#10 Major Reasons For Calorie Deficit Not Losing Weight - Muscleinch

#10 Major Reasons For Calorie Deficit Not Losing Weight

Caloric Deficit diet plan can be hard to follow. Majority of the people follow strict dieting protocols but get very fewer results. This demotivates them, and they entirely quit on their weight loss journey. So, are you on a Calorie Deficit but not losing weight?
Explore these #10 Major Reasons For Calorie Deficit Not Losing Weight and find out why you fail to lose weight. Whether you are on a fat loss or weight loss, these reasons halt your results in the long run.
Calorie Deficit Not Losing Weight

#10 Major Reasons For Calorie Deficit Not Losing Weight

1. Incorrect Macro Calculation:- This is the first primary step towards weight loss. Generally, people input approximate values in the calorie counter or formula. A small mistake will give you incorrect macros; thus, you might be consuming your maintenance calories, thinking you are on a caloric deficit. Therefore, input exact values in the calculations. 

Calorie Deficit Not Losing Weight

2. Incorrect Food Calculation:- You must be aware of the nutrition profile of the food you eat. It is recommended to measure each and every meal in your weight loss diet plan. You cannot even ignore the calories from the cooking oil used while cooking the food. Don't consider it a difficult task as you will get used to it soon.

Example:- An unsweetened natural peanut butter has different nutritional value than the regular one. You shouldn't measure the dietary benefits of the natural butter and consume the sweetened butter in your diet.

3. Metabolism:- Every Individual has a different Metabolism. It is the process done by the body to process different substances through Anabolism (Buildup of Substances) and Catabolism (Breakdown). In simple words, the food we eat converts into energy through Metabolism. Therefore, a person with a high metabolism will burn calories faster than the person with a slow metabolism.

Metabolism consists of four major components:-

BMR (Basal Metabolic Rate) - It takes around 60% of the Metabolism. It is the energy used for functioning by the body, such as sleeping, recovery, thinking, speaking, etc.

NEAT (Non-Exercise Activity Thermogenesis) - It accounts for 30% of the Metabolism. These are the activities done unintentionally that consume energy by the body. Some of the non-intentional activities we do are Walking, Playing, Physical Work we do at home such as cleaning, etc.

EAT (Exercise Activity Thermogenesis) - It accounts for around 10% to 15% in the Metabolism. This is the energy burned intentionally by doing any kind of exercise, cardio, HIIT (High-Intensity Interval Training), etc.

TEF (Thermic Effect Of Food) - It accounts for around 5% to 10%. TEF is the energy burned by the body to digest food.

4. Genetics:- This is one of the critical factor contributing to weight loss. There are mainly three body types:-
You can read detailed information on genetics here, Body Type and Exercise.

Ectomorphs lose weight rapidly but gaining is difficult for them. Endomorphs can gain weight quickly, but they will find it difficult to lose weight. Therefore, if your friend has an Ectomorph body structure and you being an Endomorph will see the slow progression in weight loss in comparison to the friend.

5. Adaptation:- The human body adapts to sure thing soon. Whether it's the food or exercise, the body will get used to it soon, which stops further progression. To avoid this adaptation, it is required to change things after some time.

Similarly, while weight loss, your body adapts to specific calories or food. Therefore, it is recommended to measure the new macro requirement as the bodyweight keeps dropping. Also, consuming the same food items in your meals daily will stunt results. So, keep mixing the food items of different glycemic index in your meals every four weeks.

Example: You have been consuming oatmeal in your breakfast for a long time in your weight loss diet. Therefore, you can replace this oatmeal with other alternative food with the same nutritional profile such as brown bread, brown rice, etc.

6. Very Few Calories:- Usually, people drop their calories to an extreme level like 1000 to 1200 Deficit. Your body will show results initially, but after some, your body will stop responding. Your body will adapt to survive in meagre calories; hence they will become your maintenance calories. This will also slow down your Metabolism. So, drop your calories by 300 to 500 deficit that will give you consistent results in the long run. Surviving on Salads won't help!

Calorie Deficit Not Losing Weight

7. Incorrect Macro Distribution:- People often ignore to include Fats in their diet plan. They think that eating Fats can lead to weight gain. But this isn't true as there are two types of Fats, Good Fat and Bad Fat. Good Fat boosts your hormones that help the body to function correctly. Bad Fat is not recommended as they are not suitable for health.

Some Healthy Fat options are Peanuts, Almonds, Egg Yolk, etc. So, include healthy fats in your diet plan, around 20% in your macros. Keep your protein intake per pound of your body weight if you do weight training (This is just an approximate value). If you are not doing any weight training, then keep the Protein half the bodyweight (lbs). High protein intake requires more digestion power that increases Metabolism.

Consume complex carbohydrates as they will give you energy through the time. Dieting without carbs isn't feasible in the long run. So, take them in moderation according to the macros.

8. Cheat Meal:- You have to avoid Cheat Meals too often. Take them as a reward for yourself only after dieting for too long. By too long it means that eat them once in a month or maybe twice only if you feel very low. Cheat Meals will help your body to kickstart your Metabolism after a long dieting period. It acts as a shock to the system, which will help in further progression of the weight loss.

Calorie Deficit Not Losing Weight

9. Water Retention:- Sometimes, you will feel the weight loss by yourself, but on the scale, you might see similar weight or even more weight. It happens because of too much stress in lifestyle that increases the Cortisol hormone in the body leading to Water Retention. Cortisol levels can also increase after too much dieting, this is where Cheat Meal relaxes the body.

10. Inconsistency:- Dieting for a week and you see no results? Don't worry, just continue with full motivation. Do not compare your results to that of others. Every body type is different and unique in their own way.

To summarize, this information on #10 Major Reasons For Calorie Deficit Not Losing Weight. Follow each step accurately and stay motivated in your Weight Loss journey. Try to do more Physical Activities for faster results. Understand the simple fact that Weight Loss is Calories In (Eating) and Calories Out (Burning the food). If you burn more calories than the maintenance that will result in weight loss.

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