Why You Might Struggle to Lose Fat on a Low-Calorie Diet and How to Overcome It

Introduction

Embarking on a weight loss journey can be both challenging and rewarding. However, it can be frustrating when you're consuming a low-calorie diet and exercising regularly, yet still struggling to shed fat. In this in-depth blog, we'll explore the scientific reasons behind this struggle and offer solutions to help you achieve your desired results.

Why you might be struggling to lose weight

1. Metabolic adaptation

One possible reason for the difficulty in losing fat is metabolic adaptation, also known as adaptive thermogenesis[1]. This phenomenon occurs when the body senses a decrease in available fuel and, in response, lowers the resting metabolic rate (RMR) to conserve energy. This adaptation can make it more challenging to lose fat, even when consuming a calorie-restricted diet.

Solution: To counteract this effect, it's essential to avoid extreme caloric restrictions and instead follow a more moderate calorie deficit. Additionally, incorporating strength training can help increase lean body mass and boost metabolism[2].

2. Hormonal imbalances

Hormonal imbalances, particularly involving insulin, leptin, and ghrelin, can affect fat loss[3]. Insulin resistance can make it challenging for the body to use stored fat as fuel, while imbalances in leptin and ghrelin can affect appetite regulation.

Solution: Consult with a healthcare professional to identify and address potential hormonal imbalances. Improving sleep, managing stress, and consuming a balanced diet rich in whole foods can also help regulate hormone levels.

3. Overestimation of calorie expenditure

Many individuals tend to overestimate the number of calories burned during exercise[4]. This can lead to unintentional overconsumption of calories, offsetting the calorie deficit required for weight loss.

Solution: Use a reliable method to track calorie expenditure, such as a heart rate monitor or fitness tracker. Additionally, focus on portion control and consider tracking calorie intake with a food diary or mobile app.

4. Inaccurate tracking of calorie intake

Research has shown that people tend to underestimate their calorie intake[5]. This can result in consuming more calories than intended, hindering fat loss efforts.

Solution: Practice mindful eating and accurately track calorie intake using measuring tools, food scales, or mobile apps.

5. Individual differences

Genetic factors, age, sex, and body composition can influence an individual's response to diet and exercise interventions[6].

Solution: Consider seeking the guidance of a registered dietitian, nutritionist, or healthcare professional to develop a personalized weight loss plan tailored to your unique needs and circumstances.

6. Plateau effect

Weight loss plateaus are common and can be discouraging. They may result from a combination of factors, such as metabolic adaptation and decreased energy expenditure as the body becomes lighter.

Solution: Reassess your diet and exercise plan, and consider making adjustments to create a new calorie deficit. Take a look at your habits and notice if you’ve made changes since you first started, such as working out less than you initially did, or eating more on weekends, unknowingly compensating for your restrictive diet during the week. Increasing the intensity or frequency of exercise, incorporating high-intensity interval training (HIIT), or trying new activities can also help break through plateaus[7].

HIIT WORKOUTS:

High-intensity interval training (HIIT) is an exercise method characterized by alternating short periods of intense activity with periods of rest or low-intensity exercise. HIIT has gained popularity for its efficiency in burning calories and boosting metabolism, supported by scientific evidence.

One of the primary reasons HIIT is effective for burning calories is the concept of excess post-exercise oxygen consumption (EPOC). EPOC refers to the increased rate of oxygen consumption following intense exercise, which elevates energy expenditure and calorie burn even after the workout. Studies have shown that HIIT can significantly elevate EPOC, leading to higher calorie burn compared to steady-state cardio exercises[8].

Another advantage of HIIT is its ability to boost metabolism. A study found that 15 weeks of HIIT led to a significant increase in fat-free mass and resting energy expenditure in young women. This increase in lean muscle tissue helps elevate the basal metabolic rate (BMR), leading to greater calorie burn at rest[9].

HIIT has also been shown to improve insulin sensitivity, a crucial factor in metabolic health. A study found that just two weeks of HIIT significantly improved insulin action in young, sedentary men. Improved insulin sensitivity aids in glucose uptake by the cells, leading to better glycemic control and overall metabolic function[10].

