The Reasons Why You're In A 'Calorie Deficit' But Not Losing Weight

Being in a calorie deficit but not losing weight is hard!

Not only is it demoralising to think that you’re trying hard to hit your goals and not getting close, but it’s difficult to understand why this happens… and there’s some very misleading information out there.

In this article, we’re going to set the record straight about calorie deficit and weight loss.

Calorie deficit and weight loss: is it necessary?

Before we go into the topic fully, it’s important to disclaim that, yes, you do need to be in a calorie deficit to lose weight. It’s very rare that someone could lose weight without being.

Calorie deficit and not losing weight: why does it happen?

So what about when you are in a calorie deficit but just not losing weight?

The first thing to consider is: are you sure you’re actually in a calorie deficit? You may have heard rumours about how much calorie deficit you should be in, but here’s the truth…

What Should My Calorie Deficit Be?

Whilst a good rule of thumb is 500 calories, it totally depends from person to person! Find an online calculator to calculate the best calorie deficit for you based on your weight, height, activity levels and more.

If you think you’re in a deficit but you’re not losing weight, you might be eating more than you think! Therefore it is a good idea to use software to track calories and macros. You also need to account for how much exercise you are actually doing and not over-estimate on this.

1000 Calorie deficit and not losing weight: why does it happen?

But let’s take this to an extreme and say that you definitely are in a 1000 calorie deficit…

Why are you not losing weight?

Well, first of all, you might be! You need to make sure you weight yourself at the same time every day to make sure you get an accurate measurement.

Your weight will be affected by water weight at different times of the day, but it will also be affected by how much sleep you’re getting and how stressed you are. Try to improve these two things to see if you notice an effect on your weight loss. Be aware that if you’re a woman, your weight will also fluctuate based on hormones at different times of the month.

Finally, if you’ve just started weight training, it’s possible that you are gaining muscle and losing fat at the same time. This will mean that your weight will remain similar.

If none of these situations seem to be the case, it is worth speaking with your Doctor to find out more about your health.