In a Calorie Deficit But Not Losing Weight?
- Saule Sunny Jones
- Oct 5, 2021
- 3 min read
Updated: Oct 6, 2021
I face this topic so often that I decided to save myself and others time by putting a series of short blog articles on why people can’t achieve those weigh loss goals.
In this blog I have listed the top 8 reasons hindering weight loss and how you can fix them.
Stay tuned for the following blog series, where I will explore each reason in more detailed.
1. METABOLIC ADAPTATION
Solution:
Set a target movement like going for a walk or hitting a specific number of steps. At the same time, try adding more calories, this will in turn increase your metabolism. So, maybe it’s time to rest from that deficit, mh?
2. PATEINCE
How long have you been dieting for? 5 days? 2 weeks? It’s a SLOW and LONG process to get sustainable results. But how do you sustain it?
Solution:
BE PATIENT and continue training and stick with your calorie target that is sustainable. Recognise that great stuff takes time.
You did not gain weight in a week so don’t expect to lose it in a week too.
It’s about building via small steps every day, this will bring you long term sustainable results.
3. COMPARING YOURSELF TO OTHERS
Solution:
STOP comparing yourself to others.
Remember? PATIENCE, it takes time to get results.
4. WATER RETENTION
And stress. If you think that your strict diet is not that stressful, ask your body then.
And of course, ladies, this is even more obvious for us, as the menstrual cycle plays a huge role in water retention, so take this into account if your weight increases on or around your period.
An example for you of the same body with 24hr difference
Solution:
Relax!
Maybe your life is stressful enough and dieting at this moment in time is another unwanted factor for your body. Trying to lose fat and gain muscle will be an even bigger challenge when you are feeling overwhelmed and stressed.
- Get out for a stroll in a nature
(check my insta post about the 6 benefits of being in a nature)
- Get a massage
- Meditate
- Do some journaling
- Call or meet with your friends
5. THE DEFICIT DOES NOT EXIST?
What about that sneaky wine glass or 2?
That little nut bar that you forgot when you were counting calories?
And yes, alcohol has almost twice the calories when compared to carbs or protein.
Solution:
Have a plan and stick to it.
Prepare meals + snacks in advance and be ready when the hunger hits you, not just on weekdays but on the weekends or “I’ve no time” days, too.
6. HEALTH ISSUES AND MEDICATIONS
Unfortunately, some medications like antidepressants (D.K. Hall-Flavin2018)5 or health issues like hypothyroidism, polycystic ovarian syndrome (PCOS), and even Menopause can stop you from losing weight (S. Watson 2020)6.
If you can safely change it – do it, if not – accept it. How is the best you can help your body? Focus on trying to fix the underlying health issue. I’m not a doctor and unfortunately, I cannot give you solutions for this.
7. MUSCLE GAINZ
Let’s have a look at how heavy muscle is when compared to fat:
Solution:
Reconsider your goals, do you want to lose, fat or weight?
Your body weight is your whole system of organs, muscles, water and etc.
Another blog is coming about how to gain muscle instead of fat and how to track your progress.
8. YOU HAVE BEEN ON A DIET FOR TOO LONG
Solution:
Stop dieting. Bring the calories back up to your maintenance and keep training/moving, in a way that does not feel like a punishment. Try a different sport, get yourself a doggo, etc.
You might be temporarily gain some fat but long term this will be healthier for you, by resetting, you'll require any lost motivation and this is what you need to get long term progress.
Thanks for reading this, hope it helps you identify find the underlying issue and the best way you can deal with it.
I am also doing a YouTube video on this over the next few weeks, so check it out!
If you got any further questions, simply contact me sunnytraineronline@gmail.com and if you are interested working with me, check how my online coaching works.
References
8 http://ptpridgefield.blogspot.com/2014/03/skinny-doesnt-equal-healthy.html
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