Metabolic adaption during cutting
Metabolic adaptation during cutting is a key concept that explains why fat loss often slows down or stalls over time, even if you’re doing everything “right.” Let’s break it down into what’s happening, why it matters, and how to manage it.
🔬 What Is Metabolic Adaptation?
Metabolic adaptation (also called “adaptive thermogenesis”) is the body’s natural survival response to a calorie deficit. When you’re cutting (eating fewer calories to lose fat), your metabolism slows down to conserve energy.
This happens through:
Lower Resting Metabolic Rate (RMR) – Your body burns fewer calories at rest.
🔻 Leptin (hunger suppressor) drops🔺 Ghrelin (hunger hormone) rises🔻 Thyroid hormones (T3, T4) decline🔻 Testosterone often decreases🔺 Cortisol can rise
⚠️ Why It Matters
Fat loss plateaus even on low calories
Real-World Example
You start cutting at 2,500 kcal/day → lose weight → metabolism adapts → your new maintenance is now closer to 2,000 kcal/day → fat loss slows → you’re stuck or gaining on what was a deficit.
✅ How to Manage Metabolic Adaptation
1. Use a Moderate Calorie Deficit
Aim for a 15–25% deficit, not extreme cuts
Preserve muscle and metabolic rate
2. Include Refeeds or Diet Breaks
3. Prioritize Strength Training
Maintain or build muscle to keep RMR higher
4. Track NEAT
Step counts, daily movement, etc.
NEAT can drop without noticing—offset this consciously
5. Protein Intake
High protein (~1.0–1.2g/lb of bodyweight) preserves lean mass and has a higher thermic effect
6. Reverse Diet After Cutting
Slowly increase calories post-cut to minimize fat gain and restore metabolic rate
🧪 Bonus: Blood Work and Hormones
If you’ve been in a deficit for months and feel burnt out, consider checking:
Thyroid panel (TSH, T3, T4)