Why You’re Not Losing Weight in a Calorie Deficit
We’ve all been there. You’re eating less, moving more, yet the scale refuses to budge.
In a world obsessed with quick fixes and crash diets, calorie deficit has long been a go-to weight loss strategy. But according to Jill Brown, a certified master health coach and nutrition expert, it’s not always as simple as it sounds.
"Most people don’t really know what a calorie deficit really is," Brown told The Post.
Calories in: the hidden pitfalls
We all need calories to fuel our bodies, but that magic number isn’t set in stone. Women typically need between 1,800 and 2,400 daily to maintain their weight, while men require around 2,000 to 3,000, according to the 2020–2025 Dietary Guidelines for Americans.
The basic theory behind a calorie deficit is simple: Burn more calories than you consume, and your body will dip into its fat reserves for energy, leading to weight loss over time.
But figuring out how many calories you’re actually consuming is where things get tricky. In fact, a landmark study found that people miscalculate how many calories they take in by as much as 1,000 calories a day.
The confusion doesn’t end there. Brown said fitness trackers, those fancy gadgets we love to rely on to measure how many calories we’re burning while exercising, aren’t foolproof either.
And it’s not just about your portion sizes. Brown noted that the Food and Drug Administration allows nutrition labels to be up to 20% off, meaning the calorie counts on packaged foods — and even at restaurants — could be way higher (or lower) than advertised.
Calories out: Why the deficit doesn’t always work
Even if you’ve nailed your calorie intake, creating a deficit doesn’t always lead to weight loss. According to Brown, the issue is multifaceted, with several factors influencing how many calories you burn.
Take hormones, for example.
"Stress can trigger hunger hormones that cause us to snack more and crave more high-calorie comfort foods, as does lack of sleep," said Brown. "Drops in estrogen and testosterone during menopause also seem to trigger hunger hormones."
Hormones also affect how many calories your body burns. "Having a low-functioning thyroid leads to less calories out," Brown explained, noting that this small, butterfly-shaped gland is the "master regulator" of our metabolism.
Age is another major player. As we get older, metabolism generally slows down — and so do our activity levels.
"Doing fewer overall activities like cooking, cleaning, chores and just running around like we did when we were younger leads to less calories out," said Brown.
And let’s not forget about medications. Brown noted that some drugs can mess with your hunger, alter your gut biome, and even slow your metabolism, making it that much harder to create a calorie deficit.
Conclusion
So, why are you not losing weight in a calorie deficit? It’s not just about counting calories or burning calories. It’s about understanding the complex interplay of factors that influence your weight loss journey.
FAQs
- What is a calorie deficit, and how does it work?
A calorie deficit occurs when you consume fewer calories than your body needs, causing it to dip into its fat reserves for energy. - How do I know if I’m in a calorie deficit?
You can calculate your daily caloric needs and track your food intake to ensure you’re in a deficit. - What are some common mistakes people make when trying to create a calorie deficit?
Miscalculating calorie intake, relying too heavily on fitness trackers, and ignoring hormonal and age-related factors are common mistakes.
