{"id":8268,"date":"2020-08-10T18:48:10","date_gmt":"2020-08-10T18:48:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8268"},"modified":"2025-08-28T17:38:36","modified_gmt":"2025-08-28T17:38:36","slug":"calorie-deficit-but-not-losing-weight","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/","title":{"rendered":"Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It?"},"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\/calorie-deficit-but-not-losing-weight\/#Calorie_Deficit_to_Lose_Weight_Is_It_Important\" >Calorie Deficit to Lose Weight: Is It Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#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-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Increased_stress_levels\" >Increased stress levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Your_weight_has_plateaued\" >Your weight has plateaued<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Slow_metabolism\" >Slow metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Youre_not_sleeping_enough\" >You\u2019re not sleeping enough<\/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\/calorie-deficit-but-not-losing-weight\/#Your_weighing_scale_is_lying_to_you\" >Your weighing scale is lying to you<\/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\/calorie-deficit-but-not-losing-weight\/#Water_weight\" >Water weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Muscle_growth_and_increased_bone_density\" >Muscle growth and increased bone density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Polycystic_ovary_syndrome\" >Polycystic ovary syndrome<\/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\/calorie-deficit-but-not-losing-weight\/#You_are_currently_on_your_period\" >You are currently on your period<\/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\/calorie-deficit-but-not-losing-weight\/#Menopause\" >Menopause<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Exercising_and_Calorie_Deficit_But_Not_Losing_Weight\" >Exercising and Calorie Deficit But Not Losing Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Youre_eating_too_little\" >You\u2019re eating too little<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Youre_consuming_the_wrong_foods\" >You\u2019re consuming the wrong foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Not_lifting_weights\" >Not lifting weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Youre_doing_too_much_cardio\" >You\u2019re doing too much cardio<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Why_Am_I_Not_Losing_Weight_Despite_a_Calorie_Deficit_and_Running\" >Why Am I Not Losing Weight Despite a Calorie Deficit and Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Why_Am_I_Not_Losing_Weight_Eating_1200_Calories_a_Day\" >Why Am I Not Losing Weight Eating 1,200 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#What_Are_Some_Medical_Reasons_For_Not_Losing_Weight\" >What Are Some Medical Reasons For Not Losing Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#What_if_you_think_youre_in_a_calorie_deficit_but_youre_not_losing_weight\" >What if you think you&#8217;re in a calorie deficit but you\u2019re not losing weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#What_should_my_calorie_deficit_be\" >What should my calorie deficit be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#What_is_a_good_calorie_deficit_for_weight_loss\" >What is a good calorie deficit for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#How_much_of_a_calorie_deficit_is_too_much\" >How much of a calorie deficit is too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#How_can_I_create_a_calorie_deficit\" >How can I create a calorie deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Consume_less_food\" >Consume less food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Work_out_more\" >Work out more<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#Combine_fewer_calories_and_exercising\" >Combine fewer calories and exercising<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Being in a caloric deficit is a tried and true way of losing weight. Many experts and doctors will tell you that the first step to shedding a couple of extra pounds is to cut down on how much you eat and aim to burn more calories than you consume. However, what happens if you are in a calorie deficit but you\u2019re not losing weight? What could be the cause of this confusing and frustrating conundrum?<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\" 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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calorie_Deficit_to_Lose_Weight_Is_It_Important\"><\/span><b>Calorie Deficit to Lose Weight: Is It Important?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A calorie deficit is when you eat fewer calories than your body burns in a day to perform all its necessary functions. A safe deficit to help you start off your weight loss journey is consuming 500 fewer calories a day (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recommended calorie intake per person differs due to factors such as age, sex, environmental temperature, energy expenditure, pregnancy, hormonal status, and dieting behaviors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218769\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine what your new calorie intake should be, calculate your calorie intake for a couple of days &#8211; this will help determine a more accurate average, then subtract 500 from this number.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that weight gain is caused by consuming a calorie surplus over several months or years. A deficit is needed to help reverse this<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-2.png\" \/><\/a><\/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><b>Is It Possible to Be in a Calorie Deficit and Not Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, yes it is.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As stated above, a calorie deficit of 500 calories is necessary for you to start shedding those extra calories. However, sometimes despite carefully tracking your daily energy intake and ensuring you\u2019re in a deficit, you still realize that the number on the scale is not going down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes you can even be on a 1,000-calorie deficit daily but still not lose weight. Before you give up on your efforts altogether, here are some reasons that may shed some light on why this is happening:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_stress_levels\"><\/span><b>Increased stress levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you may be doing all the right things such as eating well and exercising; excessive or chronic stress levels may hinder your weight loss. When you are always stressed, your body tends to produce cortisol at a much higher level than usual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cortisol, aka &#8216;the stress hormone&#8217;, is one of the body&#8217;s steroid hormones and is made in the adrenal glands (<\/span><a href=\"https:\/\/www.hormone.org\/your-health-and-hormones\/glands-and-hormones-a-to-z\/hormones\/cortisol\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The longer you are stressed, the more cortisol continues to be pumped into your body. Prolonged exposure to cortisol leads to Cushing\u2019s syndrome, a hormonal disorder with symptoms including weight gain, a rounder face, and increased fat deposits in the body (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/endocrine-diseases\/cushings-syndrome\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_weight_has_plateaued\"><\/span><b>Your weight has plateaued<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you start cutting calories, your weight may drop very quickly, but sooner or later, this process tends to slow down and can eventually stop. This is called a <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plateau\/\">weight loss plateau<\/a> and is generally caused by your body becoming used to your new deficit or exercise routine (if you\u2019re currently working out) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK576400\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While plateaus are frustrating, they can be overcome with a few changes to your lifestyle or diet. To counter this, you can either cut more calories or increase your physical activity. While cutting calories sounds like the easier option, we advise that you start to work out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cutting calories may lead to under-eating or being on a very low-calorie diet, which can present several different health risks (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss-plateau\/art-20044615\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Exercise can also help you preserve muscle and therefore lose mostly fat.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-breakfast\/\"><i>Maximize Your Fitness with Calorie Deficit Breakfasts<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-1.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Slow_metabolism\"><\/span><b>Slow metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Metabolism or metabolic rate is defined as the series of chemical reactions in a living organism that create and break down energy that is necessary for life. In layman\u2019s terms, metabolism is the process through which your body converts food and drink into energy (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with a fast metabolism burn calories fast when working out or while at rest. On the other hand, those with a slow metabolic rate burn fewer calories while at rest and during exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While cutting your daily calorie intake can boost your metabolic rate, it doesn\u2019t always work (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/does-metabolism-matter-in-weight-loss\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Other things you can do to try and speed up your metabolism include (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-boost-your-metabolism\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking more water as it temporarily increases metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do more high-intensity cardio &#8211; high-impact workouts burn more calories than low-impact workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to <a href=\"https:\/\/betterme.world\/articles\/7-exercises-to-build-muscle\/\">build muscle<\/a> &#8211; the more muscle you have, the more calories your body will burn when active and while at rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try eating every 3 to 4 hours &#8211; digesting food means your body is using energy\/calories, so you should eat often but make sure your meals and snacks are healthy and within your allocated calorie deficit for the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more protein &#8211; not only does this boost satiety, but the body also burns more calories in an effort to burn proteins compared to fats and carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink more coffee or teas such as oolong and green tea, and try eating spicier foods &#8211; caffeine in coffee and tea and capsaicin in chili can boost your metabolism, albeit for a short period of time<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\">\u00a0<\/a><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_not_sleeping_enough\"><\/span><b>You\u2019re not sleeping enough<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When was the last time you got a full eight hours of uninterrupted sleep every night for a whole week? Sleep deprivation and bad sleep patterns could be one of the reasons behind three weeks of calorie deficit and no weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adults require a minimum of seven hours of uninterrupted sleep every night. However, many people do not often get this. A study from 2017 found that people on a weight loss program with high sleep variability lost less weight and experienced less of a reduction in\u00a0 BMI (body mass index) than those with a regular sleep pattern (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325629\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that even when you do not reduce your food intake but sleep more, you are likely to lose weight, while less sleep, even in a calorie deficit, prompts the release of cortisol, which tells your body to hold on to fat (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/sleep-and-weight-loss#1\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-2.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_weighing_scale_is_lying_to_you\"><\/span><b>Your weighing scale is lying to you<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of us have a weighing scale in the bathroom. However, these scales are not as accurate as you may think. Something as minor as moving the scale from one surface to another can affect the number it displays.