⛔Calorie Deficit Stopped Working?

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Why a calorie deficit stops working!

At the start of your fat loss journey, you typically see good results, but then it slows down or stops completely. This can happen even when you are 100% consistent with your calorie tracking. And it’s because of metabolic adaptations [1].

Your metabolism is dynamic. The number of calories you consume directly impacts how many calories you burn. So when you are in a deficit, your body starts wanting to burn fewer calories by making you move less spontaneously [2]. Also, as you lose more body fat, you become lighter, which means you burn calories in everyday movement.

So because of metabolic adaptations, your daily calorie burn goes down over time. In one study, some people’s daily calorie burn dropped by 15% after being in a calorie deficit for 8 weeks [3].

Therefore, it is possible that the calorie deficit you have today may not be a significant calorie deficit 3 months from now.

This means you may have to increase your activity or further decrease calories in the future to stay in a calorie deficit.

📚Scientific References (PMID):
1. 24571926
2. 29637734
3. 18842775