Diet & Nutrition 5 MIN READ 24 VIEWS April 25, 2021

Calories Deficit Routine Isn’t Helping you? Here Is Why?

Written By healthkart

Calorie deficit diet

Are you under this impression that eating less or making your body calorie deficit can help you burn those extra fat? Well! If you think so, then it is time to reconsider this theory of yours once again. Starving can never help you lose weight, instead it will bring with it a variety of illness and other related health problems.

You can find dozens of different weight loss diets and workout plans that promise fitness enthusiasts to help them reach their body goals. However, every plan works differently on each body type. Infact, you cannot figure out whether a particular plan is going to work for you or not until you consult a doctor/ nutritionist or try it out yourself. Besides that, not all the diet or workout plans that you find on the internet or get to know from a friend of yours are safe or effective. You can find a lot of fad diets that can only harm your body and provide a short term result (if at all it gives any outcome). That is the only reason one needs to stick to only evidence-based diet and nutrition methods of weight loss. A calorie deficit diet is definitely a tried and tested method of losing weight. 

As per experts if someone wants to lose weight, then he/she needs to cut down on how much they eat and aim to burn extra calories than what they are eating. However, it can sometimes happen that you are on a calorie deficit diet but still not losing weight. We know it can be really frustrating and confusing.  Do you want to know the answer behind this conundrum? This article will help you get all your answers.

What is a calorie deficit diet?

When you eat fewer calories than what you burn, then it is known as calorie deficit. This type of diet will restrict the amount of foods that you consume in  a day and as to restrict your calorie count. You need to do regular exercise and that will help you burn more calories than what you usually do. Most people think is it necessary to be on a calorie deficit diet for weight management? Well! Yes it is. To shed extra kilos from your body, you need to create an energy deficit/ calorie deficit. You have been eating more calories for months and years that led to weight gain and to reverse this process, your body needs to make use of the stored fat as energy to reduce your weight. 

You need to reduce your calorie intake slightly and take small steps towards your weight loss journey. 

Cutting down extreme calories can lead to  rapid weight loss but with that it can bring a lot of health issues:

  • Nutrient deficiency in the body
  • Dehydration
  • Stone in the gallbladder
  • Nausea
  • Constipation
  • Loss of hair
  • Fatigue
  • Loss of muscles
  • Headache

To avoid these issues you must follow a calorie deficit diet plan that might be slower but will give you safer, gradual and sustainable results. Most nutritionists will suggest you have 500 to 1,000 calories a day in order to shed those extra pounds from your body.  This allows the body to slowly start losing the unwanted weight. However, sometimes even after tracking your calorie count using a calorie deficit calculator, you might not see any visible changes in your body weight. What could be the underlying problem? Here are a few reasons that can stop you from losing weight:

  • Increases stress levels

Abnormally high levels of stress hormones can cause cushing syndrome, which, in turn, can trigger rapid weight gain, even when you are following a healthy diet plan. The cortisol hormones play a huge role in regulating the usage of  carbohydrates, fats, and proteins in the body. Due to increased stress levels your body might turn the food that you eat into stored fat, instead of using it as energy. In such cases, you can consult a doctor and get the right treatments.

  • Your weight has plateaued

Once you start having calorie deficit foods your body will start losing weight rapidly, but after sometimes the process of weight loss slows down or becomes stagnant. This situation is called a weight loss plateau. It is the water weight that is initially lost due to a calorie deficit diet plan and not the fat that is lost. To cope up with this problem you can cut down more calories and do more exercise than what you were already doing. However, cutting down excessive calories won’t be a good option without seeking a doctor’s advice.

  • Slow metabolism rate

The pace of weight loss for every individual depends on their metabolism rate. People with slow metabolism can find it really harder to lose weight than those with fast metabolism rates. Sometimes while trying a calorie deficit to lose weight can slow down  your metabolism rate further and that might either lead to weight gain, slow weight loss or even weight loss plateau. Here are a few ways that you can try to get rid of this problem:

  1. Drink more water as it helps to burn calories
  2. Eat a high protein diet as it helps to build muscles and reduce body weight
  3. Do more high intensity cardio exercises
  4. Try eating small meals every 3 to 4 hours
  • You are not getting enough sleep

Sometimes even after following the best diet to lose weight you won’t get the desired results and that might be because you are not getting enough sleep. Ask yourself, when was the last time you had a sound sleep of 8 hours? An average adult needs to sleep at least 7 hours a day in order to stay healthy and manage weight properly.

  • Water weight

Salty food items, high carb consumption, lack of proper exercise and even some medications can lead to water weight gain even on a caloric deficit diet. Try to follow proper guidelines from a doctor in such cases.

  • Bone density and muscle growth

For a beginner,  eating diet foods to lose weight on a calorie deficit  and doing hard-core exercise can cause fat loss and growth of muscles. Fat and muscles both almost weigh the same and you might feel you haven’t lost any weight. A healthy calorie deficit diet plan and exercise routine can also help to increase your bone density and make you believe that you are not losing weight. However, in both cases you are actually losing unhealthy fat from your body.


Conclusion: We hope now you know why you weren’t able to lose those extra pounds from your body even after following a calorie deficit diet plan. Always seek the help of a doctor/ nutritionist before following any kind of diet plan. Stay healthy, eat healthy!

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