Following a calorie-deficient plan is often the first step people take toward shedding fat and achieving their weight loss goals. In theory, consuming fewer calories than the body expends should lead to fat loss. But what happens when, despite your best efforts, the scale refuses to budge? If you’ve been tracking your food, hitting the gym, and maintaining what you believe to be a deficit, yet aren’t seeing results, you’re not alone.
Fitness coach Danielle Schoenfeld recently took to social media to explain the surprising reasons why many people struggle to lose fat even when they think they’re in a calorie deficit. Here are the five critical insights she shared—and they might just change the way you approach your fat loss journey.
5 Reasons Why You Are Not Losing Fat Despite Deficit
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You May Not Be in a True Deficit
Many people believe they’re eating less than they actually are. Those unnoticed extra spoonfuls, sneaky snacks, and casual sips from high-calorie drinks can silently pile up. Even small surpluses, when accumulated over days and weeks, can completely cancel out your calorie deficit. It’s easy to overlook how much we’re truly consuming unless every bite is carefully measured and tracked.
Also Read: Gastroenterologist Lists 5 Subtle Signs You May Be Suffering from Nutrient Deficiency
You're Underestimating Your Calorie Intake
Even with tracking apps and food logs, most people tend to misjudge how many calories they're actually eating, sometimes by hundreds each day. This often happens due to inaccurate portion estimates or not accounting for hidden ingredients in home-cooked meals and restaurant food. To counter this, fitness professionals advise using a food scale and being as precise as possible, especially when starting a new eating plan.
Lack of Consistency Is Sabotaging You
According to Schoenfeld, consistency is a game-changer in weight loss. If you're meticulous with your food from Monday to Friday but indulge in weekend binge sessions, that inconsistency could erase the hard-earned deficit from the week. Weight loss isn’t just about average calorie intake—it’s also about sustained behaviour. One or two high-calorie days can completely offset five days of discipline.
It Could Be Water Weight, Not Fat
Another common pitfall is mistaking temporary water retention for a fat loss plateau. Your body’s weight can fluctuate due to various factors such as stress, menstrual cycles, poor sleep, or intense exercise. These variables lead to your body holding onto water, which may mask fat loss on the scale. It's crucial to look beyond just the number and consider how your clothes fit, how you feel, and other body composition indicators.
Your Body Has Adapted to the Deficit
Sustained calorie restriction can lead to metabolic adaptation. Over time, your body becomes more efficient at functioning with fewer calories, making fat loss more challenging. This doesn’t mean you’ve failed—it may simply be time to introduce a strategic break or even a reverse dieting phase to rev up your metabolism. According to experts, alternating periods of dieting with maintenance can be more sustainable and effective in the long run.
How Does a Calorie Deficit Actually Work?
Tanya Khanna, a certified nutritionist and yoga expert at Alyve Health, explains the basic principle: “To lose weight, your body must expend more energy than it takes in. This forces the body to tap into stored fat reserves for energy.” However, Khanna stresses the importance of maintaining this deficit through a balanced and healthy approach, warning that overly aggressive calorie cutting can lead to muscle loss, fatigue, and a slower metabolism.
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Bottomline
If fat loss seems elusive despite all your efforts, don’t despair. The issue might not be your willpower—it could be one of these lesser-known obstacles. By tightening up your food tracking, staying consistent, accounting for water retention, and understanding your body’s adaptive mechanisms, you can fine-tune your weight loss strategy for better results. Remember, fat loss is a marathon, not a sprint, and small, informed changes can lead to big breakthroughs.