As you lose weight, your body burns fewer calories at the same weight — partly from less mass and partly from adaptive thermogenesis (a dip in resting burn). This is why progress slows and why very low intakes backfire: the deficit shrinks as burn drops. A moderate deficit and preserved muscle limit the effect. Diet breaks and strength training help maintain adherence and lean mass, softening the adaptation.
Key facts:
- Burn drops as you lose weight
- Adaptive dip is real
- Moderate deficit limits it
- Muscle + breaks help