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is also recommended that if you choose to use a bathroom scale, you should make sure it is calibrated and always measure yourself at the same time of the day as this reduces the margin or error in weight shifts (<\/span><a href=\"https:\/\/www.nytimes.com\/wirecutter\/blog\/can-i-trust-my-bathroom-scale\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water_weight\"><\/span><b>Water weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Initial weight loss, either through a <a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\">workout plan<\/a> or a healthier diet, is generally due to water weight loss and not fat loss. However, your body can sometimes hold on to or retain water, which leads to excess fluid retention and a higher number on the scale.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you are not holding on to excess water, reduce your intake of sodium by consuming less salty foods, reduce your carbohydrate intake, and exercise more. If you are taking medication, checking the side effects may be helpful &#8211; some meds can cause water weight gain, even in a caloric deficit (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320603\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_growth_and_increased_bone_density\"><\/span><b>Muscle growth and increased bone density<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For a beginner, being in a calorie deficit while working out (both cardio and weight training) will cause fat loss and muscle growth (<\/span><a href=\"https:\/\/www.verywellfit.com\/can-i-lose-fat-and-gain-muscle-at-the-same-time-1231586\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While fat and muscle weigh the same, the latter tends to occupy less space, which means that you will look smaller while somehow still weighing the same. Working out also increases bone density (<\/span><a href=\"https:\/\/www.verywellfit.com\/bone-density-and-exercise-3120770\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">), which is great for bone health but could also affect the scale.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Polycystic_ovary_syndrome\"><\/span><b>Polycystic ovary syndrome<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women who are battling PCOS find it incredibly hard to lose weight. Due to this illness, their bodies tend to produce too much insulin and have imbalanced levels of ghrelin, cholecystokinin, and leptin (hunger and satiety hormones).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These factors make it harder to lose weight even in a calorie deficit &#8211; too much insulin causes the body to hold on to fat &#8211; while the other hormones make it hard to stay in a deficit (<\/span><a href=\"https:\/\/www.verywellhealth.com\/pcos-and-weight-loss-why-it-is-so-hard-2616492\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_are_currently_on_your_period\"><\/span><b>You are currently on your period<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During your period, your appetite changes, which can make you crave sugary and high-calorie foods that may affect your calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, even if you maintain a 1,000-calorie deficit during this time, hormonal changes could cause water retention. If you weigh yourself at this time, chances are that you may think your diet isn\u2019t working (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327326\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Menopause\"><\/span><b>Menopause<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For menopausal women, the relief of finally being done with monthly cramps is often overshadowed by unexplained and sudden weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calorie deficit but not losing weight during and after menopause is a common occurrence in women. Even worse, some even realize that they have started gaining weight in a calorie deficit despite also working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To combat this<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fine-tune your diet &#8211; Older people generally require fewer calories. Check your intake to ensure you are actually in a deficit (<\/span><a href=\"https:\/\/health.gov\/news\/202107\/nutrition-we-age-healthy-eating-dietary-guidelines\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate weights and strength training into your weekly <a href=\"https:\/\/betterme.world\/articles\/best-5-day-workout\/\">workouts<\/a> &#8211; Getting older means more muscle loss, making it easier for you to gain weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Address your sleep &#8211; Sleep issues during menopause are an ongoing battle that many women have to deal with (<\/span><a href=\"https:\/\/www.health.harvard.edu\/womens-health\/winning-the-weight-battle-after-menopause\"><span style=\"font-weight: 400;\">35<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As we\u2019ve demonstrated above, a lack of sleep affects not only what and how you eat, but also how your body processes stress and fat storage. Consult a doctor to find ways to help you sleep better and for longer.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Olesia-exercise-collage.png\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercising_and_Calorie_Deficit_But_Not_Losing_Weight\"><\/span><b>Exercising and Calorie Deficit But Not Losing Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Imagine killing yourself at the gym five days a week and eating less than you did before, but the scale does not budge. Or even worse, the numbers just keep going up. To most people who are trying to lose weight, this is an actual living nightmare.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is even worse if this is your current situation and you cannot understand why. Here are some reasons why the scale may not be showing what you would like it to (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a31451522\/reasons-not-losing-weight\/\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_eating_too_little\"><\/span><b>You\u2019re eating too little<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re eating 1,200 calories but not losing weight, it could be that this deficit is actually too much. The problem with some of us is that we think being in a calorie deficit means starving ourselves by eating the bare minimum. This is not the meaning of a deficit and it can also be life-threatening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat too little, your body assumes you are starving and goes into &#8216;starvation mode&#8217;. Here, your body will try to save itself by holding on to fat. Your metabolism slows down, and you lose muscle, which makes you burn fewer calories while at rest (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/536160-can-eating-too-few-calories-prevent-weight-loss\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are experiencing symptoms such as fatigue, decreased immunity, hair loss, constipation, or depression and you\u2019re in a deficit, you may be under-eating. Failure to stop this may result in even worse issues such as malnutrition, infertility, and osteoporosis (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322157\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_consuming_the_wrong_foods\"><\/span><b>You\u2019re consuming the wrong foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calorie deficit but not losing weight could also be linked to the kinds of food you consume. A huge part of healthy living and weight loss comes from the amounts and types of food you eat on a daily basis. Being in a caloric deficit does not mean that you can keep eating pizza, white bread, insane amounts of cheese, and burgers every day, but they won\u2019t derail your progress if you consume them in smaller amounts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss and healthy living is a lifestyle requiring sacrifice and dedication. Instead of eating these foods, swap them for healthier options such as leafy greens, fruits, complex carbs (oats, sweet potatoes, and whole grains), lean meats, legumes, and oily fish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that even after switching to healthier food options, you should maintain a calorie deficit and keep working out to achieve effective and sustainable weight loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_lifting_weights\"><\/span><b>Not lifting weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, cardio and aerobics are not the only exercises that help with weight loss. While cardio will burn a large amount of calories during the workout, the burn does not continue for long after the session is finished.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weightlifting (aka strength training) may not burn as many calories during the workout, but the calorie burn after the session is finished goes on for much longer. Such workouts also increase your muscle mass, a factor that helps increase energy expenditure and therefore, more weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11283427\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2980962\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/322447302_Six_weeks_of_moderate_functional_resistance_training_increases_basal_metabolic_rate_in_apparently_healthy_adult_women\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_doing_too_much_cardio\"><\/span><b>You\u2019re doing too much cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, cardio is important, and yes, too much cardio can be bad. Working out for too long on cardio workouts sends your body into a catabolic state. During this state, the body tends to use complex compounds and body tissue, such as muscle, as fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously stated, muscle is essential for calorie burning and weight loss. Catabolism also triggers hormones such as cortisol and glucagon (<\/span><a href=\"https:\/\/www.verywellfit.com\/what-do-anabolic-and-catabolic-mean-in-weight-training-3498391\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), which increase glucose and fatty acid levels in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other factors that are related to exercising but not losing weight include lack of sufficient sleep, stress, weight plateau, and hormonal issues in women.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/\"><i>1,200 Calorie Deficit: Is It a Safe Way To Lose Weight?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_Despite_a_Calorie_Deficit_and_Running\"><\/span><b>Why Am I Not Losing Weight Despite a Calorie Deficit and Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are two main possibilities for this:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1. You have plateaued &#8211; Your body may not be used to either your calorie deficit, your running routine, or both. It has made this the new normal and so you won\u2019t burn as many calories as before.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to go back to the drawing board and re-evaluate. Should you increase your miles? Eat more protein? Eat fewer calories overall?<\/span><\/p>\n<p><strong>Get ready to circle your way to success! <a href=\"https:\/\/store.betterme.world\/products\/toning-pilates-ring-subtle-mint?variant=47249746919764\">BetterMe\u2019s Toning Pilates Ring<\/a> brings the gym to your living room with a pop of padded perfection. Tone, tighten, and take your workout to the next level \u2014 one ring to rule them all!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">2. You\u2019re gaining muscle &#8211; Running may not be a form of strength training, but it still leads to muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Muscle weighs just as much as fat, but it occupies less space in the body. Your bathroom scale cannot differentiate between weight due to increased muscle mass or weight due to fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than using basic scales to determine your progress, try getting a body composition scan instead. This is a much more accurate way of determining weight loss and muscle growth progress.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_Eating_1200_Calories_a_Day\"><\/span><b>Why Am I Not Losing Weight Eating 1,200 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is probably because eating 1,200 calories a day is not enough. While the 1,200-calorie diet is quite popular among new dieters, it is actually too little food for an adult man or woman.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only will eating too little not lead to weight loss, it will also cause side effects such as dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK278991\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Medical_Reasons_For_Not_Losing_Weight\"><\/span><b>What Are Some Medical Reasons For Not Losing Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Medical conditions that may hinder weight loss include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">PCOS<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hypothyroidism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormonal changes in women during puberty, pregnancy, or menopause<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Syndrome X<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cushing\u2019s syndrome<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been doing everything right but you\u2019re still not losing weight, please visit your doctor to make sure none of the above issues are hindering your progress.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-16.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><strong>What if you think you're in a calorie deficit but you\u2019re not losing weight?<\/strong><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you believe you\u2019re in a caloric deficit but are not seeing results, it may be time to observe what you\u2019re eating a little more carefully. The best way of doing this is to create a food journal or get a reputable app to help you log your daily calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After all, as most of us don\u2019t generally know how many calories everything contains, you may find out that you\u2019ve been eating more than you think. If this is not the case, the answer may be one of the above-mentioned reasons.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_my_calorie_deficit_be\"><\/span><strong>What should my calorie deficit be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To find out what your calorie deficit should be, you must first determine how many calories you consume per day. This can easily be done by downloading a highly-rated calorie app from App Store or Play Store.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have done this, eat as you normally would and log everything on the app. This will give you a good estimate of your daily intake. After this, you should realize that for healthy and sustainable weight loss, you should be in a calorie deficit of 500 to 1,000 calories a day (a 3,500 to 7,000-calorie energy deficit a week).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will help you lose 1 to 2 pounds a week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). A calorie deficit is also determined by age and the amount of physical activity you do in a day. The less active you are, the less you eat. Input all these details into your calorie counter and you will find out what your deficit should be.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_good_calorie_deficit_for_weight_loss\"><\/span><strong>What is a good calorie deficit for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A good energy deficit for weight loss is cutting anything between 500 and 1,000 calories a day. While you may be tempted to cut more, it is not worth it as this can lead to nutrient deficiencies, heart problems, and digestive issues(<\/span><a href=\"https:\/\/www.livestrong.com\/article\/290452-side-effects-of-not-eating-enough-calories\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">) and may even cause eating disorders (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/503094-risks-of-not-enough-calories\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_of_a_calorie_deficit_is_too_much\"><\/span><strong>How much of a calorie deficit is too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cutting anything more than 1,000 calories a day is considered to be too much. However, the lowest amounts of calories that should be consumed in a day are (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/320586-what-is-the-least-amount-of-calories-i-can-eat-in-a-day\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Women &#8211; 1,000 to 1,200 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Men &#8211; 1,200 to 1,600 calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As calorie intake is dependent on many factors, it is always a good idea to consult your doctor before you cut any calories, work out, or start any kind of weight loss program.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_create_a_calorie_deficit\"><\/span><strong>How can I create a calorie deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Creating a calorie deficit for weight loss is fairly easy. Here\u2019s what you would need to do:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Consume_less_food\"><\/span><b>Consume less food<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As stated above, logging your food will give you a good idea of how much food you consume each day. With this number, cut anything from 500 to 1,000 calories, and you will effectively be in a deficit. Replace your normal foods with healthier and low-dense calorie options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Portion control is also essential. Reduce the number of times you eat out or order out, use smaller plates at home, and stop eating meals in front of your TV or computer (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/healthy_eating\/portion_size.html\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Work_out_more\"><\/span><b>Work out more<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Physical activity is also essential for a calorie deficit, but eating less will only take you so far. Working out will help burn even more calories, boost metabolism, and build muscle through burning calories while at rest.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Combine_fewer_calories_and_exercising\"><\/span><b>Combine fewer calories and exercising<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><b><\/b><span style=\"font-weight: 400;\">While cutting calories is more effective for promoting weight loss than working out, exercise will help you keep the weight off (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/weight-loss\/faq-20058292\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). If you don\u2019t work out, you may regain all the excess weight you lost after you\u2019ve finished dieting.<\/span><\/p>\n\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\" 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><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight is something that most people struggle with, so the last thing anyone needs to do is beat themselves if they don\u2019t see results. Being in a calorie deficit but not losing weight makes it even worse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, rather than taking drastic measures such as eating less or giving up altogether, you should take a minute and examine the factors that may be causing this. As we have shown, the reasons are many and varied.