Calorie Deficit But Not Losing Weight: Reasons & Solutions

Key Takeaways:

• A calorie deficit means consuming fewer calories than your body needs to maintain its current weight.

• If you’re in a calorie deficit but not losing weight, it could be because of stress, health conditions, dehydration, mindless eating, or metabolic fluctuations.

• You could be miscalculating. A calorie deficit calculator can help you get a more accurate number to aim for.

• It might also help to revisit your meal plan, change your exercise routine, do strength training, or focus on more gradual progress.

• Your healthcare provider can offer personalized recommendations.
  

Generally speaking, the best way to lose weight is to lower your calorie intake and exercise regularly. That way, your body is burning more calories each day than you consume. This is called a calorie deficit.

Though this tactic works well for many people, it’s common to reach a weight loss plateau — a period where weight loss stalls.

Are you in a calorie deficit but not losing weight, even while exercising and eating right? It happens to the best of us. We’ll explore how calorie deficits work and the possible reasons behind delayed weight loss so you can get back on track.

A calorie deficit is when you consume fewer calories than your body needs to maintain its current weight. For instance, eating 1,800 calories a day when your body burns 2,200.

To create a calorie deficit, you can either reduce your food intake, increase your physical activity, or both.

Example Calorie Deficit

Let’s say your body needs 2,000 calories a day to maintain its current weight. You might aim to consume 1,500 calories a day while burning 500 through exercise and general movement. This would give you a 1,000-calorie-a-day deficit.

Over time, maintaining a calorie deficit can lead to weight loss, as your body taps into fat reserves for energy.

However, moderation is important to ensure sustainable weight loss and maintain overall health. This means taking breaks from a calorie deficit and eating a maintenance amount of calories from time to time.

Crunching Your Own Calorie Deficit Numbers

The best method of figuring out your specific caloric needs is to use a calorie deficit calculator. This will help you come up with an accurate and safe number to aim for each day.

But remember, weight loss is much more than calorie intake. Many other factors are involved beyond calories in, calories out, and it can vary from person to person.

Here’s what could be going on if you’re eating in a calorie deficit but not losing weight.

You’re Not Counting Calories Close Enough

It’s easy to underestimate the amount of calories you’re eating, which can sabotage your weight loss goals. Reading food labels, using food-tracking apps, and practicing portion control can help.

You’re Experiencing Metabolic Adaptation

Metabolic adaptation is your body’s natural response to a calorie deficit. It means your body is lowering how many calories it burns at rest (resting metabolic rate) as a response to weight loss.

This can lead to a slower metabolism, making weight loss more challenging. As you lose weight, your body requires fewer calories to function. This can result in a weight loss plateau. So, you might need to recalculate your calorie deficit to keep up the progress.

Stress Is Holding You Back

Elevated cortisol levels, typically due to chronic stress, can lead to increased appetite and cravings for higher-calorie foods.

What’s more, high cortisol levels can disrupt sleep patterns and reduce energy levels, making it harder to stay active and stick to your weight loss plan.

You can manage stress through relaxation techniques like meditation and lifestyle changes, such as daily walks, good sleep habits, and better nutrition.

You’re Not Drinking Enough Water 

Research shows that inadequate hydration can lead to a higher body mass index (BMI). It also shows that drinking water before eating meals can help you feel fuller faster, therefore reducing your calorie intake.

→ Get your BMI: Hers BMI Calculator

You’re Eating Quickly or While Distracted

If you eat quickly, your brain doesn’t have a chance to signal fullness, so you might end up eating more than you need. At the same time, mindless eating can contribute to increased calorie intake.

Health and Medical Conditions Are Making Weight Loss Harder

Certain conditions, like polycystic ovary syndrome (PCOS), can keep you from losing weight by affecting the hormones that regulate metabolism.

The hallmark symptoms of PCOS are insulin resistance and increased fat storage caused by elevated insulin and levels of male sex hormones (androgens). Underactive thyroid (hypothyroidism) is another culprit that causes water and salt retention in addition to slow calorie burning.

→ Read: How to Lose Weight With PCOS

As you lose weight, your daily calorie burn decreases because your body needs less energy to function. So, if you don’t adjust, you could be out of your calorie deficit without even realizing it.

This can cause a weight loss plateau. Check your calculations from time to time to get yourself back into a deficit.

Your weight on the scale doesn’t take into account body composition. Body composition measures how much body fat and muscle mass you have.

A high BFP can be a better indicator of increased health risks like cardiovascular diseases, type 2 diabetes, and certain cancers.

Some medical conditions can go unnoticed for years. If you’ve reached a weight loss plateau after consistent effort and eating within a calorie deficit, check in with your healthcare provider. There may be an underlying health condition that’s thwarting your efforts.

