain ~20%, liver ~27%), muscle 18-22%, fat 4-5% of basal metabolism).<\/p><pre>\u00a0<\/pre><ol start=\"3\"><li><u>To speed up your metabolism, you should eat more often.<\/u><\/li><\/ol><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.20032\" target=\"_blank\" rel=\"noopener\">Eating more often has little effect on 24-hour energy expenditure<\/a> &#8211; changing the order you count does not change the total.<\/p><p>The <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523280168?via%3Dihub\" target=\"_blank\" rel=\"noopener\">study<\/a> comparing 1 and 3 meals a day found no difference in metabolic rate.<\/p><p>I also recommend that my clients and participants in <a href=\"https:\/\/dietsabc.com\/en\/tievesanas-izaicinajums-15077\/\">my weight loss chall<\/a>enges eat at least 4 times a day.<\/p><p>But.<\/p><p>This recommendation is not aimed at boosting metabolism but at distributing calorie intake more evenly, thus reducing hunger and the risk of overeating.<\/p><pre>\u00a0<\/pre><ol start=\"4\"><li><u>Metabolic adaptation only applies to very overweight people.<\/u><\/li><\/ol><p>Nothing comes of nothing &#8211; if you take in fewer calories than your body needs, it will try to save (survive on what it gets).<\/p><p>In other words, with a prolonged calorie deficit, the body will try to adapt to it &#8211; the criterion here is the \u201cfuel\u201d deficit, not body weight.<\/p><pre>\u00a0<\/pre><ol start=\"5\"><li><u>Metabolic adaptation is irreversible.<\/u><\/li><\/ol><p>If this were true, it would be terrible \ud83d\ude0a.<\/p><p>However, it is not. <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-11-7#abstract\" target=\"_blank\" rel=\"noopener\">Reversible dieting (gradually increasing calories) can restore the metabolic rate.<\/a><\/p><pre>\u00a0<\/pre><h2>How to reduce metabolic adaptation?<\/h2><ol><li>Increasing calorie intake periodically, for a few days or weeks, to a weight maintenance level can help restore hormonal balance and prevent metabolic adaptation.<\/li><li>Regular physical activity, especially <a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">strength training<\/a>, helps to maintain muscle mass and a higher basal metabolic rate.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\">Adequate sleep<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">effective stress management<\/a> help maintain hormonal balance, crucial for weight loss and maintenance.<\/li><li>Avoiding <a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-fast\/\">crash\/fad diets<\/a> (1000 Kcal\/day or less for women) and focusing on long-term lifestyle changes helps to reduce the risk of metabolic adaptation and promotes sustainable weight loss.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-much-protein-do-we-need\/\">High-protein<\/a> diets help reduce muscle loss and hunger and increase the thermic effect of food (TEF). Aim for 1.6-2.2 g protein per kg body weight during slimming.<\/li><\/ol><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Metabolic adaptation is our body&#8217;s natural response to prolonged calorie deficit and reduced weight.<\/p><p>Our body&#8217;s \u201cweight thermostat\u201d is our brain, or more precisely, the part called the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hypothalamus\" target=\"_blank\" rel=\"noopener\">hypothalamus<\/a>.<\/p><p>When fat stores decrease, the brain:<\/p><ul><li>Reduces energy expenditure (adaptive thermogenesis).<\/li><li>Increases hunger signals to restore lost energy reserves (fat).<\/li><\/ul><pre>\u00a0<\/pre><p>This mechanism has historically evolved to help us survive, but now it works against our weight loss efforts.<\/p><p>However.<\/p><p>It is also not tragic or insurmountable &#8211; adaptive thermogenesis is not irreversible (although it can persist for years).<\/p><p>And.<\/p><p>Although we cannot consciously influence our brain function, we can significantly reduce\/slow down metabolic adaptation during weight loss.<\/p><p>Some evidence also suggests that maintaining weight for 12 months or more can help the brain adapt to the new, lower weight.<\/p><pre>\u00a0<\/pre><p>Eat delicious, eat a balanced, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3281547d elementor-widget elementor-widget-toggle\" data-id=\"3281547d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8471\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-8471\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-8471\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-8471\"><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK572145\/\" target=\"_blank\" rel=\"noopener\">Metabolic Consequences of Weight Reduction<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3894001\/\" target=\"_blank\" rel=\"noopener\">Insulin levels, hunger, and food intake: an example of feedback loops in body weight regulation<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9734736\/\" target=\"_blank\" rel=\"noopener\">Adaptive reduction in basal metabolic rate in response to food deprivation in humans: a role for feedback signals from fat stores<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523137051\" target=\"_blank\" rel=\"noopener\">Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited<\/a><\/p><p><a href=\"https:\/\/www.jci.org\/articles\/view\/25977\" target=\"_blank\" rel=\"noopener\">Low-dose leptin reverses skeletal muscle, autonomic, and neuroendocrine adaptations to maintenance of reduced weight<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23985804\/\" target=\"_blank\" rel=\"noopener\">Weight loss-induced reduction in physical activity recovers during weight maintenance<\/a><\/p><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.21538\" target=\"_blank\" rel=\"noopener\">Persistent metabolic adaptation 6 years after \u201cThe Biggest Loser\u201d competition<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/jcem\/article\/97\/7\/2489\/2834464\" target=\"_blank\" rel=\"noopener\">Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass<\/a><\/p><p><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-11-7\" target=\"_blank\" rel=\"noopener\">Metabolic adaptation to weight loss: implications for the athlete<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523063748?via%3Dihub\" target=\"_blank\" rel=\"noopener\">Long-term weight-loss maintenance: a meta-analysis of US