Adaptive-thermogenesis

Dieting creates metabolic challenges: adaptive thermogenesis and lean mass catabolism both reduce resting metabolic rate during caloric restriction. This article covers the physiological mechanisms, how to quantify the risks, and the specific strategies that counteract metabolic adaptation while sustaining fat loss.

A true plateau (4+ weeks of no weight change despite effort) is caused by adaptive thermogenesis (RMR suppression ~250 kcal/day after 10% weight loss) and calorie tracking drift. Evidence-supported solutions: recalculate TDEE at current weight, verify calorie intake with food scales, and consider a structured 2-week diet break.