Why Am I Not Losing Weight On The Paleo Diet – < Blog < Weight loss < Weight control < Why am I not losing weight in a caloric deficit? 8 reasons explained
If you’ve started dieting and exercising daily to lose weight but aren’t seeing any results, ask yourself, “Why am I not losing weight despite my calorie deficit?” You can think.
Why Am I Not Losing Weight On The Paleo Diet
In this article, we look at how a calorie deficit works, how quickly you can expect to lose weight, and why your calorie deficit might not work.
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Many people believe that exercise or diet are enough to lose weight. However, this is not true if a caloric deficit is not achieved.
A “caloric deficit” refers to eating less than our nutritional needs, forcing our bodies to use fat for energy. This is the main condition for losing weight.
Sleep can affect the fat loss process. Lack of sleep can cause stress and increase cortisol secretion, which can affect fat metabolism [1] [2]. Poor sleep can increase food cravings, making it difficult to maintain a caloric deficit [3].
However, the most important factor in losing weight is calorie intake. A caloric deficit can be achieved by consuming less food than is needed for a meal. This can be achieved by slightly reducing calorie intake, increasing physical activity, or a combination of both.
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A safe and sustainable caloric deficit should be approximately 10-20% lower than maintenance calories to prevent loss of lean muscle mass [4] [5].
On the other hand, some extreme deficits like a 600 calorie diet can help you lose weight faster. However, they can harm your health. Cutting calories too low can cause fatigue, muscle loss, hormonal imbalance, decreased bone density, and increased cortisol levels [1] [2].
Depending on how much weight you want to lose, it may take you longer or shorter time to get rid of excess fat.
In a healthy calorie deficit, you should aim to lose 0.5 to 1 kg per week, which means it will take you 70-140 days to lose 10 kg, depending on your average weekly loss.
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In general, you can expect visible results after maintaining a calorie deficit for at least 4 weeks [2] [6].
It is important to note that women take longer to lose fat than men due to hormonal reasons and the natural level of women’s vital fat stores. Women physiologically need more body fat to maintain a balanced hormonal system [7] [8].
If you’ve gotten to the point where you’re wondering, “Why isn’t my calorie deficit working even though I’m eating less,” there may be other factors influencing your weight loss. Then we will discuss the main points.
If you’re not losing weight on a low-calorie diet, or worse, if you’re gaining weight despite a calorie deficit, pay attention to two possible reasons:
Help! I’m Eating Healthy But Not Losing Weight!
Caloric deficit is calculated based on body weight. Therefore, the initial caloric deficit becomes a maintenance caloric level when you begin to lose weight. For this reason, you should recalculate your calorie deficit during your weight loss journey to reflect your current weight and nutritional needs.
The calories they eat. For example, a diet low in protein and high in sugar and fat can prevent weight loss, even if it is low in calories.
While the concept of “calories in calories out” is correct, it is also true that the source of such calories has a major impact on how the body processes that food and the effect it has on our body composition [9].
Excessive drinking can lead to excessive intake of calories and sugar from the alcohol itself, as well as from the food that is normally eaten.
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Too little sleep can increase stress levels, which in turn can increase levels of the stress hormone cortisol. This hormone causes increased fat accumulation, breakdown of muscle tissue and reduced basal metabolic rate [10].
A lower metabolic rate means that your body needs fewer calories to survive, which means that what used to be a calorie deficit eventually becomes a calorie balance and you lose weight.
Certain medical conditions can cause you to be in a calorie deficit and not lose weight.
These generally include hormonal imbalances such as hypothyroidism, diseases that affect insulin response, impaired glucose metabolism such as diabetes, or a combination of both. An example of a combination of these two imbalances is polycystic ovary syndrome [11] [12].
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Some medications, such as antipsychotics, antidepressants, diabetes medications, nonalcoholic fatty liver medications, hormone therapies, and corticosteroids, can prevent weight loss and actually promote fat accumulation [13] [14] [15] [16].
Water retention may be the reason why you are not losing weight even though your body composition is changing.
This can be caused by a number of factors such as a high salt diet, use of certain medications, hormonal imbalances and certain medical conditions such as the aforementioned hypothyroidism [17] [18].
If you exercise a lot, especially if you lift weights, your weight will not change due to the increase in muscle mass, and as a result your body weight will stay the same or in some cases increase [9].
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If you’re already cutting calories and losing weight, you may have high expectations for your weight loss timeline.
Ideal and healthy weight loss should occur at a rate of 0.5-1 kg per week, however, the first two weeks may result in more weight loss if the person is extremely overweight.
If you exercise most days of the week and eat well, you may not notice any weight loss and may be confused, “Why am I gaining weight in a calorie deficit even though I’m exercising?” .
If you are not losing weight despite a calorie deficit and exercising daily, it may be a sign that your body is recovering.
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This means that weight does not change, but your body composition changes, indicating a loss of body fat while building muscle.
As long as high protein intake is maintained, body remodeling can occur in a small deficit, such as the aforementioned 10-20% range, in caloric balance or even a small surplus [9].
Body transformation is generally considered a more positive outcome than normal weight loss. Because you gain muscle and build strength and endurance, it has long-term positive effects on your health. That’s why it’s important not only to focus on the scale, but also on your strength, how your clothes fit and how much muscle you’re gaining (motivation).
If you’re having trouble sticking to specific diet and exercise plans, a comprehensive weight loss app lets you track your diet and exercise habits in one place.
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A nutritionist can help you lose weight by advising on healthy food choices, meal planning, emotional eating strategies, etc. A nutritionist can correctly calculate your calorie deficit based on your specific needs and address nutritional deficiencies.
If you have a chronic condition such as PCOS, diabetes, are pregnant, or have a high BMI, it is important to consult with your doctor or nutritionist.
A calorie deficit does not mean that you will lose all the excess weight. Below you can find key points about calorie deficit and weight loss:
This article is for general information purposes only and may not apply to individual situations. It is not a substitute for professional advice or assistance and should not be relied upon in making any decision. Any actions you take based on the information in this article are entirely at your own risk! If you’ve cut your calorie intake to 1,500 a day and still aren’t losing weight, you’re frustrated, frustrated, and confused as to why you’re not seeing results on the scale.
Nine Reasons You May Not Be Losing Weight
The only way to lose weight is to create a caloric deficit, so if you’re not burning 1,500 calories a day, you’re taking in too many calories.
This could be because you aren’t measuring and tracking your food accurately, or you don’t have enough calories per day to create a deficit.
You only lose weight if you burn more calories than you take in. No matter what diet you choose, you won’t lose weight if you eat more calories than you burn.
Eating only 1,500 calories a day and not losing weight can be frustrating. It is always disappointing not to see results despite hard work.
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However, if you can figure out why you’re not losing weight on a 1,500 calorie diet, you can make the necessary changes to lose weight.
The main reason why you are not losing weight on 1500 calories a day is because you are not tracking your food intake accurately.
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