FFF 072: How To Minimise Metabolic Adaption For Faster Fat Loss – with Alex Ritson


We’ve complained about having a slow metabolism and we’ve envied those who we claim have fast metabolisms, but what exactly is your metabolism and how can we stop it slowing down when we lose fat?

This week – Alex Ritson – tells all. Alex is a nutrition coach and researcher who will explain everything you need to know about your metabolism, metabolic adaption and the steps you can take to keep your rates of fat loss high. He’ll explain the impact diet breaks and refeeds have on fat loss, the surprising data on how much your metabolism slows when you diet, why he is trying a different approach to the 5:2 diet, the reason why FitBits are amazing for getting super lean and top tips to ensure long term weight loss success.

Connect with Alex:

Resources Mentioned:

Adaptive thermogenesis in humans. M Rosenbaum, R L Leibel in International journal of obesity (2005) (2010)

A Human Thrifty Phenotype Associated With Less Weight Loss During Caloric Restriction. Martin Reinhardt, Marie S. Thearle, Mostafa Ibrahim, Maximilian G. Hohenadel, Clifton Bogardus, Jonathan Krakoff, Susanne B. Votruba in Diabetes (2015)

Determinants of 24-hour energy expenditure in man. Methods and results using a respiratory chamber. E. Ravussin, S. Lillioja, T. E. Anderson, L. Christin, C. Bogardus in Journal of Clinical Investigation (1986)

Metabolic adaptation to weight loss: implications for the athlete. Eric T Trexler, Abbie E Smith-Ryan, Layne E Norton in Journal of the International Society of Sports Nutrition (2014)

20 Years of Leptin: Role of Leptin in Energy Homeostasis in Humans. Michael Rosenbaum, Rudolph L Leibel in The Journal of endocrinology (2014)

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Scott is the owner and founder of Food For Fitness. He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition.