Energy balance
Metabolic adaptation (a reduction in resting metabolic rate beyond what is predicted by body composition changes) is minimal, transient, and does not predict long-term weight regain in overweight women following weight loss.
Do not blame persistent weight regain on a 'slowed metabolism' or 'adaptive thermogenesis.' While your metabolism does drop slightly when you lose weight, this effect is small, temporary, and does not predict who will regain weight. Focus on sustainable lifestyle changes and long-term support rather than trying to 'trick' your metabolism.
In overweight women, metabolic adaptation at the level of RMR is minimal when measurements are taken under conditions of weight stability and does not predict weight regain up to 2 years follow-up.
Why this rating
Longitudinal study with rigorous controls (weight stability, 4-compartment model), but limited to premenopausal overweight women.
Source
Metabolic adaptation is not a major barrier to weight-loss maintenance
Cátia Martins et al. · American Journal of Clinical Nutrition · 2020
DOI 10.1093/ajcn/nqaa086
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