Why Am I Not Losing Weight in a Calorie Deficit?

1. You're Eating More Than You Think

This is the #1 reason by far. Studies show people underestimate calorie intake by 30-50% on average. Common culprits:

• Cooking oils — 1 tbsp = 120 calories. "A drizzle" is often 3 tbsp
• Eyeballing portions — That "cup of rice" might be 2 cups
• Forgetting condiments — Mayo, dressings, sauces add up fast
• BLTs — Bites, licks, and tastes while cooking
• Drinks — Lattes, juice, alcohol are often forgotten

Fix: Use a food scale for 1-2 weeks. Weigh everything. You'll be shocked.

2. Your TDEE Estimate is Wrong

Online calculators are estimates based on averages. You might burn 15-20% more or less than predicted due to genetics, NEAT levels, and metabolic rate.

Fix: Track your actual intake for 2 weeks while weight is stable. That's your true maintenance. Subtract 500 from there.

3. Water Retention is Masking Fat Loss

You might be losing fat but holding water. This masks progress on the scale. Common causes:

• High sodium intake
• New exercise routine (muscle inflammation)
• Menstrual cycle (women can gain 3-7 lbs)
• Stress (cortisol increases water retention)
• Poor sleep
• Carb refeeds after low-carb periods

Fix: Track weekly averages, not daily weights. Look at 3-4 week trends. Take progress photos and measurements.

4. Weekends Are Erasing Your Deficit

You eat 1,500 calories Monday-Friday (2,500 calorie deficit). Then Saturday-Sunday you eat 3,500 calories each day. That's a weekly deficit of only 500 calories — less than 0.15 lb/week.

Fix: Track weekends too. Allow flexibility, but stay aware. One big day can erase 3-4 days of deficit.

5. You're Overestimating Exercise Calories

Fitness trackers and machines overestimate calorie burn by 30-90%. That 500-calorie run might actually be 300 calories. Eating those calories back puts you at maintenance.

Fix: Don't eat back exercise calories, or eat back only 50% of them.

6. Metabolic Adaptation

After prolonged dieting, your body adapts. NEAT decreases (you move less unconsciously), hormones shift, and you burn fewer calories. This is real, but often overstated.

Fix: Take a diet break. Eat at maintenance for 1-2 weeks. Then resume your deficit. Or try reverse dieting.

7. You Lost Weight — Your Deficit Disappeared

A smaller body burns fewer calories. The deficit that worked at 200 lbs doesn't work at 170 lbs. Your maintenance decreased, but your intake didn't.

Fix: Recalculate your TDEE every 10-15 lbs lost. Adjust intake accordingly.

8. Medical Conditions

Rarely, medical issues can affect weight loss:

• Hypothyroidism — Slows metabolism by 10-15%
• PCOS — Insulin resistance makes weight loss harder
• Medications — Antidepressants, birth control, corticosteroids
• Cushing's syndrome — Rare but significant

Fix: If you've ruled out tracking errors and still struggle, see a doctor. Get bloodwork.

9. You're Building Muscle While Losing Fat

If you're new to lifting or returning after a break, you can build muscle while losing fat. The scale stays flat, but your body composition improves. This is a good problem to have.

Fix: Take measurements and photos. If clothes fit better but scale is stable, you're recomping.

10. You Haven't Waited Long Enough

Weight loss isn't linear. You might lose 3 lbs one week, 0 lbs the next two weeks, then drop 2 lbs overnight. Patience is required. A true plateau is 3-4 weeks with no change in weight, measurements, OR photos.

Fix: Trust the process. Give any approach 3-4 weeks before changing.