30 Seconds SummaryAdaptive Thermogenesis – How It Applies to Weight Loss and Weight Gain
- Energy balance and Total Daily Energy Expenditure (TDEE) determine weight loss or gain, influenced by metabolism which involves Basal Metabolic Rate (BMR) and Non-Resting Energy Expenditure (NREE).
- Adaptive thermogenesis adjusts metabolic rate in response to changes in diet, body fat levels, and hormones, impacting energy expenditure during weight loss or gain.
- Weight loss leads to a decrease in TDEE due to reduced body mass, but adaptive thermogenesis can further decrease metabolic rate beyond what body mass loss would predict.
- Weight gain results in increased TDEE from a larger body mass, but adaptive thermogenesis can increase metabolic rate more than expected from body mass gain alone.
- Variations in Non-Exercise Activity Thermogenesis (NEAT) are significant in managing energy expenditure; increased NEAT may help resist fat gain when overfeeding.
- Physical activity, including 'incidental movements' like fidgeting, contribute to total energy expenditure, but there are limits to increasing TDEE through increased activity alone.
- Long-term sustained physical activity might not significantly boost TDEE due to physiological adaptations that constrain energy expenditure.
- Utilizing tools like pedometers to track steps and maintaining natural levels of physical activity like NEAT are recommended strategies for managing weight and metabolic health.
Revive Stronger
Miguel Blacutt
