Why Am I Not Losing Weight In A Calorie Deficit?

Obesity and being overweight are risks to human health, so the journey of losing weight is a healthy activity and a good decision for a healthy lifestyle. Losing weight is a critical process that can be emotional if it does not work well or according to plan. It feels like you are doing everything accordingly but cannot seem to lose weight. Here, one question arises: why am I not losing weight in a calorie deficit? Losing weight isn't a linear process, but sustainable weight loss is important, so we must consider some factors that help us lose weight. Let's answer your question about why I am not losing weight in a calorie deficit and the factors influencing the weight loss process.

What's A Calorie Deficit?

When a person burns more calories than consumed in a day, that means a calorie deficit.

A calorie deficit is achieved by a diet restricting the amount of calories you consume or exercises that burn more calories than you can without movement.

It is essential to lose weight, but not enough; you need many other things to do to maintain a healthy weight and mind. The first important thing is to keep your calorie intake lower and required. For that, following a science-backed formula means picking a calorie deficit diet with weight loss exercise.

Why Am I Not Losing Weight In A Calorie Deficit?

The per-day calories required for women are 2,000, and for men, they are 2,500. Consuming fewer calories than your total energy expenditure is a calorie deficit; it looks easy for those who never lose weight, but the person who tried to lose weight knows that, in reality, it is somewhat challenging. Let's find out the reason why am I not losing weight in a calorie deficit.

Expecting Quick Results

Hard work, consistency, and patience are the basics of achieving weight loss. So, you don't expect quick results. When we want spontaneous results, our bodies do not respond accordingly, become out of sync, and we cannot get the required results. Make steady and small adjustments for sustainable weight loss and stick to the plan with determination. It's not only about weight loss but a change of style that has an effect on the body.

Eating Less But Not Healthy

Suppose you eat less but cannot make healthy choices; that also affects your weight loss process. Here, calorie deficit alone cannot work. Reducing calories to 1,500 a day is a surprise, but if you eat processed food instead of healthy ones, protein, fruits, and vegetables, then you won't get long-term results.

Using complex carbs instead of processed carbohydrates is more effective and has long-lasting weight loss results. Protein and fibre-rich foods provide a lot of nutritional value and will give a fuller feel for long. In terms of calories, think about the quality of calories instead of quantity.

Not Keeping Track

It is human nature to appreciate themselves after having a healthy meal and forget about the unhealthy food we have at the weekend. If you track your food habits, you may see that your calorie intake is more than you thought. So, follow your food habits to check what your diet should be. Ask for a calorie guide by a professional trainer. Choose healthier options but eat more of them; you could consume more calories than you realise. Boiled potato is a better option than oven chips, and use a smaller bowl or plate to control your portion.

No Exercise Vs Wrong Exercise Vs Over Exercise

Don't work out too much or less; instead, do work out at a moderate level. It also depends on how you exercise and whether you are doing the right exercise, like cardio-based exercise.

Remember that muscle loss happens mostly in the runner's upper body in a calorie deficit because the muscles there aren't trained properly. But that doesn't mean you could leave cardio instead; strike the right balance for sustainable weight loss and a healthy mind.

Make sure to carve out some time for rest and relaxation, and consider incorporating slower exercises like yoga and Pilates into your routine.

Choosing exercise isn't good even if you do it regularly because we are all different and need different types of exercise. So, a personal trainer can help you in this matter.

Ageing Matters

As we get older, it is difficult for a person to lose weight. Weight loss at the age of 20 is a simple and easy process, but as we grow older, loss of muscle mass makes it difficult to burn fat. If it is difficult for you to lose weight, then you can use weight or resistance bands to increase muscle mass to burn fat efficiently.

Stress Levels

Increased stress levels affect mental well-being and the body in different ways, and one of the effects is to hinder weight loss progress. Stress levels increase cortisol levels, which will make it difficult to maintain the weight loss process. It may be a breakup, divorce, or work stress that can trigger weight gain.

