Do you limit your food intake but still can’t seem to lose weight?
I’ve worked with many clients who say, and can prove that they are in a calorie deficit, meaning they are eating less calories than their body burns each day.
For example, if you are a 40 year old woman, weigh 160lbs, and are 5ft 6in tall:
Your basal metabolic rate (BMR) is approximately 1,400 calories. This means your body requires a minimum of 1,400 calories to support your body's processes and functions at complete rest, in other words, assuming you are stuck in bed all day and not using any additional energy.
So, if you are only eating 1,200 calories per day, you are in a calorie deficit.
But, what if you are still not losing weight, or even gaining weight? What’s going on?
1. Inconsistent or not enough physical activity
In my experience, this is the biggest obstacle for clients who are trying to lose weight. Even though you don’t eat enormous amounts or eat poorly, it doesn't mean you will automatically lose weight. Don’t let this frustrate or confuse you. Your hard work and ‘dieting’ does not go unnoticed. It is a part of the pie to achieve your goals.
But, we do need to add one more step → physical activity. According to the CDC, adults need at least 150 minutes of moderate-intensity aerobic activity per week. The more physical activity that you do, the more calories you will burn, the less fat you will burn and the more muscle you will build, and the higher your BMR will be. Physical activities that encourage weight loss include aerobic exercise, or cardio such as walking, jogging, running, or even dancing. If you don’t have the time or space for typical cardio activities you can get creative and do a home workout…as long as they increase your heart rate and get you moving! Strength building exercises that focus on all parts of the body should also be included into your workout routine.
Action step: Find the cardio activity that you like to do, or can consistently do, and incorporate it into your weekly routine.
2. Poor quality diet
The next piece of the pie that is necessary to achieve your weight loss goals is to focus on what you are eating, rather than how much you are eating. 1,200 calories of coffee and a pastry in the morning, a small frozen microwavable meal at lunch, and a slice of pizza at dinner is different from having 1,200 calories of a small bowl of oatmeal with fruit in the morning, one slice of wheat bread with an avocado and nuts for lunch, and brown rice, chicken, and veggies for dinner.
A diet that supports weight loss should include a variety of food and just the right balance of carbs, fats, and protein specific to your body. If your goal is to lose weight you should be aware, if not tracking the food that you are putting in your body. In general, you should consume a high protein, low carb, and low fat diet. As important are the food groups that you are eating. According to MyPlate, most meals should include a grain, vegetable, fruit, dairy source, and protein. This balanced meal plan will ensure that you are getting the nutrients and vitamins that your body needs each meal.
Even a little bit of ‘bad food’ can be a huge factor, especially for someone who is having trouble losing weight in a calorie deficit. They will substitute the “good calories” and contribute to weight gain. Foods that contribute to weight gain include processed and ultra-processed foods, fast food, sugary foods, and refined grains such as white bread or white rice.
Action step: Start tracking your food, understand your macronutrient needs, and focus on the good calories… and yes, your body needs calories AND carbs!
In this article, we focus on the two most common reasons for why you aren’t losing weight but believe that you are in a calorie deficit.
There are other less common factors that might be contributing to why you’re not losing weight in a calorie deficit such as stress, inconsistent eating, metabolic adaptation, muscle mass gain, hormones, water retention, and sleep deprivation.
In most cases, if you accurately track your calories, meet your exercise and nutrition goals, and stay focused and consistent, you will begin to see your true results.
Resources:
Centers for Disease Control and Prevention. Adult activity: An overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
Learn how to eat healthy with myplate. MyPlate. (n.d.). https://www.myplate.gov/
