What is a calorie deficit

A calorie deficit is a situation in which you consume fewer calories than your body needs to meet its daily energy needs. When you create a calorie deficit, your body burns stored fats to make up for the energy deficit, which can lead to weight loss.

To lose weight, make sure your daily caloric intake is less than your total daily energy expenditure, also known as your total daily energy expenditure (TDEE). Your TDEE is the sum of the calories your body uses at rest (resting metabolic rate) plus the calories you use through physical activities during the day.

Creating a moderate calorie deficit is generally effective and safe for weight loss. A moderate deficiency means you consume about 500-750 calories less than your TDEE daily. This should result in a gradual weight loss of approximately 0.5-1 kilograms per week.

It is important to maintain a healthy and balanced diet, even if you are in a calorie deficit. Make sure you get enough nutrients, including protein, healthy fats, whole grains, vegetables and fruits. It can also be helpful to stay physically active, as exercise helps support weight loss, increase metabolism and maintain muscle mass.

Calorie deficit but not losing weight

If you're in a calorie deficit but not losing weight, there are a few possible reasons:

1. Inaccurate calorie intake: You may be underestimating calorie intake or overlooking certain foods. It is important to accurately and consistently measure and record your food intake to ensure that you are actually in a calorie deficit.

2. Hidden calories: Sometimes foods contain hidden calories, such as sauces, dressings, oils or snacks. It is possible that you are unknowingly consuming more calories than you think. Check the labels of packaged foods and be careful of added calories.

3. Too little physical activity: Weight loss depends not only on creating a calorie deficit through diet, but also on regular exercise. Not being physically active enough can hinder weight loss. Try to increase your daily activity level, such as walking, exercising or strength training.

4. Slow metabolism: Some people naturally have a slower metabolism, which means they burn fewer calories at rest. This can make losing weight more difficult. Although your metabolism is partly genetic, you can increase it somewhat by building muscle mass through strength training and staying active.

5. Muscle mass gain: Regular strength training can help you build muscle mass, which can cause weight gain even as you lose body fat. Your body composition may change, but your weight remains stable. It is important to focus not only on the scale, but also on other indicators such as body measurements, clothing fit and how you feel.

6. Hormonal factors: Hormonal fluctuations, such as sluggish thyroid function or imbalance of sex hormones, can affect weight loss. If you are concerned about hormonal problems, see a doctor for a thorough evaluation.