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should take a step back and go back to the drawing board. Watch your water intake, try reducing stress levels, fix your sleep pattern, fine-tune your exercise habits (how much cardio and <a href=\"https:\/\/betterme.world\/articles\/calories-burned-weight-lifting\/\">weight lifting<\/a> you do), and above all, manage your eating habits and food choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women in particular should pay close attention to what is going on with their bodies. Are you on your period? Going through menopause? Or could it be something more complicated such as PCOS?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reasons behind being in a calorie deficit and not losing weight are numerous. If you cannot narrow it down to a specific reason, you should consult your doctor as they may be able to help you out. It\u2019s also important to remember to talk to your doctor before you cut your calories or start exercising, particularly if you have a chronic illness.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being in a caloric deficit is a tried and true way of losing weight. Many experts and doctors will tell you that the first step to shedding a couple of extra pounds is to cut down on how much you eat and aim to burn more calories than you consume. However, what happens if you [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":72909,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[109,87],"class_list":["post-8268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you confused as to why you are in a \u2605 CALORIE DEFICIT BUT NOT LOSING WEIGHT \u27a4? Check out this article for reasons why this is happening and find out how to reverse it.\" \/>\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\/calorie-deficit-but-not-losing-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It?\" \/>\n<meta property=\"og:description\" content=\"Are you confused as to why you are in a \u2605 CALORIE DEFICIT BUT NOT LOSING WEIGHT \u27a4? Check out this article for reasons why this is happening and find out how to reverse it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\" \/>\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=\"2025-08-28T17:38:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calorie-Deficit-But-Not-Losing-Weight-Whats-The-Culprit-Behind-It.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=\"\u0421. Kamau, 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=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b\"},\"headline\":\"Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It?\",\"dateModified\":\"2025-08-28T17:38:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\"},\"wordCount\":2873,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calorie-Deficit-But-Not-Losing-Weight-Whats-The-Culprit-Behind-It.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Being in a caloric deficit is a tried and true way of losing weight. Many experts and doctors will tell you that the first step to shedding a couple of extra pounds is to cut down on how much you eat and aim to burn more calories than you consume. However, what happens if you are in a calorie deficit but you\u2019re not losing weight? What could be the cause of this confusing and frustrating conundrum?<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Calorie Deficit to Lose Weight: Is It Important?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, it is.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie deficit is when you eat fewer calories than your body burns in a day to perform all its necessary functions. A safe deficit to help you start off your weight loss journey is consuming 500 fewer calories a day (<\/span><a href=\\\"https:\/\/health.clevelandclinic.org\/calorie-deficit\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The recommended calorie intake per person differs due to factors such as age, sex, environmental temperature, energy expenditure, pregnancy, hormonal status, and dieting behaviors (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218769\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To determine what your new calor ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\",\"url\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\",\"name\":\"Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calorie-Deficit-But-Not-Losing-Weight-Whats-The-Culprit-Behind-It.png\",\"dateModified\":\"2025-08-28T17:38:36+00:00\",\"description\":\"Are you confused as to why you are in a \u2605 CALORIE DEFICIT BUT NOT LOSING WEIGHT \u27a4? 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Kamau, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b"},"headline":"Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It?","dateModified":"2025-08-28T17:38:36+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/"},"wordCount":2873,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calorie-Deficit-But-Not-Losing-Weight-Whats-The-Culprit-Behind-It.png","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Being in a caloric deficit is a tried and true way of losing weight. Many experts and doctors will tell you that the first step to shedding a couple of extra pounds is to cut down on how much you eat and aim to burn more calories than you consume. However, what happens if you are in a calorie deficit but you\u2019re not losing weight? What could be the cause of this confusing and frustrating conundrum?<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_but_not_losing_weight\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Calorie Deficit to Lose Weight: Is It Important?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, it is.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A calorie deficit is when you eat fewer calories than your body burns in a day to perform all its necessary functions. A safe deficit to help you start off your weight loss journey is consuming 500 fewer calories a day (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The recommended calorie intake per person differs due to factors such as age, sex, environmental temperature, energy expenditure, pregnancy, hormonal status, and dieting behaviors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218769\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To determine what your new calor ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/","url":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/","name":"Calorie Deficit But Not Losing Weight: What\u2019s The Culprit Behind It? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calorie-Deficit-But-Not-Losing-Weight-Whats-The-Culprit-Behind-It.png","dateModified":"2025-08-28T17:38:36+00:00","description":"Are you confused as to why you are in a \u2605 CALORIE DEFICIT BUT NOT LOSING WEIGHT \u27a4? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. 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