Under stress, people are distracted and cannot focus on the healthy weight loss process and track what they eat. It is also stressful if you don't meet your weight loss goals. In certain situations, you can get help from a professional therapist. Yoga can also help to reduce stress.

Medical Reasons Behind Struggling to Lose Weight

Sometimes, medical conditions also affect your struggle against obesity. Medical conditions that affect your hormone levels, blood pressure, and insulin cause difficulty in losing weight. Other prominent conditions are:

1.    Diabetes

2.    Heart disease

3.    Depression

4.    PCOS

5.    Underactive thyroid

Medicine that affects the weight loss process are:

1.    Type 2 diabetes medicine

2.    Certain contraception

3.    Medicine prescribed for heart and blood pressure

4.    Certain antidepressants

5.    Your calorie deficit is imbalanced & 2. You have reached a weight loss plateau

Understanding energy balance is key when determining your calorie intake for weight loss. It's the difference between the calories you consume and the calories you burn. Accurately counting calories can be tricky, but keeping a journal or a calorie tracker might help.

To calculate your energy expenditure, start with your basal metabolic rate (BMR), which accounts for a significant portion of your daily calorie burn. Hitting a weight loss plateau may be because your calorie intake matches your calorie burn. To overcome this, consider boosting physical activity or cutting back on calories.

Water Retention

Not consuming enough water (less intake) can lead to water retention in the body. When the body perceives a decrease in water intake, it may hold onto water as a survival mechanism, leading to temporary bloating and increased water weight, which can mask fat loss on the scale. Less water intake or water retention both affect the weight loss process.

During weight loss, there are temporary causes of water retention, including hormonal fluctuation, time of the day, diet changes, and salt intake. Reduced water intake can potentially impact weight loss efforts in several ways, although it's important to note that individual experiences may vary.

Poor Sleeping Habits

Poor sleep or sleep deprivation can also become a cause that hinders weight loss. It will increase your appetite, and a high intake of food leads to obesity. The effect on self-control takes us towards junk food and sweets. Going to bed early will help avoid late-night snacks, and good sleep will provide clarity about healthy food choices.

Work Slow But Consistent; Don’t Focus On Numbers

Why Am I Not Losing Weight In A Calorie Deficit? One reason is we rely on specific numbers in case of weight loss and forget that it is a steady and slow process that needs determination. So, don't focus on a specific number; instead, choose a healthy and gradual process.

Weigh At Various Times Each Day

Seeing fluctuations on the scale can be discouraging, but it's natural for body weight to change throughout the day due to various factors like food and water intake. Eating or drinking anything, even healthy options, adds weight, with high-sodium and high-carb foods causing the biggest spikes. Consistency in weighing yourself simultaneously and under the same conditions is key. If the scale causes stress, it's okay to prioritise feeling healthier over focusing on the numbers.

Best Holistic Approach For Weight Loss

Are you tired of feeling lost in your fitness journey, lacking motivation, and seeing no results? If you are also stressed due to not losing weight or gaining more, even in a calorie deficit, you need a holistic approach by a professional trainer. Daniellongfitness is your saviour at this point. With my online coaching, you can get the best-customised weight loss plan right at your home, as per the ease of your time and schedule.

All those who want face-to-face coaching can get their required training from my 1-1 personal training program. My 1-1 Personal Training is the fastest, most effective, and safest way to achieve your health and fitness goals. Whether you're struggling with consistency, lacking confidence, or not seeing the results you desire, Daniel is here to guide you.

With online coaching and personalised training sessions tailored to your goals, lifestyle, and capabilities, you'll not only transform your physique but also gain invaluable knowledge about exercise execution and nutrition. My approach isn't just about workouts; it's about creating lasting lifestyle changes. By investing in 1-1 Personal Training, you'll receive dedicated support, expert guidance, and a customised program designed to help you succeed.

Whether online or in-person, my commitment to your success remains the same: you'll receive the same level of dedication and expertise throughout your fitness endeavour. Don't let frustration hold you back any longer—start your journey to a healthier, fitter you today!