When you’re on a weight loss journey it’s all about finding a method that is sustainable for you. One of the most common strategies is to maintain a calorie deficit usually executed through calorie counting in some way shape or form. The concept itself seems straightforward: consume fewer calories than your body needs, and you’ll shed pounds. But what happens when you’re in a calorie deficit but not losing weight? You’re doing everything right—tracking your calorie intake, following your meal plan, and exercising—yet you’re still not seeing the scales change?
It can be incredibly frustrating to be in a calorie deficit but not losing weight, and it’s more common than you might think. There are various reasons why this might happen, ranging from hormonal imbalances to miscalculations in food tracking and everything else in between! In this blog post, we’ll look at why being in a calorie deficit might not be working for you and what you can do to break through your weight loss plateau.
As always, before undertaking any kind of weight loss or lifestyle change, it is always best to speak to a medical professional or registered dietician who is best suited to give personalised advice on your individual health needs and health issues. This blog post has been researched to the best of my ability, and the information posted is accurate at the time of publication.
What Is Calorie Counting and How Does It Work?
Before we explore the reasons behind being in a calorie deficit but not losing weight, it’s important to understand what calorie counting is and how it actually works.
Calorie counting is the popular process of tracking the number of calories you consume daily from the foods and beverages you consume. Every food has a specific calorie content based on its macronutrient composition—carbohydrates, proteins, and fats. To lose weight, the general idea is that you need to consume fewer calories than your body burns, which creates a calorie deficit.
When you are in a calorie deficit, your body will start to burn stored fat for energy because it isn’t getting enough fuel from the food you eat. In theory, this should result in fat loss and weight loss over time. However, despite your best efforts, you may find yourself at a standstill or even gaining weight. Let’s explore why that might be happening!
Reasons You’re in a Calorie Deficit But Not Losing Weight
Misjudging Your Calorie Intake
One of the most common reasons people are in a calorie deficit but not losing weight is that they’re unintentionally consuming more calories than they think. Even slight miscalculations in portion sizes or calorie intake can add up, causing you to eat more than you’re aware of. Some foods, like whole grains, nuts, and oils, can be calorie-dense, meaning a small portion packs a significant number of calories.
For example, while nuts are healthy, a small handful can contain upwards of 200 calories. Without careful measurement, you might inadvertently eat more than you intended, thereby negating the calorie deficit you thought you were creating.
It’s important that you double-check your food portions using a food weighing scale to ensure the best accuracy. Additionally, pay close attention to sneaky calorie sources like condiments, snacks, and beverages. Tracking every bite, including sauces and oils, is a good idea to get an accurate sense of your total daily calories. You can also use apps to log your food intake consistently.
On top of measuring the portion accurately, you need to make sure that you read the packaging correctly too. If using an app make sure that the figures on the packet match. Occasionally if this information is wrong or misjudged it can have a detrimental impact on your weight loss.
Metabolic Adaptation
Another reason you might be in a calorie deficit but not losing weight is metabolic adaptation. When you restrict your calorie intake for an extended period, your body adapts by slowing down its metabolism, meaning it burns fewer calories at rest. This is often referred to as “starvation mode” and can make it more difficult to lose weight even if you’re eating fewer calories. The human body is designed to protect itself, so when it senses a prolonged energy shortage, it conserves energy by slowing down metabolic processes.
There is a lot of conspiracy that metabolic adaption doesn’t exist but in my experience it does and that’s why I’m including it here. To counter metabolic adaptation, consider increasing your caloric intake slightly for a period, also known as a “re-feed” or diet break. This gives your metabolism a boost, after which you can return to your calorie deficit. You don’t want to be over-consuming calories so you don’t need to eat masses more but returning to your maintenance calories is sufficient.
Additionally, incorporating exercise like strength training into your routine can help preserve and build muscle mass, which increases your basal metabolic rate (BMR), aiding long-term fat loss. Building and maintaining muscle tissue is one of the best ways to keep your metabolism high, as muscle burns more calories than fat, even at rest.
Underestimating How Much Energy You Burn
You may think you’re burning more calories through physical activity than you really are. While exercise is a crucial component of a healthy weight loss plan, many people overestimate how much energy they’re expending during workouts or daily activities. Your calorie burn during a workout might not be as high as expected, especially if you’re relying on gym equipment or fitness trackers, which can be inaccurate.
For example, many cardio machines tend to overestimate the number of calories burned during a workout, giving you a false sense of how much energy you’ve expended. This could lead to eating more than you should because you believe you’ve earned more calories through exercise.
Focus on maintaining consistency in your workout routine, but don’t rely too heavily on exercise for weight loss. It’s important to track your food intake accurately and avoid using workouts as an excuse to eat extra calories. Also, incorporating activities like walking or fidgeting into your daily activities can increase your overall calorie expenditure. Non-exercise activity thermogenesis (NEAT), which includes all the calories you burn through daily activities like walking, cleaning, and standing, plays a large role in overall calorie burn and should not be overlooked.
