“I’m in a Calorie Deficit… So Why Aren’t I Losing Weight?”

You’re tracking. You’re eating better. You’re exercising. And still… nothing. The scale won’t move, your clothes feel the same, and you’re left wondering:

“What more can I do?”

If that’s where you are right now, this blog is for you. Because the most common thing I hear from new clients is:

👉 “I know I’m in a calorie deficit… but I’m not losing weight.”And 90% of the time?

That statement is dead wrong.

Not because they’re lying. But because no one’s ever taught them what a deficit actually looks like—or how to spot the hidden ways they’re cancelling it out.

Let’s break it down.

⚖️ What Is a Calorie Deficit?

To lose body fat, you need to consistently consume fewer calories than your body burns. That’s it. Simple in theory—messy in real life.

And here’s where most people go wrong:

They assume they’re in a deficit because:

• They’re eating less than usual

• They’ve made healthier choices

• They’re training more

• They’re tracking (some of the time)

  
  

But fat loss doesn’t care about your effort. It responds to consistency and accuracy.

🧠 The Top 5 Reasons You Think You’re in a Deficit (But Aren’t)

1️⃣ You’re “On It” Monday–Thursday, Then Wing It on Weekends

This one is huge. You might be in a 500-calorie deficit 5 days a week…But two high-calorie weekend days can cancel that out completely—and even put you in a surplus.

2️⃣ You’re Eyeballing Portions

Unless you’ve been tracking accurately for a long time, your estimates are probably off. Even “healthy” foods like oats, nut butter, and oil add up quickly when portions aren’t measured.

3️⃣ You’re Not Logging the Little Extras

A bite of the kids’ dinner.A few crisps here and there.A splash of milk, some cooking oil, or an untracked latte. These all count—and they can add hundreds of calories a day without you realising.

4️⃣ You’re Overcompensating After Workouts

You train, burn 300 calories, then eat 500 because you’re “being good.”Exercise doesn’t earn calories—it supports the deficit. But it won’t work if you eat it all back (and more).

5️⃣ You’re Guessing, Not Measuring

Tracking some days, skipping others. Weighing yourself weekly instead of using averages. You’re not actually tracking your progress—you’re tracking your best guesses.

🔍 How to Know If You’re Actually in a Deficit

Instead of guessing, use these three checkpoints:

✅ 1. Are you tracking your intake accurately?

This means logging everything—including weekends, snacks, and drinks.

✅ 2. Are you measuring your weight consistently?

Weighing once a week isn’t enough. Try 3–7 times per week and track your weekly average.

✅ 3. Are your results matching your expectations?

If your intake is accurate but your weight/measurements haven’t changed in 3–4 weeks, you’re not in a deficit—even if it feels like you are.

✨ The Goal Isn’t to Track Forever

Tracking calories isn’t something you have to do for life. But it is a skill that helps you build awareness—so you can make better decisions without constantly guessing.

Think of it like using Google Maps. Eventually, you learn the route. But when you're lost? You turn the sat nav back on.

🎯 Want to Know Exactly What’s Holding You Back?

If you’re stuck in the cycle of working hard, seeing no progress, and feeling totally confused…

📅 Book a free consultation here → Book Now

We’ll review what you’re doing, where the gaps are, and how to fix them with a plan that fits your life—not just a macro calculator.

No shame. No guessing. Just clarity.