Have you ever thought to yourself, "I’m in a calorie deficit, but I’m not losing weight"? If so, you’re not alone.
Many people believe they’re doing everything right but still fail to see results. This can feel frustrating, even demotivating. But here’s the reality: most of the time, you’re not actually in a calorie deficit — even if it feels like you are.
In this blog, we’ll dive deep into why this happens, highlight the common mistakes that sabotage your weight loss efforts, and give you science-backed, actionable tips to get back on track.
If you stick with me until the end, you’ll not only understand why you’re struggling but also leave with practical strategies to overcome these obstacles once and for all.
Let’s get the basics straight. A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This deficit forces your body to tap into stored energy (fat) for fuel, leading to weight loss over time.
For example, if your maintenance calories are 2,000 per day and you consume 1,500 calories, you create a daily deficit of 500 calories. Over a week, this adds up to 3,500 calories, which is roughly equivalent to one pound of fat. Simple, right?
But here’s the catch: it’s very easy to underestimate how much you’re eating and overestimate how much you’re burning.
Even though you think you’re eating in a deficit, small errors can add up, preventing you from losing weight. Here are some common culprits:
Solution: Start tracking everything you eat and drink — yes, everything. Apps like the GetFIT App make this process simple with a database of over 3.7 million foods, including condiments and beverages. It even breaks down the macros (protein, carbs, and fats) to help you stay on target.
Even if you’re logging your meals, you might not be measuring them correctly. For instance, that "1 cup" of rice you thought you served yourself might actually be 1.5 cups, adding an extra 100-150 calories to your meal.
Solution: Use a food scale to weigh your portions. It might feel tedious at first, but it’s the most accurate way to track calories.
You’ve been disciplined all week, eating in a 500-calorie deficit Monday through Friday. But then comes Friday night: you go out with friends, have a couple of cocktails, and hit a fast-food spot on your way home.
Here’s how this might look:
By Sunday, you’ve erased your entire weekly deficit. You’re not in a calorie deficit anymore — you’re in maintenance or even surplus.
Solution: Plan ahead for weekends. Stick to low-calorie drink options (like vodka soda instead of sugary cocktails), and try recipes from the GetFIT App for healthier versions of your favorite indulgent meals.
If you’re relying on fitness trackers, keep in mind that these devices often overestimate how many calories you burn. For example, a 45-minute workout might burn 300 calories, but your tracker might show 500. If you eat back those "extra" calories, you might accidentally eliminate your deficit.
Solution: Focus on consistent exercise and avoid "eating back" calories burned unless you’re certain of the accuracy. The workout plans in the GetFIT App are designed to complement your calorie goals without relying on inaccurate estimates.
While calorie tracking and portion control are crucial, there are other factors that can influence your progress:
If you’ve recently increased your carb or salt intake, your body may retain more water, masking fat loss on the scale.
Solution: Don’t stress over daily weight fluctuations. Focus on weekly trends instead.
For women, hormonal fluctuations during the menstrual cycle can lead to temporary weight gain from water retention. Similarly, stress hormones like cortisol can also impact weight.
Solution: Manage stress with regular exercise, yoga, or guided meditation (all available in the GetFIT App).
Sleep deprivation can disrupt hunger hormones, making you more likely to overeat.
Solution: Aim for 7-9 hours of quality sleep per night. Need help? The GetFIT App offers personalized tips to improve your sleep hygiene.
Struggling to manage your calorie deficit? The GetFIT App Premium Membership makes it easy with:
If you’ve been struggling to lose weight despite being "in a deficit," it’s time to take control. Sign up for the GetFIT App Premium Membership today and start your 5-day free trial.
You’ll get access to everything you need to succeed — without the guesswork. And remember, you can cancel anytime during the trial, completely free of charge.
Don’t let another week go by without progress. Try the GetFIT App now and take the first step toward reaching your fitness goals!
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Discover if the GetFIT App is your perfect fit with a FREE 5-day trial! Unlock all premium features, including personalized plans, an AI coach, recipes, workout programs, e-books, and so much more. Start your journey risk-free today!
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