Struggling to shed pounds despite rigorous exercise and a healthy diet? According to fitness experts, there could be underlying reasons for your stalled progress that you might not have considered.
The Science Behind Metabolic Adaptation
Experts concur that successful weight loss requires maintaining a calorie deficit, where you burn more calories than you consume. However, Chloe Thomas, a UK-based personal trainer and nutritional coach, reveals that this deficit can trigger a phenomenon known as “metabolic adaptation.”
“Your metabolism naturally slows down in response to reduced caloric intake,” Thomas explains. “This adaptation can impede further weight loss or make it challenging to sustain weight loss over time.”
Thomas further elaborates on the concept of a “set point” — a weight range where your body functions optimally based on factors like body composition, metabolic rate, genetics, and appetite control. This set point serves as a baseline that the body defends through mechanisms that regulate hunger, energy expenditure, and fat storage.
“When you deviate significantly from your set point, your body employs defense mechanisms to resist weight loss,” Thomas notes. “Despite your efforts, this natural resistance can make it difficult to lose weight.”
Cardio vs. Strength Training: The Critical Balance
Another critical factor in weight loss is the balance between cardio and strength training. While cardio is effective for burning calories, it may not be sufficient on its own.
Fitness expert River Hardy emphasizes the importance of strength training. “Cardio can enhance calorie burning and help create a larger calorie deficit,” Hardy says. “However, strength training should be the cornerstone of your fitness routine.”
Unlike cardio, which primarily burns calories during the workout, strength training builds muscle tissue that requires more energy to maintain over time. This process, known as the afterburn effect, can contribute to long-term weight loss.
Jenna Rizzo, a women’s weight loss coach based in Georgia, echoes this sentiment. “You don’t need to spend hours doing cardio at the gym,” Rizzo advises. “Strength training allows you to focus on specific muscles, helping to tone and shape your body effectively.”
Supporting Research on Strength Training
Scientific studies support the benefits of strength training. Research from Stanford University found that individuals who engage in strength training not only lose more fat but also maintain better blood sugar levels compared to those who rely solely on cardio.
Additionally, a study published in the British Journal of Sports Medicine highlighted that strength training enhances both muscle and brain health. It reduces the risk of chronic diseases such as cardiovascular disease and diabetes by improving the brain’s ability to process glucose.
Getting Started with Strength Training
For those new to strength training, NYC-based fitness coach Claudette Sariya recommends starting with fundamental bodyweight exercises. “Master squats, hinges, pushes, pulls, lunges, and carries using only your body weight before adding external weights,” Sariya advises.
Once you’re comfortable with these basic movements, you can progress to more complex exercises and incorporate weights to further enhance your strength training regimen.
By addressing metabolic adaptation and prioritizing strength training, you can overcome common weight loss obstacles and achieve more sustainable results.
