Metabolic Adaptation - Jamie Mac Fitness

metabolic adaptation:

is it the reason for your weight-loss struggles?

metabolic adaptation

It’s natural for us as humans to strive for instant gratification. Rapid results. This is no better exemplified when it comes to our desire to improve our bodies, whether in the form of fat loss, muscle gain or both.

Unfortunately, seeking immediate gratification within this context is the exact reason you’re not getting or better yet, MAINTAINING the result you’re looking for.

And you’re not alone. 95% of people who lose weight initially will gain it all back within 3 years. Of those, 1/3-2/3’s will regain MORE weight than they lost.

What’s even more unfortunate is that for many, this happens despite actively trying to maintain or extend their weight loss. With the staggering 95% stat, you may have or are currently experiencing this. You’re not sitting on your ass. You’re trying. But no matter how little you think you’re eating or how often you’re training, your weight stays the same or increases. 
Why is this the case?

metabolic adaptation

It’s natural for us as humans to strive for instant gratification. Rapid results. This is no better exemplified when it comes to our desire to improve our bodies, whether in the form of fat loss, muscle gain or both.

Unfortunately, seeking immediate gratification within this context is the exact reason you’re not getting or better yet, MAINTAINING the result you’re looking for.

And you’re not alone. 95% of people who lose weight initially will gain it all back within 3 years. Of those, 1/3-2/3’s will regain MORE weight than they lost.

What’s even more unfortunate is that for many, this happens despite actively trying to maintain or extend their weight loss. With the staggering 95% stat, you may have or are currently experiencing this. You’re not sitting on your ass. You’re trying. But no matter how little you think you’re eating or how often you’re training, your weight stays the same or increases.
Why is this the case?

metabolic adaptation

When energy input is lowered and weight loss occurs, our bodies set off adaptations specifically designed to put a halt to further weight loss. These adaptations can include:

  1. Less calories burned at rest simply due to you carrying around less body weight.
  2. Decreased energy output, both through exercise activity (decreased energy and strength) and non-exercise activity (Non-Exercise Activity Thermogenesis), which is all energy expended for anything you do when you’re not sleeping or exercising (walking, doing the dishes, cooking, or even fidgeting). Consciously or subconsciously these will lower when dieting, especially when calories are very low.
  3. Hunger hormones increase in an effort to make you eat more.

As you can imagine, these adaptations directly oppose your weight loss goals. Further, the hormonal changes make it difficult to retain lean mass, threaten energy levels and general mood state (you’ll be much easily irritable!).

The effects of these adaptations don’t just stop there. Even after you’ve lost weight, these adaptations persist as you try to maintain your new body weight. These adaptations, which have decreased your metabolic rate and increased your hunger, also set you up for a huge rebound and more difficulty with future weight loss.

Further, research has shown that the majority of the weight gained in this period is preferentially stored as fat and the addition of new fat cells may occur. This can lead to body fat overshooting – regaining more fat than initially lost during the diet.

The point of this post is to put real context to the notion of striving for SUSTAINABLE progress as oppose to rapid results. If I can teach you one thing, it’s to see through the bullshit of all the big nutrition companies or fitness “coaches” that promise to have you lose 20 pounds in two weeks or any other ridiculous timeline. They care about one thing and one thing only, and it’s certainly not you. It’s green and ends in a Y....if that wasn't already obvious.

Get out of the yo-yo dieting death trap. Your body and overall well-being will thank you.

Leave me a comment or drop me an email if you’re ready to be apart of the 5% who lose the weight and keep it off for good!

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