In a Calorie Deficit But Not Losing Weight? Top Reasons Explained

A calorie deficit is a reduced energy intake paired with increased energy expenditure. This can lead to some weight loss, but it’s not a perfect formula. Keep reading to learn how to safely implement a calorie deficit and build a sustainable weight loss plan.

What is a calorie deficit?

A calorie deficit means burning or utilizing more fuel than you’re consuming. This deficit is sometimes called a negative energy balance because your output exceeds energy consumption. For many people trying to lose weight, implementing a calorie deficit means cutting back on high-calorie foods and increasing their level of physical activity.

However, cutting back on calories without expert nutrition guidance doesn’t always produce the weight loss results you hoped for. That’s because several components of a weight loss plan must align to achieve your goals. Fortunately, you have control over some of these variables, but there are also factors you can’t modify (like age or sex).

Throughout the article, we’ll review these components in-depth and highlight evidence-based strategies for successfully losing weight while following a calorie deficit.

What’s a recommended calorie deficit?

Depending on your goals, this equates to an approximate calorie reduction of 500 calories daily or more. The Centers for Disease Control and Prevention (CDC) defines healthy, sustainable weight loss as one to two pounds per week. Before cutting back calories, you must determine your daily energy requirements to function and stay healthy. Most adults need an average of 2,000 calories daily, and an intake below 1,500 is considered low. Working with a nutrition expert, such as a registered dietitian, is the best way to determine an appropriate calorie reduction.

Can calorie deficit help with weight loss?

A calorie deficit is recommended for some weight loss. You need to burn fuel and calories to use up fat stores in your body and lose fat mass, however, weight loss results are highly individualized, and results will vary.

Other well-researched weight loss approaches include low-carbohydrate, high-protein, and the Mediterranean diet. One option is to change your meal timing by trying intermittent fasting, which should only be attempted under the guidance of a healthcare professional.

Ultimately, current research states that the 'best weight loss approach' is one that’s realistic and sustainable. Otherwise, the weight could come back.

How long should I be in a calorie deficit?

It takes time for your weight to change, and you should maintain a calorie deficit for at least one month. Some people may observe rapid weight loss after a couple of weeks, but it’s likely due to changes in water weight, not fat mass. As you lose weight, you can ask your healthcare team how many calories you should consume to maintain your progress.

What to eat while following a calorie deficit

Choosing the highest-quality foods possible is vital while working toward your weight and health goals. Prioritize whole, minimally processed foods as often as possible because they contain fiber, protein, and other essential nutrients that support a healthy metabolism. They also help you feel satisfied after eating, which may prevent unplanned snacking.

Eating less nutritious foods while in a calorie deficit may make it harder to see results. Ultra-processed foods contain high amounts of sugar, fat, and salt and are generally energy-dense. They quickly add calories to your meal plan and don't make you feel full for very long. You may become hungry and overeat at your next meal, potentially surpassing your calorie goals.

7 reasons you may not be losing weight in a calorie deficit

There are several reasons why a calorie deficit alone may not produce weight loss results. Let’s review some common scenarios and discuss what you can do to help.

1. It’s hard to follow your calorie deficit

It can be challenging to follow a calorie deficit if it’s too restricted. You may feel hungry more often, increasing the chances of overeating and surpassing your calorie goals. If this sounds like you, you may need to adjust your calorie deficit and choose filling foods more often. These include fiber-rich vegetables, fruits, nuts, whole grains, protein-rich lean meats, eggs, and other plant-based options.

2. Weight loss plateau

A weight loss plateau usually occurs when people slip out of a caloric deficit. They follow their plan, lose weight, and perhaps become more relaxed about their nutrition goals — and portion sizes can increase.

It’s hard to break out of a plateau without individualized support, but a helpful starting point is to journal or track your intake and go back to the basics. Tracking can help you become aware of your eating and help you get back into your groove.

3. Certain medications

Some prescription medications can slow your metabolic rate, making it harder to lose weight. These effects have been reported on medications that treat:

• Depression
• Mood disorders
• High blood sugar levels
• High blood pressure
• Chest pain or irregular heartbeat

If you take any of these drugs, ask your doctor if they could be impacting your weight loss progress.

4. Hormonal changes

Hormones play a significant role in weight management. People with obesity or hormone disorders, like polycystic ovary syndrome (PCOS), can have lower rates of success in losing weight through conventional methods, like a calorie deficit. Sometimes, adding medications can help.

Changes in hormone levels during menopause can also make it harder to lose weight. Some specialists will recommend weight maintenance during this time instead.

5. Slow metabolism

It’s possible that your metabolism is slow, which isn’t your fault. So many factors impact your metabolic rate that are outside your control, such as age, sex, overall health, and genetics. High-intensity interval training may help boost metabolic rate, but it's not guaranteed to help you lose weight (nor does it appeal to everyone).

Remember that healthy behaviors are still beneficial for your overall well-being. Even if you don’t see the scale change as rapidly as you hoped, you still benefit from choosing more nutritious foods and being physically active.

6. Underlying conditions

It is possible that undiagnosed medical conditions are affecting your weight loss results. Hypothyroidism (underactive thyroid), which is fairly common in America, may impact metabolic rate. Fortunately, your doctor can review your thyroid function through bloodwork and offer treatment options.

Other underlying conditions that may affect weight include Cushing syndrome and undiagnosed PCOS. If you have any concerns, follow up with your doctor.

7. Poor sleep

Not getting enough quality sleep can impact your nutritional choices and your metabolic health. Researchers believe inadequate sleep disrupts hormone function, which may impact your metabolism.

One bad night of sleep should not significantly impact your overall health, but you should consult your healthcare provider if you frequently can’t sleep.