Metabolic adaptation: how to keep progress moving

Dieting lowers your total daily energy expenditure (TDEE) through predictable mechanisms: reduced body mass, lower non-exercise activity (NEAT), and hormonal shifts that temper thyroid output and hunger signals. This guide shows how to respond with structured adjustments instead of random cuts.

What changes during a diet

  • Body mass decreases, lowering the cost of movement.
  • NEAT often drops subconsciously (fewer steps, fidgeting).
  • Hormonal shifts can blunt energy and satiety, reducing spontaneous movement.
  • Training quality may dip without planned deloads and carbs.

Adjustment playbook

  1. Track weekly averages for body weight, steps, and training loads.
  2. If a 2-week stall occurs, reduce calories by 5–8% or increase daily steps by 1,500–2,000—never both at once.
  3. Insert a deload every 4–6 weeks: drop volume 30–40% while keeping intensity to restore NEAT and sleep.
  4. Refeed or diet break: 1–2 days at maintenance carbs each week or a full 7-day maintenance after 6–8 weeks of deficit to restore glycogen and adherence.

Protein and training anchors

Keep protein between 1.6–2.2 g/kg to protect lean mass. Prioritize compound lifts, maintain intensity (RPE 7–9), and trim volume before cutting load. Sleep 7–8 hours to preserve thyroid output and NEAT.

When to reverse diet

If adherence is slipping, fatigue is high, or performance is tanking, move calories back toward maintenance in 5–10% weekly steps while rebuilding training volume. Keep steps steady to gauge true maintenance without overshooting.