A few years ago, I was stuck in a frustrating cycle. I was dieting on super low calories, doing tons of cardio, and following an incredibly strict routine—but the weight wasn’t budging. I felt like I was doing everything “right,” yet nothing was working.
What I didn’t know back then was that I was experiencing something called metabolic adaptation—a natural response where your body starts conserving energy in response to prolonged calorie restriction. This can make further weight loss feel impossible, no matter how hard you push.
After diving deeper into the science, I learned five strategies to overcome metabolic adaptation. These techniques changed the game for me, and they can do the same for you if you’re feeling stuck.
In this blog, I’ll share what I learned about metabolic adaptation, why it happens, and the five strategies that helped me—and can help you—break through this barrier and achieve lasting results.
What is Metabolic Adaptation?
Metabolic adaptation is your body’s way of conserving energy when it senses prolonged dieting or calorie restriction. When you consistently eat fewer calories, your metabolism slows down as a survival mechanism.
Studies show that extended calorie restriction can decrease your Resting Metabolic Rate (RMR), making further fat loss difficult (Müller et al., 2015).
While this was essential for survival in the past, today it can make fat loss challenging and stall progress, leading to what feels like an endless plateau.
Signs of Metabolic Adaptation
Not sure if you’re experiencing it? Here are some common signs:
Weight loss plateaus despite sticking to a low-calorie diet and exercise.
Low energy levels and persistent fatigue.
Increased hunger and cravings as your body searches for more fuel.
Difficulty building or maintaining muscle even with strength training.
Mental fatigue and frustration from not seeing progress.
Why Does Metabolic Adaptation Happen?
When you cut calories consistently, your body tries to preserve energy by:
Reducing your Resting Metabolic Rate (RMR): Your body burns fewer calories at rest (Müller et al., 2015).
Lowering Non-Exercise Activity Thermogenesis (NEAT): You might unconsciously move less, conserving more energy.
Altering hormone levels: Leptin, which regulates hunger and satiety, decreases, while ghrelin, which increases appetite, rises during prolonged dieting (Rosenbaum & Leibel, 2010).
These adjustments make it challenging to continue losing weight or even maintain your weight loss without changes.
5 Strategies to Overcome Metabolic Adaptation
Here’s what helped me—and what might work for you if you’re hitting a plateau:
1. Incorporate Diet Breaks
A diet break is a period when you temporarily increase your calorie intake to maintenance levels. Research shows that intermittent diet breaks can reduce some metabolic slowdown and support sustainable weight loss (Wing & Phelan, 2005).
Tip: Schedule a diet break every 8-12 weeks. Focus on nutrient-dense foods and keep protein intake high to avoid excess fat gain.
2. Prioritize Strength Training
Strength training is essential for preserving muscle mass during a calorie deficit, which helps keep your metabolism higher. Studies confirm that resistance training during calorie restriction can help prevent muscle loss and maintain a higher metabolic rate (Phillips & Van Loon, 2011).
Tip: Aim for 3-5 strength training sessions per week, focusing on progressive overload to challenge your muscles and support your metabolism.
3. Increase NEAT (Non-Exercise Activity Thermogenesis)
NEAT includes daily activities outside of exercise, like walking, standing, and household chores. During dieting, you might unknowingly reduce NEAT, which lowers your daily calorie burn.
Research has shown that maintaining NEAT is essential for sustainable fat loss (Levine, 2004).
Tip: Set a daily step goal (10,000 steps is a good target) to keep your NEAT high and counteract metabolic slowdown.
4. Try Reverse Dieting
Our client Taylor during a reverse diet
Reverse dieting involves gradually increasing your calorie intake over weeks or months to restore your metabolism without gaining excess fat.
Anecdotal evidence and emerging studies suggest that reverse dieting can help the body adjust to a higher caloric intake, making it easier to maintain weight loss (Trexler et al., 2014).
Taylor was eating 1700 cals and weighed 158.6Lbs (left photo).
5 weeks later he was eating more calories and weighed 156.8Lbs (right photo).
Tip: Slowly add 50-100 calories each week and monitor your weight to ensure the increase is controlled and gradual.
5. Keep Protein Intake High
Protein is essential for preserving muscle and has a high thermic effect, meaning your body burns more calories digesting it than other macronutrients. Research supports that higher protein intake during calorie restriction can offset muscle loss and support metabolism (Layman et al., 2005).
Tip: Aim for 1.6-2.2 grams of protein per kilogram of body weight and incorporate protein into every meal to support muscle and satiety.
Final Thoughts
Metabolic adaptation is a natural response to dieting, but it doesn’t have to mean the end of your progress. By understanding why it happens and using these strategies, you can break through plateaus, maintain your energy, and continue working toward your goals.
Your body is designed to adapt, and by working with it—not against it—you’ll see sustainable results.
P.S. Are you an entrepreneur, executive or high performer who wants to get lean, skyrocket your energy, and get in your best shape in less than 3 hours per week? Apply for my private one-on-one coaching here.
References:
Müller, M. J., Bosy-Westphal, A., & Krawczak, M. (2015). "Genetic studies of common types of obesity: A critique of the current use of phenotypes." Obesity Reviews.
Rosenbaum, M., & Leibel, R. L. (2010). "Adaptive thermogenesis in humans." International Journal of Obesity.
Wing, R. R., & Phelan, S. (2005). "Long-term weight loss maintenance." American Journal of Clinical Nutrition.
Phillips, S. M., & Van Loon, L. J. C. (2011). "Dietary protein for athletes: From requirements to optimum adaptation." Journal of Sports Sciences.
Levine, J. A. (2004). "Non-exercise activity thermogenesis (NEAT)." Best Practice & Research Clinical Endocrinology & Metabolism.
Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (2014). "Metabolic adaptation to weight loss: Implications for the athlete." Journal of the International Society of Sports Nutrition.
Layman, D. K., Boileau, R. A., Erickson, D. J., et al. (2005). "A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women." Journal of Nutrition.