Tracking what you eat and how much you exercise is essential to ensuring your calorie deficit numbers are met. Many people like using calorie-tracking apps to track meals, food choices, and workouts. It takes the guesswork out of weight loss.

→ Read: How to Lose Weight Without Dieting

Temporary shifts in water weight can cause the scale to move in either direction. So it’s hard to tell if your weight gain or loss is from water or fat.

One telltale factor is that water weight happens quickly, while weight loss is more gradual.

Take, for instance, a calorie deficit of 500 to 1,000 calories per day. This leads to 1 to 2 pounds of fat loss per week. But research shows that not all weight loss equals fat loss. Some weight loss can signify changes in fat-free mass, like muscle mass, bone mass, or fluid retention.

Experiencing a weight loss plateau can be frustrating, but there are a few ways to combat the phenomenon.

Reevaluate Your Calorie Intake

If you are experiencing a plateau, the first thing to do is reevaluate your calorie needs.

As you lose weight, your body needs less energy to function and requires fewer calories per day than before. Recalculate based on your new weight and exercise levels for a new number of calories needed daily.

Incorporate Strength Training Into Your Exercise Routine

Strength training builds muscle, which can help increase your calorie-burning efficiency and boost your metabolism.

Building muscle is vital for long-term weight management, as it helps your body burn calories efficiently and maintain lean mass as you lose fat. Muscle loss is a common side effect of weight loss, and strength training is an effective way to preserve muscle mass.

Maintain Sustainable Weight Loss Habits

Sustainable weight loss is key, so focus on gradual, consistent progress. For long-term success, developing healthy habits and routines is the name of the game.

Consider increasing your non-exercise activity thermogenesis (NEAT). This means incorporating movement whenever possible throughout your day. For example:

• Taking the stairs instead of an elevator

• Walking to the corner store instead of driving

• Tidying up your home

• Doing yard work

• Walking around the block when you step out to get the mail

Other healthy habits for long-term success include sleeping well, eating low-calorie but nutrition-dense foods, and staying hydrated.

→ Related: How to Build Healthy Habits to Achieve Your Goals

If you feel lost, your healthcare provider or a registered dietician can help you reach your goals by creating easy-to-follow weight loss plans and offering overall support. They can also help you understand how genetics, age, and health conditions can interfere with weight loss.

Your provider might suggest weight loss medications (like injectable GLP-1s or oral medications) to support your efforts.

According to the Obesity Medicine Association, medication-supported weight loss can lead to an average of 5 to 21 percent weight loss over the long term.

Calculating and following a calorie deficit is a great way to help start your weight loss journey. But sometimes, weight loss stalls even if you’re still in a calorie deficit.

Consider the common culprits:

• Miscalculations in calorie deficit numbers

• Dehydration

• Too little physical activity

• Metabolic adaptation

• Underlying or undiagnosed medical issues

• Stress

If you change these factors but can’t break out of the plateau, reach out to your healthcare provider for support.

See answers to frequently asked questions about eating in a calorie deficit and not losing weight.

Is it possible to be in a calorie deficit and not lose weight? 

Yes, it’s possible to be in a calorie deficit and not lose weight. Many factors can contribute to this, including an inaccurate calorie deficit calculation, an undiagnosed health issue, mindless eating, stress, dehydration, poor sleep, a change in activity level, and more.

Why am I not losing weight eating 1,500 calories a day? 

There are many possible reasons you’re not losing weight eating 1,500 calories a day. First, if you’re purely looking at a scale that doesn’t differentiate between lean and fat mass, you may be gaining muscle and losing fat. This could show up as more pounds on the scale, but that would still be a step in the right direction.

Or it could be that your hormones are working against you if you’re in perimenopause or menopause. Additionally, you could be miscalculating your calorie deficit, unknowingly eating more than 1,500 calories, not getting enough physical activity, or have an underlying health condition that hinders weight loss. Reach out to your medical provider for personalized insight and support.

How can I lose 20 pounds in a month? 

Reducing your calorie intake and moving your body more can lead to weight loss, but losing 20 pounds in a month isn’t realistic or healthy for most people. Plus, the faster you lose weight, the less likely it is to stay off. Gradual and steady is your best bet. Aim for losing 1 to 2 pounds a week — or up to 8 pounds a month.

What is the 3-3-3 rule for weight loss? 

This refers to having three meals a day, drinking three bottles of water before 3 p.m., and getting three hours of exercise spread throughout the week. However, there’s no specific scientific research that states this is true. It’s always best to consult a healthcare professional before starting any weight loss program.

→ Read next: Counting Calories for Weight Loss: Should You Do It?

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards.