{"id":68312,"date":"2024-12-13T10:27:03","date_gmt":"2024-12-13T10:27:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68312"},"modified":"2024-12-26T10:30:16","modified_gmt":"2024-12-26T10:30:16","slug":"why-am-i-not-losing-weight-in-a-calorie-deficit","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/","title":{"rendered":"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Is_It_Possible_To_Be_In_A_Calorie_Deficit_And_Not_Lose_Weight\" >Is It Possible To Be In A Calorie Deficit And Not Lose Weight?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Several_factors_can_contribute_to_this_including\" >Several factors can contribute to this, including:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#What_Are_The_Reasons_Of_Not_Losing_Weight_When_In_A_Calorie_Deficit\" >What Are The Reasons Of Not Losing Weight When In A Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Why_Am_I_Not_Losing_Weight_On_A_1200_Calorie_Deficit\" >Why Am I Not Losing Weight On A 1200 Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#How_Long_Does_It_Take_To_See_Results_From_A_Calorie_Deficit\" >How Long Does It Take To See Results From A Calorie Deficit?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#How_Do_I_Know_If_My_Calorie_Deficit_Is_Working\" >How Do I Know If My Calorie Deficit Is Working?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Which_Body_Part_Loses_Fat_First\" >Which Body Part Loses Fat First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Example_of_a_Calorie_Deficit_Diet_Plan\" >Example of a Calorie Deficit Diet Plan:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Is_a_1500_calorie_deficit_too_much\" >Is a 1500 calorie deficit too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#How_do_I_tell_if_Im_losing_weight\" >How do I tell if I&#8217;m losing weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#Is_losing_5_kg_noticeable\" >Is losing 5 kg noticeable?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#How_long_does_it_take_to_lose_10_kgs\" >How long does it take to lose 10 kgs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you frustrated because you\u2019ve been watching your caloric intake, maintaining a calorie deficit, but the scale\u2019s number won\u2019t budge?\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest assured, you are not alone in this perplexing situation. Many individuals have the same problem, wondering why their efforts aren&#8217;t translating into the desired weight loss or progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diet culture frequently represents weight loss as a simple equation: ingest fewer calories than expended, and pounds will melt away.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nonetheless, many factors can influence weight loss beyond just calorie counting. This article will explore these factors, the complexities of calorie deficits, and why you might not lose weight despite maintaining one.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Possible_To_Be_In_A_Calorie_Deficit_And_Not_Lose_Weight\"><\/span><strong>Is It Possible To Be In A Calorie Deficit And Not Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer is yes. Being in a calorie deficit and not seeing immediate <a href=\"https:\/\/betterme.world\/articles\/metabolism-confusion-meal-plan\/\">weight loss<\/a> is possible. While the basic principle of &#8220;calories in vs. calories out&#8221; has some truth, weight loss is a complex process influenced by various factors beyond calorie intake. Understanding these factors is crucial for anyone embarking on a weight loss journey.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57712\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-1024x576.png\" alt=\"Why Am I Not Losing Weight In A Calorie Deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Several_factors_can_contribute_to_this_including\"><\/span><span style=\"font-weight: 400;\">Several factors can contribute to this, including:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inaccuracies in calorie tracking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolic adaptation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormonal changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water retention<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle gain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our body is a complex system that can adjust its energy expenditure to compensate for reduced calorie intake, slowing down the metabolism in the process.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Reasons_Of_Not_Losing_Weight_When_In_A_Calorie_Deficit\"><\/span><strong>What Are The Reasons Of Not Losing Weight When In A Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We will explore some of the common reasons why you might not be experiencing weight loss despite being in a calorie deficit:<\/span><\/p>\n<ul>\n<li><strong>Inaccurate Calorie Tracking:\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is one of the most common errors, typically due to underestimating calorie intake or overestimating calorie burn. To ensure accuracy, using a reliable food scale or measuring utensils and a reputable tracking app to monitor your calorie consumption is helpful (Hand &amp; Gilhooly, 2022).<\/span><\/p>\n<ul>\n<li><strong>Metabolic Adaptation:\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your body can remarkably adapt to lower calorie intake by slowing metabolism. This adaptive response is a survival mechanism that can hinder weight loss progress. For example, reducing your calorie intake may eventually lower your body&#8217;s metabolic rate to conserve energy. This adaptation can make it harder to lose weight over time (M\u00fcller et al., 2020).<\/span><\/p>\n<ul>\n<li><strong>Water Retention:<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Factors such as sodium intake, hormonal changes, and stress can lead to water retention, which can mask fat loss on the scale. It&#8217;s important to remember that the scale\u2019s number won\u2019t always reflect weight loss progress (Eberle &amp; Ament, 2020).<\/span><\/p>\n<ul>\n<li><strong>Muscle Gain:<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to exercise or incorporating strength training into your routine, you might simultaneously gain muscle while losing fat. This muscle gain can change the scale\u2019s number, as muscle is denser than fat (Phillips &amp; Winett, 2019).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li><strong>Lack of Sleep:\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Poor sleep can disrupt the delicate balance of hormones regulating hunger and metabolism, potentially hindering weight loss. Prioritizing quality sleep is crucial for overall well-being and weight management.<\/span><\/p>\n<ul>\n<li><strong>Stress:\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic stress can elevate cortisol levels, a hormone that promotes fat storage, especially around the midsection. Finding effective stress management techniques can positively impact weight loss efforts.<\/span><\/p>\n<ul>\n<li><strong>Hormonal Factors:<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hormones such as cortisol (the stress hormone) and insulin can impact your ability to lose weight. High-stress levels or insulin resistance can hinder weight loss efforts (Chow et al., 2022). Also, certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can make weight loss more challenging. Consult with a healthcare professional if you suspect any underlying health issues.<\/span><\/p>\n<ul>\n<li><strong>Digestive Health:\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Gut health plays a significant role in weight management in ways that scientists are only beginning to understand (Lynch &amp; Pedersen, 2019). Additionally, many things that support gut health are also helpful for weight loss, such as eating more fruits, vegetables, and other fiber-rich foods, drinking enough water, moving more, etc.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\">Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_On_A_1200_Calorie_Deficit\"><\/span><strong>Why Am I Not Losing Weight On A 1200 Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diet-meal-plan-14-days\/\">1200-calorie diet<\/a> is restrictive and may not provide enough nutrients for everyone. Additionally, such a low intake can trigger your body&#8217;s starvation response, which means that your body perceives the deficit and starts slowing down your metabolism to conserve energy, an adaptive response that might interfere with the weight loss progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also possible that you are underestimating your calorie intake, your activity level is lower than expected, or some other factor is at play. Hence, discussing individualized recommendations with a healthcare professional is crucial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that the number on the scale is just a number, as it does not provide a deep breakdown of the body composition.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57699\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows-1024x576.png\" alt=\"Why Am I Not Losing Weight In A Calorie Deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">We should consider water retention, too, as you might be losing fat but retaining water, which can mask and make it look like there is no weight loss on the scale.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that we can\u2019t only determine weight loss by the number on the scale.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Psychological stress from such a restrictive diet can also lead to increased cortisol levels, which can impede weight loss. A 1200-calorie deficit diet is considered low and may not suit everyone. In some cases, an extremely low-calorie intake can lead to muscle loss instead of fat loss, which can impact overall body composition (M\u00fcller et al. 2020).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_See_Results_From_A_Calorie_Deficit\"><\/span><strong>How Long Does It Take To See Results From A Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The timeline for seeing results from a calorie deficit can vary from person to person. However, as a general guideline, you might notice a slight difference on the scale within 1-2 weeks of consistent calorie deficit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Visible changes often become more apparent after 4-8 weeks of maintaining a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">calorie deficit<\/a>. Significant weight loss, typically around 5-10% of your body weight, usually occurs over a period of 3-6 months or more. (Hall &amp; Kahan. 2020).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The timeline for seeing results from a calorie deficit can vary widely based on individual factors like starting weight, age, sex, and activity level. Typically, you might start noticing changes within a few weeks, but significant weight loss usually becomes evident after a couple of months. Being patient and consistent is essential, as healthy and sustainable weight loss is generally slow and steady.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fastest-way-to-lose-100-pounds\/\">The Fastest Way to Lose 100 Pounds \u2013 A Sustainable Approach<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_If_My_Calorie_Deficit_Is_Working\"><\/span><strong>How Do I Know If My Calorie Deficit Is Working?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To determine the effectiveness of your calorie deficit, look out for the following signs:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradual Weight Loss: Your calorie deficit works if you consistently lose weight over time. Be aware of daily fluctuations due to water retention and other factors. Also, weight loss isn\u2019t always linear, and that\u2019s okay.<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clothes Fitting Looser: As you lose fat and inches, your clothes may start to feel looser and more comfortable.<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased Energy Levels: A well-balanced diet with a calorie deficit should provide you with enough energy to carry out your daily activities without feeling excessively fatigued.<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved Mood and Sleep Quality: A calorie deficit that is sustainable and nourishing can positively impact your mood and sleep patterns.<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progress Photos: Taking progress photos at regular intervals can help you visually track changes in your body composition.<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased Body Measurements: Measuring the circumference of various parts of your body, such as waist, hips, and thighs, can provide additional insights into your progress, and if available to you, you can have your body fat percentage measured, which provides a clearer picture of fat loss versus muscle gain (Hall &amp; Kahan, 2020).<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Body_Part_Loses_Fat_First\"><\/span><strong>Which Body Part Loses Fat First?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fat reduction transpires across the body in an inconsistent manner, with specific regions exhibiting more prompt changes than others. It is observed that males typically exhibit initial fat loss predominantly in the abdominal region, whereas females generally perceive alterations first in the hip and thigh areas. However, it&#8217;s important to note that spot reduction, or targeting fat loss in specific areas, is a myth. Fat loss is a systemic process that occurs throughout the body.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Example_of_a_Calorie_Deficit_Diet_Plan\"><\/span><strong>Example of a Calorie Deficit Diet Plan:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To achieve sustainable weight loss, it&#8217;s important to follow a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan\/\">calorie deficit diet<\/a> that is both nutritious and enjoyable. Here&#8217;s a sample meal plan to give you an idea:<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Calorie-Deficit Meal Plan:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start your day with a serving of Greek yogurt topped with fresh berries and a sprinkle of nuts for added crunch and healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pair it with a slice of whole grain toast topped with mashed avocado and a poached egg for a satisfying and nutrient-rich calorie deficit breakfast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enjoy a grilled chicken salad loaded with mixed vegetables for a generous dose of fiber, vitamins, and lean protein for lunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As a mid-afternoon snack, savor apple slices paired with a dollop of almond butter for a combination of natural sweetness and healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For dinner, opt for a baked salmon filet served with a side of quinoa and roasted broccoli. This meal provides a balance of omega-3 fatty acids, protein, and fiber (Jakubowicz et al., 2019).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1024x576.png\" alt=\"Why Am I Not Losing Weight In A Calorie Deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_1500_calorie_deficit_too_much\"><\/span><strong>Is a 1500 calorie deficit too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 1500 calorie deficit is generally considered extreme and unsustainable for most individuals. Such a drastic deficit can lead to nutrient deficiencies, muscle loss, and metabolic slowdown. Most dietitians recommend a more moderate calorie deficit of 500-750 calories daily for safe and sustainable weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach helps ensure that you&#8217;re still receiving adequate nutrients while losing weight at a pace that minimizes negative side effects. It\u2019s also important to tailor your calorie deficit to your needs, considering factors like your age, sex, activity level, and overall health. A healthcare professional or a registered dietitian can provide personalized guidance and help create a balanced plan that promotes steady weight loss without compromising your well-being.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_tell_if_Im_losing_weight\"><\/span><strong>How do I tell if I&#8217;m losing weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To accurately track weight loss, use a combination of methods. Monitor your weight weekly, measure body parts, take progress photos, and notice how your clothes fit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, pay attention to energy levels, mood, and body composition changes. Combining these methods provides a more comprehensive understanding of your progress.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_losing_5_kg_noticeable\"><\/span><strong>Is losing 5 kg noticeable?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The act of losing a total weight of 5 kg, which translates to roughly 11 pounds, frequently becomes apparent and noticeable, especially on a smaller frame. However, the visibility of weight loss can vary depending on factors such as your starting weight, height, and how the weight is distributed across your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, this change&#8217;s psychological ramifications and dynamic responses can be notably profound.\u00a0\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_lose_10_kgs\"><\/span><strong>How long does it take to lose 10 kgs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 10 kg (approximately 22 pounds) generally takes about 10 to 20 weeks, assuming a healthy and sustainable weight loss rate of 0.5 to 1 kg per week. This pace supports gradual changes that are more likely to be maintained long-term while helping to preserve muscle mass and reduce the risk of rebound weight gain. However, several factors can influence this timeframe, including your starting weight, age, sex, metabolic rate, and overall lifestyle.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding the intricacies of calorie deficits and weight loss can help you navigate potential obstacles and set realistic expectations. Remember that weight loss is not a linear process and that factors such as metabolic adaptation, hormonal changes, and lifestyle can all influence your progress. Stay patient, be consistent, and focus on overall health and well-being rather than just the number on the scale. With the right approach, you can achieve your weight loss goals in a healthy and sustainable manner.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you frustrated because you\u2019ve been watching your caloric intake, maintaining a calorie deficit, but the scale\u2019s number won\u2019t budge?\u00a0 Rest assured, you are not alone in this perplexing situation. Many individuals have the same problem, wondering why their efforts aren&#8217;t translating into the desired weight loss or progress.\u00a0 Diet culture frequently represents weight loss [&hellip;]<\/p>\n","protected":false},"author":105,"featured_media":68313,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,75],"tags":[],"coauthors":[261,87],"class_list":["post-68312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Truth About Calorie Deficits: Why You Might Not Be Losing Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WHY AM I NOT LOSING WEIGHT IN A CALORIE DEFICIT \u27a4? In this article, learn about the various factors that can influence weight loss.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight\" \/>\n<meta property=\"og:description\" content=\"\u2605 WHY AM I NOT LOSING WEIGHT IN A CALORIE DEFICIT \u27a4? In this article, learn about the various factors that can influence weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-26T10:30:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Gloriana Blanco, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Gloriana Blanco, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\"},\"author\":{\"name\":\"Gloriana Blanco\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/104f9d6bc89c75a51b56b6a5ee8ac9bb\"},\"headline\":\"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight\",\"dateModified\":\"2024-12-26T10:30:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\"},\"wordCount\":1714,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png\",\"articleSection\":[\"Meal Plans\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you frustrated because you\u2019ve been watching your caloric intake, maintaining a calorie deficit, but the scale\u2019s number won\u2019t budge?\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Rest assured, you are not alone in this perplexing situation. Many individuals have the same problem, wondering why their efforts aren't translating into the desired weight loss or progress.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Diet culture frequently represents weight loss as a simple equation: ingest fewer calories than expended, and pounds will melt away.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Nonetheless, many factors can influence weight loss beyond just calorie counting. This article will explore these factors, the complexities of calorie deficits, and why you might not lose weight despite maintaining one.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Is It Possible To Be In A Calorie Deficit And Not Lose Weight?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The short answer is yes. Being in a calorie deficit and not seeing immediate <a href=\\\"https:\/\/betterme.world\/articles\/metabolism-confusion-meal-plan\/\\\">weight loss<\/a> is possible. While the basic principle of \\\"calories in vs. calories out\\\" has some truth, weight loss is a complex process influenced by various factors beyond calorie intake. Understanding these factors is crucial for anyone embarking on a weight loss journey.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\\\"><img class=\\\"aligncenter size-large wp-image-57712\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-1024x576.png\\\" alt=\\\"Why Am I Not Losing Weight In A Calorie Deficit\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h4><span style=\\\"font-weight: 400;\\\">Several factors can contri ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\",\"url\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\",\"name\":\"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png\",\"dateModified\":\"2024-12-26T10:30:16+00:00\",\"description\":\"\u2605 WHY AM I NOT LOSING WEIGHT IN A CALORIE DEFICIT \u27a4? 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In this article, learn about the various factors that can influence weight loss.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/","og_locale":"en_US","og_type":"article","og_title":"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight","og_description":"\u2605 WHY AM I NOT LOSING WEIGHT IN A CALORIE DEFICIT \u27a4? In this article, learn about the various factors that can influence weight loss.","og_url":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-26T10:30:16+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png","type":"image\/png"}],"author":"Gloriana Blanco, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Gloriana Blanco, Kristen Fleming, RD","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/"},"author":{"name":"Gloriana Blanco","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/104f9d6bc89c75a51b56b6a5ee8ac9bb"},"headline":"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight","dateModified":"2024-12-26T10:30:16+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/"},"wordCount":1714,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png","articleSection":["Meal Plans","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you frustrated because you\u2019ve been watching your caloric intake, maintaining a calorie deficit, but the scale\u2019s number won\u2019t budge?\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Rest assured, you are not alone in this perplexing situation. Many individuals have the same problem, wondering why their efforts aren't translating into the desired weight loss or progress.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Diet culture frequently represents weight loss as a simple equation: ingest fewer calories than expended, and pounds will melt away.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Nonetheless, many factors can influence weight loss beyond just calorie counting. This article will explore these factors, the complexities of calorie deficits, and why you might not lose weight despite maintaining one.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Is It Possible To Be In A Calorie Deficit And Not Lose Weight?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The short answer is yes. Being in a calorie deficit and not seeing immediate <a href=\"https:\/\/betterme.world\/articles\/metabolism-confusion-meal-plan\/\">weight loss<\/a> is possible. While the basic principle of \"calories in vs. calories out\" has some truth, weight loss is a complex process influenced by various factors beyond calorie intake. Understanding these factors is crucial for anyone embarking on a weight loss journey.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Why_Am_I_Not_Losing_Weight_In_A_Calorie_Deficit\"><img class=\"aligncenter size-large wp-image-57712\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-1024x576.png\" alt=\"Why Am I Not Losing Weight In A Calorie Deficit\" width=\"770\" height=\"433\" \/><\/a>\r\n<h4><span style=\"font-weight: 400;\">Several factors can contri ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/","url":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/","name":"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png","dateModified":"2024-12-26T10:30:16+00:00","description":"\u2605 WHY AM I NOT LOSING WEIGHT IN A CALORIE DEFICIT \u27a4? In this article, learn about the various factors that can influence weight loss.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4451-why-am-i-not-losing-weight-in-a-calorie-deficit.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"The Truth About Calorie Deficits: Why You Might Not Be Losing Weight"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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