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Metabolic adaptation is a powerful physiological process that explains why weight loss is so challenging and why keeping it off can feel like your body is working against you.
• Your body burns fewer calories than expected after weight loss, creating an "energy gap"
• For every kilogram lost, metabolism slows by approximately 25 calories
• Weight loss affects hormones like leptin (satiety) and ghrelin (hunger) that control appetite
• Metabolic adaptation is a survival mechanism, not a personal failure or lack of willpower
• Research suggests metabolic adaptation is strongest during weight loss and the first few months after
• Evidence from "The Biggest Loser" contestants suggests extreme weight loss may cause longer-lasting metabolic changes
• Exercise (200-300 minutes weekly) helps counteract metabolic adaptation
• High-protein, high-fiber diets with low glycemic loads help manage increased hunger
• Even modest weight loss (5-10%) significantly improves health markers like blood pressure and blood sugar
• Medical interventions like GLP-1 medications and bariatric surgery can help address the hormonal drivers of weight regain
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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski
