It goes without saying that a calorie deficit is required for weight loss. However, there’s arguably nothing more frustrating than embarking on a weight loss journey, THINKING you’re in a calorie deficit, yet watching the scale stay stagnant.
When we find ourselves in this scenario (and we’ve probably all been there at some point) it’s not uncommon to question “Have I metabolically adapted already?”, “Do I have a slow metabolism?”, “Are my hormones in balance?”, “Is it fluid retention?”.
While some of these factors could potentially play a role in scale weight plateaus... the good news is that it’s rarely the case, especially in the initial stages of a dieting phase.
The truth is you’re probably just eating more than you think.
As you can see from the infographic above, small unaccounted or miscalculated food choices throughout the day can add up to hundreds of calories. When our goal is to be in a moderate calorie deficit this can easily bring us back up to maintenance, or when our goal is to be at maintenance this can easily put us into an energy surplus.
If you find yourself in this conundrum, we recommend going through your day of eating with a critical eye and identifying if there’s anything that “doesn’t add up” to the targets you’re aiming for. While it may seem pedantic to some people, it’s worth doing so for peace of mind and understanding how much energy you’re ACTUALLY consuming on a daily basis, and whether you need to adjust your plan accordingly.
By not weighing foods in grams and rather going off cups, tablespoons, untracked “dashes, sprays, sprinkles and squeezes”, estimating portion sizes and the like, unfortunately has the potential to cancel out a calorie deficit.
Take note that tracking calories and being this meticulous with your nutritional accuracy is only applicable for some individuals and is by no means necessary for everyone. Head over to our profile and check-out some of our most recent infographics to determine whether counting calories/macros is required for you to achieve your personal goals!