Why You Might NOT Be Losing Weight (Despite “Eating Right” and Healthy)-The (Unfortunate) Power of Calorie Deficit “Insufficiency”

“Why am I Not Losing Weight? When I Am Basically Eating Less?!”
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Common question, and there very well could be a clear explanation for this. A reason to the madness of “no fat loss despite being in a deficit”. 

It very well could be due to what I call “calorie deficit insufficiency”. 

What does this mean? Let me explain and give you the ol 101. 

In this blog, I show you one of the biggest reasons people don't see the fat loss results that they want (despite feeling like they are eating in a calorie deficit and eating more “healthy”). 

Of course, assuming you do in fact have the right deficit in place and are actually sticking to things accurately. 

Let class commence now…

Today's Question for the nutrition teacher:

"Hey Aleksa! I have changed my diet around and eating well most of the time, but I'm not losing much weight. What am I doing wrong?!". 

The Answer: 

Common question. Good question to address.

As I alluded to earlier, firstly, we need to make some assumptions here to direct our focus otherwise we can get stuck in a cycle of ifs, buts, and it depends more than we usually would or should.

So let's assume that you have made the right changes to your diet that would actually be considered good and so that when you are eating well, you are eating "correctly" for the goal.

And also let's assume that not losing much actually means weight loss stagnation and not simply being too hard on yourself and having too unrealistic of expectations as far as fat loss.

So we have a situation where you made the right changes, and weight loss is really not moving along.

What gives?!

Calorie Deficit Insufficiency

Well, I can't know for sure without personally working with you and completing a detailed assessment but what is likely happening is what I have named "Calorie Deficit Insufficiency".

Simply put, you have a lack of a calorie deficit in your strategy either 1 or 2 (or both) reasons):

1) You have been eating well but the calories are still not low enough to get the results you expect (but with the first assumption above lets say this is not the case and that by "good changes" it also includes cutting enough cals)

Therefore, that leaves....

2) You are not sticking to the calorie deficit enough of the time

In other words, you may be eating "right" most of the time. But when you are not, it's enough to keep you from losing.

What I coined for clients as "eating yourself right out of a deficit".

Visual Demo

To visually explain this, imagine that Monday to Friday you are in a 400 cal deficit. Now on Saturday and Sunday you are in a 1000 cal surplus because #weekend, right. 

You have essentially ended the week at a....calorie balance of 0 (zlitch, nada) calorie deficit.

A 2000-calorie deficit from the weekdays was nullified by a 2000-calorie "unplanned surpus "gap filler". 

Therefore, alert...calorie deficit "insufficient". 

It's not just about eating right when it comes to actual fat loss...the deficit needs to be enough to maintain a deficit average.

So if you feel you are eating healthier. Great. That does not mean you have unlocked fat loss.

Oh you are eating in a deficit “most of the time”. That is a start, but depending on the actual numbers and whether or not you are balancing the books…

It also does not mean you have unlocked the fat loss chest and reward. 

You ultimately need to be averaging a calorie deficit to some decent level of adequacy over a consistent amount of time to see your weight loss efforts come to fruition (generally speaking, at least and not assuming any specifics around amount of fat you may want to lose).

Recapping It Up!

So there you go!

Now you know one big reason why you might not be seeing the fat loss results you feel you are promised and want to achieve.

It could be a common flaw in your system where you strategy is “insufficient” in deficit juice.

You will be to recalibrate things and redirect your efforts more effectively, which you can go do alone or seek a Dietitian to take over and help you navigate it properly. 

Need to figure out this nutrition thing and remove guesswork?!
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If you’re ready to take the guesswork out of nutrition and want expert support that’s practical, tailored, and grounded in real science - reach out and enquire about my services and we can see if we are a good fit. 

My inbox and my ears are open and happy to explore how we can work together to help you get more out of your efforts and shorten the time it takes you to get there.
 
Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: [email protected] 

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.
Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”. 

Sports Dietitian and Coach Aleksa

Brisbane Dietitian and Nutritionist