Adaptive Thermogenesis

Adaptive thermogenesis is your body’s natural defence mechanism against weight loss — when you eat fewer calories and lose weight, your metabolism slows down more than expected based on your new body size alone. This “metabolic brake” makes continued weight loss progressively harder and is a major reason why many people hit weight loss plateaus. It is your body’s evolutionary survival response to perceived starvation.

Adaptive thermogenesis refers to the disproportionate reduction in energy expenditure beyond what is predicted by changes in body composition (fat-free mass and fat mass). During caloric restriction, resting metabolic rate decreases by 10–15% more than accounted for by loss of metabolically active tissue, driven by reduced sympathetic nervous system activity, decreased thyroid hormone conversion (T3), and increased mitochondrial efficiency. This phenomenon persists during weight maintenance and is a significant contributor to weight regain.

Recognising adaptive thermogenesis is critical for setting realistic weight loss expectations and designing sustainable long-term strategies. At Accord Medical Clinic, Dr. Joseph Wang accounts for these metabolic adaptations when creating personalised weight management plans.