studies<\/a><\/p><p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3901982\/\" target=\"_blank\" rel=\"noopener\">Mechanisms of Weight Regain following Weight Loss<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21836642\/\" target=\"_blank\" rel=\"noopener\">Evaluation of specific metabolic rates of major organs and tissues: comparison between nonobese and obese women<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523021421\" target=\"_blank\" rel=\"noopener\">Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure<\/a><\/p><p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ajhb.21137\" target=\"_blank\" rel=\"noopener\">Evaluation of specific metabolic rates of major organs and tissues: Comparison between men and women<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/jcem\/article\/97\/7\/2489\/2834464\" target=\"_blank\" rel=\"noopener\">Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522065480?via%3Dihub\" target=\"_blank\" rel=\"noopener\">Weight loss, weight maintenance, and adaptive thermogenesis<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-da2fffe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"da2fffe\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container 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0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">10 Types of Meat and How to Cook Them Best<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/yo-yo-effect\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Yo-Yo effect<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30b6eba4 elementor-widget elementor-widget-heading\" data-id=\"30b6eba4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7dbe1d02 elementor-section-boxed 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role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Ka-attistit-muskulu-speku-un-izturibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15522\" alt=\"How To Develop Muscle Strength And Endurance\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Ka-attistit-muskulu-speku-un-izturibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Ka-attistit-muskulu-speku-un-izturibu.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/\">\n\t\t\t\tHow To Develop Muscle Strength And Endurance\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Have you been to the gym for a while but can&#039;t see the results? You may not challenge yourself enough.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/\" aria-label=\"Read more about K\u0101 att\u012bst\u012bt musku\u013cu sp\u0113ku un iztur\u012bbu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-9664 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana tag-kapec-ir-jadzer-udens tag-pec-svetku-dieta tag-svara-samazinasana tag-udens-aizture\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/post-holiday-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Pec-svetku-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-9665\" alt=\"Post-holiday diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Pec-svetku-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Pec-svetku-dieta.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/post-holiday-diet\/\">\n\t\t\t\tPost-holiday diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>After the holidays, when I am both well eaten and drunk, I am often asked - What kind of post-holiday diet will help me to drop what I eat during the holidays? The answer is - just no diet!<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/post-holiday-diet\/\" aria-label=\"Read more about P\u0113c sv\u0113tku di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22956 post type-post status-publish format-standard has-post-thumbnail hentry category-pareizs-uzturs category-veseligs-uzturs tag-ka-est-veseligi-esot-cela tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22957\" alt=\"How to eat healthy on the go\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\">\n\t\t\t\tHow to eat healthy on the go\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to eat healthily and not overeat when eating out, travelling, parties, hotels ...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" aria-label=\"Read more about K\u0101 \u0113st vesel\u012bgi esot ce\u013c\u0101\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18405 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-and-unhealthy-food\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18406\" alt=\"Healthy and unhealthy food\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-and-unhealthy-food\/\">\n\t\t\t\tHealthy and unhealthy food\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How does ultra-processed food affect our health? Or, why is it better to cook by yourself and eat with family and friends?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-and-unhealthy-food\/\" aria-label=\"Read more about Vesel\u012bga un nevesel\u012bga p\u0101rtika\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d377dbd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d377dbd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2d846f\" data-id=\"2d846f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-52913d4f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"52913d4f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1509fb0c\" data-id=\"1509fb0c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-476b6f35\" data-id=\"476b6f35\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What is metabolic adaptation or slowdown? How does it affect weight loss, and what can we do to minimise this effect? <\/p>","protected":false},"author":25,"featured_media":30975,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87,1],"tags":[38,76,239],"class_list":["post-30974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svara-samazinasana","category-dazadi","tag-kaloriju-deficits","tag-svara-samazinasana","tag-vielmaina"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/30974","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=30974"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/30974\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/30975"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=30974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=30974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=30974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}