Have you been dieting for what seems like forever without seeing the results you’re hoping for? Maybe you’re even gaining weight and you’re frustrated, tired, and about ready to throw in the towel.
You may be asking yourself: Why am I gaining weight when I barely eat?
Could this be due to the way you have been dieting? Could the calorie restriction actually be backfiring and making you gain weight?
The short answer is: probably not. But we humans are complex creatures and a lot of factors can impact our weight and overall well-being. So let’s dive into how you achieve the weight loss you’re hoping for and what could be hindering your progress.
What the science says
When it comes to weight loss, the science is clear that any approach that puts you in a calorie deficit will make you lose weight.
A calorie deficit means that you consume fewer calories from food and drink than your body uses to keep you alive and active.
This makes sense because it’s a fundamental law of thermodynamics:
- If we add more energy than we expend, we gain weight.
- If we add less energy than we expend, we lose weight.
But this is where the simplicity ends.
How many calories you’ll need to achieve a deficit is highly individual and will change over time as you age, your activity level changes, your metabolism changes, and your body fat percentage changes.
You can calculate your daily calorie needs using this formula, but this should only be seen as a starting point as the calculation can never take into consideration exactly how effective your metabolism is.
To find out why you aren’t losing weight, we need to look at some of the factors that can affect your metabolism
Can eating too few calories decrease your metabolism?
The body is a very intelligent machine in the sense that it knows how to effectively regulate its many processes to support homeostasis (keeping a constant weight).
In the context of dieting and weight loss, this means that if you restrict your food intake too drastically, your body will simply decrease its metabolic rate so it is burning fewer calories.
Of course, if your body begins to burn fewer calories each day, then it is going to be far more difficult for you to lose weight, but the problem is even greater than that.
If you aren’t providing your body with the energy it needs to fuel your daily activities, then it will have to begin sourcing it from somewhere else. You might be thinking the first place it will look is your stored body fat, but it will also begin breaking down your lean muscle mass so it can be converted to glucose and burned for energy.
This result is a snowball effect, where you are holding less muscle, meaning your metabolism begins to dwindle even further.
A study of contestants from the TV show The Biggest Loser was that if you have achieved dramatic weight loss very quickly, you may find that you now have to eat significantly lower calories than your peers to even maintain your weight.
If you decide to cut calories, never do it too quickly. When you first start dieting to lose weight, the best thing to do is to cut around 300-500 calories daily from your regular diet, or your ‘maintenance calories’.
Cutting just a few hundred calories each day will enable you to lose somewhere in the region of 1 – 3 lbs per week, which is just about right to make sure you are predominantly losing fat and not muscle.
If your weight loss stalls for a week or two, then you can simply cut another couple of hundred calories or consider adding a little extra exercise.
Tracking your calorie intake for weight loss
Unfortunately, most people who are trying to lose weight underestimate how many calories they eat daily. When we look at scientific studies, they find that 18 to 54% of people underreport how much they eat, and in some subgroups underreporting is as high as 70%.
This doesn’t mean that people are lying, but more likely that it is very hard to estimate food intake, especially if you didn’t cook the food yourself.
One way of assessing if you’re measuring your food accurately is to use a food scale to measure your food and keep an electronic food diary such as MyFitnessPal or CalorieKing. I recommend using a food scale rather than cups and spoons as it’s more accurate.
Another pitfall when it comes to estimating calorie intake is that some people will be very restrictive during the week and then “let go” and not track or pay attention during the weekends. I’m personally all for a relaxed approach to dieting but if you end up significantly overeating during the weekend, you might essentially end up no longer in a calorie deficit overall.
Other reasons you might not be losing weight while dieting
There are several reasons why people struggle to lose weight. Tackling the underlying issue can be what you need to reach your weight goals.
Some conditions and drugs can make you gain weight
Some conditions including Cushing’s disease, polycystic ovary syndrome, and hypothyroidism can make you gain weight or make it very difficult to lose weight.
If you’re experiencing unexplained weight gain or have struggled with these before it’s worth discussing the issue with your doctor and maybe have your medication adjusted.
Drugs such as steroids and some antidepressants may also cause weight gain. Don’t stop taking your medications but discuss doses or alternatives with your medical team.
You’re dieting, but not for weight loss
Dieting and eating less is in reality very subjective. Dieting for some means only eating whole foods, cutting out specific food groups, or no snacks or sweets, eating a meal less than they’re used to, intermittent fasting, calorie restrictions, and the list goes on.
But the thing is that you can be doing any of those things and still not lose weight if you’re not in a calorie deficit.
Reducing your calories has also been shown to lead to people being less active. Remember, a calorie balance is a balance of how many calories your body needs and how many you consume, so a significant reduction in your activity could tip the scale and halt your weight loss.
It simply takes time
Another common reason why people report not losing weight despite reducing their calories is that they don’t give it enough time. Our bodies will do their utmost to hold on to our fat reserves and you often have to be in a calorie deficit for a while before you will see any meaningful weight loss.
You might see an initial large drop in your weight the first week, but that’s most likely water and waste and you can’t expect to see that type of weight drop week over week.
Lack of sleep
Aside from time, another factor that could be impacting you is your sleep patterns. Sleep deprivation is often tied to higher BMI, although the exact correlation is unclear.
Why undereating could be hurting your health!
If you do decide to continue eating very few calories, you should know that there’s a chance that you’re putting your health at risk.
When your body goes into starvation mode, you are at increased risk of both physical and mental complications, including
- Abnormally low blood pressure and slow heart rate
- Heart rhythm abnormalities
- Hair loss
- Brittle fingernails
- Loss of menstrual periods in women
- Dizziness
- Trouble concentrating
- Anemia
- Swelling in your joints
- Brittle bones
- Depression
Undereating can also often lead to an unhealthy relationship with food, obsessively thinking about food, and potentially eating disorders.
If you find that you’re still not losing weight despite being in what you perceive as a calorie deficit while measuring out everything you eat and drink, you should:
- Check in with your medical team for your annual physical and mention your weight loss journey
- Increase your activity to increase your calorie deficit
- Get enough sleep and reduce your stress levels to the best of your ability
Angelina
Hi I’m 16 I started my weight loss journey about 2years ago I was 188ibs and stop eating for a month I mean I had bulima sometimes I eat so much and I throw it all so I lost55ibs with this wrong method I went to doctor and told me ur hemoglobins are less so tried to eat healthy and also he gave me lots of vitamins too i know I make my metabolism so slow so I had lots of stress about my weight I was dancing about 4hours and weighing my self every morning smthin like COD but after that I was so tierd like I had a real bad depression I started eating healthy but nothing happened I gain weight every single day so I told myself health is much more important than be thin so I started eating healthy up to 1000calories or 1200 with cheating day and I gain 35ibs again now I’m 170ibs and my weight stopped I tried lots of different diets exactly my diet that my trainer planed for me but my weight is something between 170and 167 no loosing please give advices that what should I do ?
Christel Oerum
Given your eating disorder history I think you need professional support, both mentally and physically. We’re not qualified to guide you in this. Maybe start talking with your doctor and discuss a pathway forward that can lead you to a healthy place
Fissy
I ate less than 500 calories daily drinking alot of water and exercising twice a day. I was 67.5kg and within a week I came down to 65kg, the second week I remained 65kg despite diet and intermittent fasting and exercise. What should I do?
Christel Oerum
I would never recommend any adult to only eat 500 calories a day. Some medical professionals will prescribe such a diet but it will be under strict medical guidance.
That being said, weight loss is not linear. A lot of your initial weight loss was most likely water and waste and combined with your body being under very high stress the weight loss will be more moderate from here.
Katrina
Hello, I’m 26 and started my weight loss journey at 275 lbs and am now down to 236. I am no longer losing any weight. I hike 5-8 miles everyday burning 900-1200 calories daily and eat 1 meal a day of 600-800 calories a day. Help why am I not losing weight??
Christel Oerum
Well done on your progress! A few things to consider, such as how long has your weight been stagnated and could there be other things going on (for example are you on your period, eating more fiber = water weight, hormone balance). Generally, I don’t think a 600-800 calorie diet is advisable for any adult, and should only be done if closely monitored by a doctor.
With your current regime, your body is most likely highly stressed and you might also be malnourished (depending on how long you’ve been doing it). I would increase your calories as you would probably still lose fat at calories as high as 2000
MB
Hi,
I am just turning 50 and I have been pretty lean until around 7 months ago, when I started to gain mass. I am 5 foot 4 inches, and had a BMI of between 19-20 (around 8 stone). Now, several months later, I am pushing 9 stone 8. I train every other day (alternating cardio and free weights) and have done for years, I am fairly active in my work life and have been throughout lock down. Yet, my body has changed, my thighs heavier, middle section heavier. I have not changed my diet which is predominantly plant based. I don’t drink coffee, tea or alcohol (never have), and have not been lax during ‘lock-down’ even changing up the routine with more variety. Am I overlooking something?
