Energy balance
Energy restriction induces metabolic adaptations (adaptive thermogenesis, increased mitochondrial efficiency, and hormonal shifts) that reduce total daily energy expenditure beyond what is predicted by body mass loss, thereby attenuating further weight loss and promoting weight regain.
When dieting, expect your metabolism to slow down more than just the loss of weight would predict. This is your body trying to conserve energy. To manage this, use small caloric deficits rather than extreme ones, and consider strategies like periodic refeeding to temporarily boost hormones like leptin, though these are not guaranteed fixes.
Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain.
Why this rating
Based on a comprehensive review of multiple human and animal studies, though specific athletic data is noted as limited.
Source
Metabolic adaptation to weight loss: implications for the athlete
Eric T. Trexler et al. · Journal of the International Society of Sports Nutrition · 2014
DOI 10.1186/1550-2783-11-7
More from this paper
- Resistance training and high protein intake (≥25% of calories) are recommended to preserve lean body mass and increase satiety/thermogenesis during energy restriction, respectively.Good
- Periodic refeeding (brief overfeeding, primarily carbohydrates) can acutely increase circulating leptin levels, but its effect on increasing Total Daily Energy Expenditure (TDEE) is modest and may not significantly improve long-term weight loss success.Moderate
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