Water Retention and Weight Fluctuations
Water retention is a common culprit for seeing the scale stall, even when you’re in a calorie deficit. Factors like high sodium intake, hormonal changes, and certain medications can cause your body to hold on to water, making it appear as though you aren’t losing weight. Additionally, women may experience water retention during their menstrual cycle, leading to temporary weight gain. This can be frustrating because it gives the illusion that your weight loss progress has come to a halt, even though your body may still be losing fat.
Don’t rely solely on the scale to measure your progress. Instead, pay attention to other signs of progress, such as how your clothes fit, changes in body composition, and improvements in physical activity. Tracking measurements like your waist, hips, and arms can give you a better idea of your fat loss journey. Drinking plenty of water can also help flush out excess sodium, reducing water retention. Also, keep in mind that your weight can fluctuate from day to day due to factors like hydration levels and carbohydrate intake, so it’s better to track trends over weeks rather than day-to-day changes.
Hormonal Imbalances
Let’s be honest, sometimes, hormonal changes can interfere with your weight loss efforts, even when you’re eating fewer calories. For example, elevated cortisol levels, the stress hormone, can promote weight gain by encouraging your body to store fat, particularly around the abdominal area. Insulin resistance or thyroid issues like hypothyroidism can also make it difficult to lose weight despite a caloric deficit. Hormones like leptin and ghrelin, which regulate hunger and satiety, can also become dysregulated, leading to increased appetite and cravings.
If you suspect that hormonal imbalances are hindering your progress, consult a healthcare provider or registered dietitian. They can help assess whether conditions like polycystic ovary syndrome (PCOS), thyroid disorders, or insulin resistance are playing a role in your weight loss plateau. Hormonal issues are complex and often require personalised attention to manage effectively.
Lack of Sleep and Stress
Like most things in life, poor sleep and high-stress levels can severely impact your weight loss progress. Lack of sleep disrupts your body’s hormonal balance, increasing cravings for unhealthy foods and decreasing your ability to make healthy choices. Additionally, sleep deprivation increases cortisol levels, which can lead to weight gain and make it harder to lose fat, even in a calorie deficit.
Aim for 7-9 hours of quality sleep per night and find ways to manage stress, whether it’s through meditation, yoga, or relaxation techniques. Lowering cortisol levels will help your body better respond to your weight loss efforts. Incorporating a daily routine that prioritises rest and relaxation can go a long way in supporting your weight loss goals.
Muscle Loss Instead of Fat Loss
Another reason you may be in a calorie deficit but not losing weight is that you’re losing muscle mass instead of body fat. When you don’t consume enough calories or protein, your body may start breaking down muscle tissue for energy, which can lower your metabolism and make weight loss harder in the long run!
To combat this you can try and incorporate strength training and ensure you’re consuming adequate amounts of lean proteins to preserve muscle mass. This not only helps you maintain your metabolism but also enhances fat loss and gives your body a more toned appearance. The more muscle you retain or build, the higher your basal metabolic rate (BMR) will be, meaning you’ll burn more calories even when at rest.
Underestimating the Impact of Medical Conditions
Sometimes, underlying medical conditions can hinder your weight loss efforts. Conditions like hypothyroidism, PCOS, or chronic inflammation can affect your body’s ability to shed fat even when you’re in a calorie deficit. Additionally, certain medications can lead to weight gain or make it harder to lose weight.
If you suspect a medical issue is interfering with your progress, it’s important to seek medical advice. A healthcare provider can run tests, assess your condition, and provide you with an appropriate weight loss strategy that considers your specific needs. Addressing underlying health issues can help you get back on track with your weight loss efforts.
The Dreaded Weight Loss Plateau
It’s not uncommon to hit a weight loss plateau after a few weeks or months of consistent progress. As you lose weight, your body composition changes, and your metabolism adapts, requiring fewer calories to maintain your new, lighter body. This means your initial calorie deficit may no longer be enough to trigger further weight loss.
When you hit a plateau, it’s important to reassess your caloric needs. You may need to adjust your caloric intake or increase your physical activity to restart your progress. Adding new types of exercises, like weight training or HIIT, can challenge your body in different ways and boost your metabolism. Sometimes all it takes is a slight adjustment in your exercise routine or diet to break through the plateau. Plateaus are normal and will happen to almost everyone at some point on their journey.
Key Takeaways for Overcoming a Calorie Deficit But Not Losing Weight
Being in a calorie deficit but not losing weight can be discouraging, but understanding the underlying reasons can help you adjust your approach.
Remember, weight loss is a unique journey, and sometimes it takes time to see results. Don’t get discouraged if you hit a plateau or if progress seems slow.
The best way to achieve sustainable weight loss is by making small changes that support your overall health and well-being in the long term. Keep putting in the hard work, and over time, you’ll achieve your weight loss goals in a way that supports your overall health.
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