Metabolic Adaptation: What it is and how it occurs

Metabolic Adaptation is the abnormal slowing of the metabolism while in a calorie deficit for weight loss.  A number of factors contribute to metabolic adaptation, but the two that seem to be most impactful are the size of the calorie deficit and preservation or loss of lean mass during weight loss.  

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Resting Metabolic Rate Explained

Learn about the RMR test and why it is critical for successful weight loss.

Actual RMR vs. Predicted RMR

Learn how measured metabolisms can vary from the predicted values in individuals.

Metabolic Adaptation Research

Learn about the Biggest Loser research study on metabolic adaptation.

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Research to Read on Metabolism, Body Composition and Weight Loss

 Aragon, A., et al. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14: 16, 2017. 

Fullmer, S., et al. The effect of calorie deficits of 25%, 40%, and 55% on adaptation to resting energy expenditure and lean mass in healthy post-menopausal women. Obes and Metab, 5: 121-128, 2009.

Johannsen, D.L., et al. Metabolic slowing with massive weight loss despite preservation of fat-free mass.  J Clin Endocrinol Metab, 97: 2489-2496, 2012.

Lee S, Gallagher D. Assessment methods in human body composition. Curr Opin Clin Nutr Metab Care, 11(5):566–72, 2008.

Miller, T.M., et al. Resistance training combined with diet decreases body fat while preserving lean mass independent of resting metabolic rate: a randomized trial.  Int Jour of Spor Nutr and Exer Metab, 28: 46-54, 2018.

Stiegler, P. & Cunfliffe, A.  The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss.  Sports Med, 36: 239-262, 2006. 

Toomey CC A., Huges, K., Norton, C., Jakeman, P.  A review of body composition measurements in the assessment of health. Top Clin Nutr, 30(1): 16-32, 2015.

*This not all inclusive but a great starting point.