If you think you’re eating in a calorie deficit but your weight still isn’t going down, there are usually two possibilities:
- You’re not in as much of a calorie deficit as you think.
- You’re losing fat, but the weighing scale isn’t showing it yet.
The first one is more common. You may be eating more than you realise, so you’re probably not in a calorie deficit.
Most people underestimate how much they eat and overestimate how many calories they burn.
You might track your meals but miss cooking oil. You might be guessing your food portions instead of weighing them. Then there are nuts, munchies, office biscuits, sauces, drinks, weekend meals, and random bites you don’t count.
You may also overestimate how many calories you burn through training, walking, or daily activity. All of this can add up and wipe out your calorie deficit.
But the scale can also hide fat loss.
More carbs or salt, hard training, poor sleep, constipation, and other changes can make you hold more water. Your weight can stay the same for several days even when you’re losing fat.
So don’t slash your calories just because the scale didn’t move for a few days.
You can’t manage what you don’t measure.
If your average weight still hasn’t changed after 2–3 weeks, you’re probably not in the calorie deficit you think you are. Then make a small adjustment to your food intake or activity.
Don’t guess. Measure, and then adjust.
That’s how you fix your fat loss without starving yourself.
Still stuck?
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