5 Reasons Your Calorie Deficit Is Not Working For Weight Loss

Being on a caloric deficit is a tried and true way to lose weight, but making these five mistakes can stall your progress.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Jan 21, 2023 11:00 IST
5 Reasons Your Calorie Deficit Is Not Working For Weight Loss

Out of 100 per cent, 90 per cent of all New Year's resolutions are about losing weight and getting in shape. Despite the abundance of best diets, superfoods, and fitness podcasts, people's primary concern remains weight loss. Losing weight, on the other hand, is one of the most straightforward. All a person needs to do is maintain a calorie deficit, which means eating fewer calories than they need.

Reasons Why You Are Not Losing Weight With Calorie Deficit

Many people end up making mistakes while on a calorie deficit, which delays their weight loss goal or ultimately makes them quit the deficit. So, if you're stuck at your current weight here are five things you are doing wrong. 

1. Overestimating Calorie Burn

There are two main ways to create a calorie deficit: eat less than your maintenance calories or exercise and burn the extra calories. Eating less initially works, but as you progress, you will need to incorporate exercise into your routine to lose that last layer of fat. When it comes to exercise, many people overestimate their calorie burn, which makes all the difference. People frequently believe they are burning 500 calories while working out. First of all, none of the numbers displayed on treadmills or other gym machines is accurate. Second, most fitness trackers do not display the exact number of calories burned. Instead, combining cardio and weight training is the most effective way to lose weight. Around 30 minutes of cardio and 30 minutes of weight training will burn approximately 400 to 500 calories, depending on your age, gender, and exercise intensity.

2. Watch Your Cheat Meal

As a dieter, you should be aware of the once-a-week cheat meal for weight loss. Cheat meals are included in your diet plan to keep things interesting and prevent plateaus. However, when it comes to cheat meals, people frequently go all out and try to eat everything on the menu. Going over the top with your calories, even in a single meal, can increase your weekly calorie intake, slowing down the process. Instead, treat your cheat meal as your main meal and cheat only when you feel like it. Moreover, your cheat meal should include some form of protein.

Also Read: Weight Loss Plateau: Why It Happens & Ways To Overcome

3. Shock Your Body

Don't be predictable; your body knows you'll eat oats for breakfast, a sandwich for lunch, and soup for dinner. What happens is that it develops a pattern and eventually stops progressing. Instead, every four weeks, switch up your meals and meal times. Moreover, consuming food according to the season will break the cycle of repetition.

4. Consuming The Wrong Food

If you are consuming pasta for breakfast and pizza for lunch and skipping dinner to maintain a deficit, this approach will be effective for beginners, but when you reach the middle phase, your food choices and meal timings will have a significant impact. Remember that eating clean is the key to losing weight, which includes eating more fruits, vegetables, lean protein, and nuts.

Also Read: Dieting On A Budget: 5 Ways To Spend Less & Eat More

5. Irregular Meal Timing

Weight loss is all about consistency and doing the same things over and over again. Similarly, it is recommended that meals be consumed at the same time every day. Changing your meal times or delaying your meals can have a significant impact on your metabolism. Remember that how quickly you gain or lose weight is determined by your metabolism, so your goal should be to keep your metabolism in peak condition.

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