In a calorie deficit but not losing weight

Are you in a calorie deficit but still not losing weight? What if the problem isn’t just about the calories? 

In this blog, I explain 5 reasons why you may be struggling to see the results you are looking for, with advice on how to improve.

Your body and your mind hates losing weight, and when you do, automatic systems kick in that can frustrate your weight loss and make it seem like you are going backwards, even when you are working hard at maintaining a calorie deficit. 

Like most of you, I have struggled with the idea of quick weight loss, and I have found through experience and research that despite all the stories and marketing of rapid weight loss and quick success, this is just not how our bodies and minds work. 

And, this is completely normal for many reasons, so let’s look at the reasons, why you may not be seeing the success you are looking for.

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You can also watch this video on my YouTube channel.

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1. Unrealistic Expectations

First, let’s talk about expectations. You have decided that you want to lose weight and improve your health, and that’s great.  But just because you have made that decision and started to eat less doesn’t mean you will see immediate results; you can’t just turn weight loss on straight away. 

Even when you do start losing weight, this won’t happen in a straight line; there will be ups and downs, and this is normal for many reasons, such as factors like water retention or hormonal fluctuations. 

One of the main things I try to get over to people is that long-term weight loss is only possible if we work on both our body and our mind. Expecting rapid results can lead to frustration, anxiety and negative self-talk, and even giving up entirely.

How to manage expectations:

• Prepare your mind that long-term success takes time and ongoing effort (and you can learn to enjoy the process).

• Shift your focus from short-term results to long-term improvements in your overall well-being. 

• Celebrate small wins—every step forward counts!

• Remember that consistency beats perfection every time.

2. Inaccurate Calorie Tracking and Self-Sabotage

One of the most common reasons people don’t lose weight in a calorie deficit is inaccurate calorie tracking. It’s easy to underestimate portion sizes or forget to log snacks, drinks, or even cooking oils. These small oversights can add up quickly and completely erase your deficit.

But it’s not just about the numbers—it’s also about mindset. Sometimes, self-sabotage creeps in. 

Maybe you feel like you “deserve” a treat after working out or think one extra bite won’t hurt, and without even knowing it, you are no longer in a calorie deficit at all!

This is so common; your body and your mind hates losing weight, and when you do, automatic systems kick in that can sabotage your progress and in order to overcome this, you need to have a mindful approach and have tools available to keep you on track.

Managing calories and your mind:

• Learn the basics about food types and the amount of calories in them. Calorie counting gives mixed results, but it may be useful if you have never done it before so you can make informed choices.

• Watch out for UPFs, which are calorie-dense and easy to consume and can quickly spoil a day of good discipline.

• Keep a food diary and be honest with yourself when tracking—log everything, even those sneaky bites. 

• Don’t just track what you eat; log when you feel like you want to eat and log your feelings at the same time. Your mind and your body are connected. By reflecting on your feelings, you will better understand what is driving you to eat.

• Use mindfulness tools like meditations to reprogram your mind for better eating habits.

Have you ever experienced the frustration of being in a calorie deficit without seeing results? Also, I prepared a downloadable PDF on how to manage the issues discussed in this blog that stop you from losing weight. Download here.

3. Stress, Sleep and Water Retention

Stress and lack of sleep are silent saboteurs when it comes to weight loss. High-stress levels increase cortisol—a hormone that promotes fat storage, especially around the abdomen. Poor sleep also disrupts hunger hormones like ghrelin and leptin, making it harder to stick to your calorie deficit.

Water retention can be one of the most common factors that can affect why the scale doesn’t move. Our bodies are 55-60% water, and this percentage can fluctuate dramatically depending on multiple factors like high sodium intake, stress and hormonal changes (especially for women). Even starting a new workout routine can cause your body to hold onto water.

What to do:

• Prioritise sleep by aiming for 7–9 hours per night.

• Manage stress through mindfulness practices or physical activity that you enjoy.

• Reduce sodium intake by limiting processed foods.

• Stay hydrated—ironically, being dehydrated can actually cause your body to hold onto fat cells as a survival mechanism.

• Don’t panic! Water retention is temporary and doesn’t mean you’re not losing fat.

4. Metabolic Adaptation

Your body is incredibly smart—it adapts to keep you alive. When you’re in a prolonged calorie deficit, your metabolism can slow down as your body tries to conserve energy. This is called metabolic adaptation, and it can make weight loss much harder over time. While this might sound discouraging, it’s important to remember that this is a natural response; your body needs time to adjust to the new normal of eating less food. It needs to know that it is okay and it is not in a survival situation. 

How to deal with this:

• This one is all about education and patience. Knowing that this is your body's normal response will help reduce frustrations. Your body just wants to keep you alive! Work with it, and over time, your body will accept the new normal.

• Exercise and build muscle. This is a great tool to help your body learn to use different types of fuel in your body - known as metabolic flexibility.

5. Exercise Compensation or Building Muscle

A lot of people, when they decide to lose weight, will start a diet or calorie restriction and exercise all at once. Exercise is great for overall health and is so important in long-term health and wellness. However, when it comes to weight loss, it is actually much less important than diet. So naturally, when people put their bodies through the combined shock of starting to exercise and calorie restriction at the same time, the body’s survival mechanism kicks in big time! This means you will feel extra hungry!

Combine this with the common belief that exercise is all about burning calories, and overestimating how many calories you burn during workouts can quickly lead to people overeating without realising it as a compensation or “reward” for working effectively cancelling out the calorie deficit.

Additionally, if you’ve recently started strength training or increased your intensity, you might be building muscle while losing fat. Since muscle is denser than fat, the scale might not reflect your progress; in these cases, you may not be losing weight, but swapping fat for muscle is a huge achievement that you should not feel discouraged by.

Keep in mind:

• If you have not been exercising regularly before starting a diet, then start slowly and build up so you get used to the feeling.

• Be mindful that diet far outweighs exercise in achieving and maintaining weight loss.

• Focus on non-scale victories like how your clothes fit or improvements in strength.

• Use a smart scale that can show you the increase in muscle mass and decrease in fat percentage.

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If you’re ready to go deeper and get tools for your mind to help you overcome these challenges, check out the My BMB program. It’s designed to help you build a healthier relationship with food and your body for long-term success. 

The program is focused on giving you the unbiased information you need to make choices for you that nourish your body. 

In addition, our meditations help you take that information and program your mind to create a supporting and encouraging inner voice that supports you in creating long-term change. Remember, your body, your mind is your business.