THE REAL REASON YOU ARE NOT LOSING WEIGHT IN A CALORIE DEFICIT
“I’m on a diet but not losing weight”
This is a common complaint but one that has an all-too-simple answer. The main reason you are not losing weight in a calorie deficit is likely because you are in fact NOT in a true energy deficit.
You might be thinking “how can that be true, I’m on low calories/ I’m hungry all the time/ I’m tracking my food…. I must be in a deficit”
So let’s break it down and look at the reasons why you might not be in an energy deficit:
Ok, you might be tracking your food but maybe you are forgetting to track your oils, or spreads, or your lattes, or your snacks or bites of your partner’s or kid’s food. Or that spoon of peanut butter you had when you got hungry or that handful of nuts you had when you were out shopping. All of these little things add up over the day and over time can unknowingly take you out of a deficit.
This is when your body adapts to chronic dieting or eating very low calories over a prolonged period. We move less and our body downregulates certain hormonal functions in order to decrease energy expenditure when we are running on “low battery”. So, the energy deficit becomes smaller, and weight loss may eventually stall. This might mean that what was previously a deficit for you in the past no longer is, so you may need to revisit your maintenance calories or have a diet break before establishing a true deficit. Remember cutting more calories isn’t always the answer!
LACK OF PATIENCE
You have to be consistent over a LONG PERIOD OF TIME in order to see results. Many people get impatient and when they don’t see immediate results, they stop being compliant to their diet and then BOOM they don’t lose weight.
YOUR NOT LOOKING AT THE WEEKLY AVERAGES
Your weight will fluctuate day to day depending on a host of different factors. True weight gain OR fat loss happens over time, not overnight. This is why it’s important to keep track of your weekly averages over time because they provide a much better picture of how your weight is trending.
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