Christel Oerum
I would schedule an appointment with your doctor and get a full blood panel done just to make sure that there are no underlying medical issues that needs to be addressed. If everything is as it should be I would try and change up your routine, your body might have adjusted to your workouts and activity level
Anonymous
Hi, I weighed 180 starting my weight loss journey just March 13, 2020. I had asked my doctor to start me on phentermine as a means to help me control and curb my appetite. It kind of worked too well! For the whole month of May i worked out 5 days a week (HIIT) (Sport Cycle) and of course I thought I was eating during this time but my coach asked me to keep track of what i ate using the myfitnesspal app and after just four days I was barely consuming 1400 calories TOTAL for those four days. I wasn’t hungry and in my mind i honestly thought that I would lose weight quick because of not eating. I figured if anorexic people workout and don’t eat than it would just be good results for me. Of course my coach snapped me back to reality and as of 6/3/2020 I started clean eating (whole/raw foods) and making sure i was eating every 2-3 hours and consuming no less than 1200 and no more than 1600 calories. My coach said I can fluctuate depending on what i do that day as I have now started doing Sports Cycle and HIIT both classes are 45 minutes each of a workout but only on Tuesdays and Thursdays. I now weigh 171 after less than a month but I am hoping that now that I am eating right and rigorously working out that the “Fat-retention” going away will allow me seeing results quicker. Some background info is I am 5 foot 4 inches mother of two. Weighed 130 when pregnant with first one and weighed 150 when i had him. Lost all that weight easily. Second child i just had june of 2019. Weighed 145-150 when pregnant than 220 when I had him. Been trying to lose the weight since than. My main concern is now that I am eating right and working out so much plus still taking the phentermine will I see results quickly now? I am hoping you can tell me that in two months i can be down to 140 at least.?
Christel Oerum
Weight loss is not linear and how much fat you ahead versus how much muscle you build will also depend on the process. What I’d recommend you focus on is that you’re trending towards your goal. Keep communicating with your coach and if you hit a mental or physical plateau talk it through with your coach and work on a solution together
Alondra
Hi,
I’ve been dieting for three months now and lost about 20 pounds. I exercise every morning and afternoon for 30 minutes, I only eat fruits and drink water in the morning. I don’t be hungry as much so in the afternoon I eat the same. I’ve been doing this for weeks now, and I lost more weight, but I look at myself in the mirror and I still see myself the same. I’ve noticed that my sleeping habits have changed, I’m not sleeping much and I stay up all night until the next morning and only sleep in the afternoons. I know this is not a healthy diet, but can this still affect my weight?
Christel Oerum
Getting enough sleep and general rest is essential for weight management and overall health. What I got caught on was that you don’t visually think there’s any change. 20 lbs. is a lot of weight but you might never mentally be able to see the body that you hope to see. That doesn’t mean that you aren’t moving towards a healthier you, but you might be starting to experience some level of body dysmorphia.
I would focus on eating healthy and varied, getting your rest and don’t rely on the mirror for feedback
Siya mehra
I was 5’2″ 60kg 3 yrs ago. To lose weight I was eating around 900-1000 calories becouse of which I first lose weight. But after this I again gain weight and lose muscle. How can I lose my weight again in right way??
Christel Oerum
You can try focusing on resistance training and start by finding your maintenance calories. Then after a while go to a small calorie deficit but only for a few months. You can’t live in a deficit
Fel
I’ve been trying so hard to lose weight. I’ve been drinking protein shakes for breakfast and lunch (High protein almost no carbs) and have had a normal diner, whatever my parents cook, I even ration what I eat, count calories and everything, and I walk about 4-6 miles a day. For the first two weeks I lost 3.6 pounds, But the last week I’ve been gaining it back. What do I do?
Christel Oerum
Weight loss takes time and is not linear, that means that you might see some days where your weight is higher and some are lower. I’d look at your weight over time. So when you look at your weight over 1-3 months it should be overall going down. If it’s not you’re not in a calorie deficit, meaning you’re still consuming more calories than you need. So continue to track your food and calorie drinks and if you’re after 3-4 weeks don’t see a drop in your body fat go back and look at your logs and decide where you can cut back on your calorie intake
Rindaewin
I was eating around 1,600 calories at 5’4″ and 187 lbs for several weeks and saw no change in weight (gained and lost a pound over those weeks and same with measurements). I’ve eaten really low before at 1,200 and was able to lose some weight– but I also lost my period and was starving all the time. I recently got my RMR tested and my RMR came to be pretty high at 2,076. I’ve been eating at that level on non-workout days and at around 2,250 on workout days (4X a week cycling between weights, cardio, HITT) for about 2 1/2 weeks now. Since I started eating this much (I measure it all out) I gained 2 lbs! I am at a loss… shouldn’t an RMR be accurate? I am so confused! Should I continue to eat at this level and see what happens? Maybe my body is being adjusted?
Christel Oerum
I know others who can’t eat as much as their RMR indicates without gaining weight, so you’re not alone. I find that the most accurate is to track (like you are) and adjust to how your body reacts. Obviously a diet so hardcore that you lose your period is not the way to go but maybe try a nice in-between the 1200 and 1600 for a few weeks and see what happens
Hiraa
Hi. I’m 19yrs old.. I’m not eating a lot of food.. There were some incidents happened in my life on 4 months before.. I always took my regular amount of meal everyday.. But, i have gained about 15kg in this 4 months.. What can i do? 4 months before i was in 65kg and now i’m 80kg and above..
Christel Oerum
A sudden weight gain of 15 Kg is not something to just be dismissed. Please see a doctor and have the appropriate blood tests done.