I’m in a deficit and doing everything right but my weight isn’t changing

Well, you aren’t taking into account our bodies normal biological response to dieting. The brain down-regulates metabolic processes to persevere energy stores.

In short, if you’ve been in a deficit for a while and your weight isn’t budging, you’ve plateaued. Try decreasing calories (unless you’ve already floored those…that’s a different story ) if you’re just beginning. Or take a diet break if you’re going through longer dieting periods.

I don’t mean take a break 1-2 weeks in. That’s barely enough time to find your baseline (maintenance).

There’s upwards of 4000 calories in one pound of fat. For an average sized female in a 2000 calorie deficit per week, that’s going to take around 2 weeks to lose one lb of fat.

So just because it’s been 5 days and the scale hasn’t moved, doesn’t mean you’re not in a deficit. Be patient smile 🙂

So, a diet break consists of driving calories back to maintenance or slightly above it. This increases metabolic rate, leptin levels (effects the thyroid-a major regulator of metabolic rate), and psychologically gives you a break.

When your NEAT increases, so does your energy expenditure, which makes metabolic rate go up.

Not to mention that being in a deficit is both a physical stressor and psychological stressor. Take a break if need be! The rules are general but give your break at least a week.

Leave a Reply

Posted On

April 1, 2019

Share This Article

Get In Touch

Please email me with any questions you might have about the Daily Drip subscription and or personal online coaching. I’d love to help you out and make things as clear as possible before you start your journey.