Many people assume that weight loss is a straightforward equation: Burn more calories than you consume and the fat will melt away. But what happens when you’re in a supposed calorie deficit and still not losing weight? It’s a frustrating and confusing experience that often leads to self-blame or doubling down on even stricter diets.
However, the reality is far more complex, and understanding how the body responds to food, exercise and stress can reveal why the scale refuses to budge — and how extreme dieting can actually sabotage your metabolism.
Are you calculating your calorie deficit the right way
Calculating a calorie-deficit is not always as precise as we think. Food labels can be off by 10-20 per cent and your metabolism — the rate at which your body burns calories — can vary due to genetics, age, hormones and lifestyle. Many people also underestimate how much they eat and overestimate how many calories they burn through exercise. Apps and trackers provide estimates but they are not foolproof. You may think you’re eating 1,500 calories a day and burning 2,000, but in reality, the numbers could be much closer or even reversed.
Why extreme diets slow down metabolism
When you drastically cut calories or go on an extreme diet, your body senses a potential threat of starvation. In response, it slows down your metabolism to conserve energy. This means you burn fewer calories at rest, and over time, even routine activities require less energy. This phenomenon can explain why people often experience an initial drop in weight on a new diet, only to plateau or even regain weight despite sticking to the same plan.
Extreme calorie restriction also impacts hunger hormones. Leptin, the hormone responsible for signaling fullness, tends to decrease, while ghrelin, the hunger hormone, increases. This hormonal imbalance makes you feel hungrier and less satisfied after meals, increasing the risk of binge-eating or abandoning your diet altogether. Cortisol, the stress hormone, may also spike, particularly if your body is under constant strain from insufficient nutrition and intense workouts. Elevated cortisol is linked with fat retention, especially around the midsection.
Quality of diet
A calorie-deficit built on processed, low-nutrient foods might meet your number goals but fail to nourish your body. In contrast, a nutrient-dense diet with adequate protein, fibre, healthy fats and complex carbohydrates not only keeps you full but also supports muscle mass, hormonal balance and a healthier metabolism. Without enough protein and resistance training, for example, your body may lose muscle instead of fat, which further reduces your metabolic rate and makes future weight loss even harder.
Sleep and stress play crucial roles. Chronic sleep deprivation and high stress levels can disrupt hormonal balance, impair recovery and lead to poor food choices and increased cravings. If you’re constantly tired or anxious, your body may cling to fat as a protective mechanism, regardless of your calorie deficit.
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Finally, the concept of “calories in vs. calories out” doesn’t consider the long-term consequences of restrictive dieting. Yo-yo dieting, or repeated cycles of losing and regaining weight, is known to damage metabolic health. It makes your body more efficient at storing fat and less responsive to future attempts at weight loss. The result is a slower metabolism, less muscle mass, and a higher body fat percentage over time.
If you’re struggling to lose weight despite being in a calorie deficit, prioritise whole foods, regular meals, strength training, and adequate rest. Most importantly, shift your mindset from punishment to nourishment.
(Dr Chatterjee is internal medicine specialist at Indraprastha Apollo Hospital, New Delhi)