Metabolic adaptation to weight loss: implications for the athlete

Abstract

Optimized body composition provides a competitive advantage in a variety of sports. Weight reduction is common among athletes aiming to improve their strength-to-mass ratio, locomotive efficiency, or aesthetic appearance. Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain. The current article reviews the metabolic adaptations observed with weight reduction and provides recommendations for successful weight reduction and long term reduced-weight maintenance in athletes.

Influence of segmental body composition and adiposity hormones on resting metabolic rate and substrate utilization in overweight and obese adults

“…Direct measurements of metabolic rate and substrate utilization are not always clinically feasible, due to time and equipment demands, but evaluation of body composition, specifically evaluating for excess abdominal and visceral fat and adequate lower extremity lean mass, could provide insight into metabolic risk while expediting the evaluation process [28,18]. Prescribing exercise and dietary interventions that not only target fat loss, but also minimize coinciding loss of lean mass, may help minimize metabolic adaptation to weight loss and reduce the chances for weight regain [47]. Exercise interventions such as high-intensity interval training and resistance training have been shown to be especially effective at reducing abdominal fat and increasing leg LM, while also being feasible and enjoyable in obese populations [48,49].…”

Self-Experiencing “The Healthiest Weight”

“…Both calorie in (meals) / out (work outs) were self-monitored by easy to use mobile apps [9] and subjected to calibration in case of metabolic adaptation [10]. The trickiest parts were the changing of daily habits and building long-term motivation.…”

The Role of Nutritional Supplements Complementing Nutrient-Dense Diets: General Versus Sport/Exercise-Specific Dietary Guidelines Related to Energy Expenditure

“…Due to their lower energy requirements, it is often diffi cult to consume this much carbohydrate and maintain control of body weight, an essential factor in long-distance sports [ 12 ]. These calorie and carbohydrate deficits can lead to disruption of metabolic control and are therefore essential to monitor in female and male athletes [ 13 ].…”

“…The role of fats is so important that if calories are restricted it is advisable to reduce the proportion of carbohydrates in the diet to leave room for adequate protein and fat [ 16 ]. However, with appreciable energy restriction, a lowering of energy output is advisable to avoid gross metabolic disturbances [ 13 ].…”