Energy balance
Progressive weight loss triggers adaptive physiological reductions in energy expenditure, specifically a drop in Resting Metabolic Rate (RMR) at ≥5% weight loss and a reduction in Exercise-Induced Energy Expenditure (EIEE) at ≥10% weight loss, which creates metabolic resistance to further weight loss.
If you are losing weight and then stall, do not assume you have failed or are eating too much. Your body is biologically reducing its energy needs (Resting Metabolic Rate drops at 5% loss, Exercise Efficiency increases at 10% loss) to conserve energy. This is a normal survival mechanism. To continue, you must adjust your expectations, potentially increasing physical activity or slightly adjusting intake, knowing this is a temporary physiological hurdle, not a permanent failure.
A fall in RMR should be anticipated at ≥5 % WL and a reduction in EIEE at ≥10 % WL. Transient ATRMR can be expected at 10 % WL. These physiological adaptations may make progressive WL difficult and will probably contribute to relapse.
Why this rating
Longitudinal clinical trial with repeated measures, objective calorimetry, and large sample size for this specific design, though limited to obese adults on a VLED.
Source
Timeline of changes in adaptive physiological responses, at the level of energy expenditure, with progressive weight loss
Siren Nymo et al. · British Journal Of Nutrition · 2018
DOI 10.1017/s0007114518000922
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