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Six reasons why you aren't losing weight on a calorie deficit diet. A calorie deficit is when you burn more calories than you consume, but using this technique doesn't automatically guarantee that you'll lose weight. Recent Google searches relating to this issue, such as "I'm in a calorie deficit and not losing weight", have surged by 5,000% in the UK, pointing to a common challenge many are facing around weight management. To answer that popular question, personal trainer and owner of Geezers Boxing, Leon Bolmeer, has shared the reasons why you may not lose weight with a calorie deficit. Mindful eating It is not enough to reduce the amount of food you eat, you also need to be aware of what you are consuming. "Eating more fibre-rich foods, such as fruits and vegetables, and adding protein to your meals can help you feel fuller while staying within your calorie range," Leon advises. Avoid sugary drinks and foods with added sugars, as these add calories without nutritional value, and limit snacking in the evening. Cutting too much Excessive calorie cutting can be counterproductive as it can lead to bad habits such as snacking and even binging. "It's important to remember that excessive calorie restriction can backfire," warns Leon. "Not eating enough calories may lower your metabolism, cause strong cravings, and even lead to muscle loss rather than fat loss." In addition, an overly restrictive diet may cause fatigue, brain fog, and potentially weight regain. 500 calories per day According to the expert, a daily deficit of around 500 calories will achieve gradual weight loss without people feeling too restricted. "Caloric needs vary, but most adult women require between 1,600 and 2,400 calories per day, while men typically need 2,200 to 3,000 calories to maintain their weight," he explains, noting that you must tailor your plan to your needs. Sleep quality. "For those not seeing results despite maintaining a calorie deficit, consider other factors like sleep," the personal trainer says. "Poor sleep can disrupt hormones that regulate hunger and fullness, making it harder to lose weight." Patience When done correctly, weight loss is not a quick process, so it is important to be patient and kind to yourself. "Healthy weight loss is a steady process, not an overnight change," Leon states. "Be patient with your body and focus on gradual improvements rather than quick fixes, as these often lead to better long-term success." 12-week rule While calorie restriction is important for weight loss, it shouldn't be done for too long. "Staying in a calorie deficit for too long can lead to metabolic adaptations, making it harder to lose weight in the future To avoid this, maintain a calorie deficit for no more than 12 weeks at a time. "After this period, gradually increase your calorie intake back to maintenance levels over a few weeks to minimise weight fluctuations and allow your metabolism to re-adjust."
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