In summary, HIIT workouts are an excellent way to boost your metabolism and burn lots of calories in a shorter period of time. Examples include moving rapidly on the elliptical for 30 seconds, followed by a slow pace for 3 minutes, for a total of 20 minutes. Another example is circuit training. For example, you perform 5 exercises each covering a different muscle group, with your bodyweight, dumbbells or even resistance bands, for 30 seconds to a minute per exercise, then resting for about 2-3 minutes, and then repeating for a total of 3 rounds. I offer a membership over 70 quality home workouts which include HIIT and strength training. Check it out here.

7. The role of sleep in weight loss

Sleep plays a critical role in overall health and weight loss. Research has shown that inadequate sleep can negatively affect weight loss efforts by increasing hunger, affecting hormone regulation, and impairing glucose metabolism[11]. A study published in the Annals of Internal Medicine found that sleep deprivation can reduce the amount of fat lost during a weight loss program[12].

Solution: Prioritize sleep by maintaining a consistent sleep schedule, creating a relaxing bedtime environment, and minimizing exposure to blue light from electronic devices before bed. If you continue to have trouble with sleep, consider speaking with a healthcare professional for further guidance.

8. The impact of stress on weight loss

Chronic stress can hinder weight loss efforts by increasing the production of cortisol, a hormone that can lead to weight gain, particularly in the abdominal region[13]. Stress can also lead to emotional eating, resulting in higher calorie consumption.

Solution: Develop effective stress management techniques, such as mindfulness meditation, yoga, deep breathing exercises, or engaging in enjoyable hobbies. In some cases, seeking support from a mental health professional may be beneficial.

I offer a library of guided mindfulness based meditations for $1/month to help transform your life by overcoming chronic stress and improving your well-being. Take a look here.

9. The importance of gut health

Emerging research suggests that the gut microbiome may play a role in weight regulation[14]. A balanced gut microbiome can help promote weight loss by improving digestion, reducing inflammation, and influencing appetite regulation.

Solution: Incorporate probiotic-rich foods such as yogurt, kefir, kimchi, and sauerkraut into your diet. Additionally, consume a variety of fiber-rich foods, such as fruits, vegetables, and whole grains, to support a healthy gut microbiome.

10. The effect of medication on weight loss

Certain medications, such as antidepressants, antipsychotics, and corticosteroids, can contribute to weight gain or make it more difficult to lose weight[15].

Solution: If you suspect that your medication may be affecting your weight loss efforts, consult with your healthcare provider. They may be able to adjust your dosage or recommend an alternative medication that will not interfere with your weight loss goals.

11. Unrealistic expectations

Setting unrealistic weight loss goals or expecting rapid results can lead to frustration and disappointment. Weight loss is a gradual process, and it's essential to have patience and maintain a long-term perspective.

Solution: Set realistic, achievable goals and focus on making sustainable lifestyle changes. Celebrate small milestones and non-scale victories, such as improved energy levels or increased fitness, to stay motivated throughout your weight loss journey.

12. The role of hydration in weight loss

Proper hydration is crucial for overall health and can also play a role in weight loss. Drinking water can help control appetite, increase calorie expenditure, and support efficient metabolic processes[16].

Solution: Aim to drink at least eight 8-ounce glasses of water per day, or more depending on your activity level and individual needs. Consuming water-rich foods, such as fruits and vegetables, can also contribute to overall hydration.

Conclusion

By understanding the science behind the challenges of losing fat, you can make informed decisions about your weight loss journey. Addressing these factors and implementing the suggested solutions can help you overcome plateaus and achieve the fat loss results you desire. It's important to remember that consulting with a healthcare professional, registered dietitian or certified trainer is essential before making significant changes to your diet or exercise routine. By staying informed and seeking guidance, you can take control of your weight loss journey and achieve your goals.

It's crucial to remember that weight loss is a journey that requires persistence, patience, and support. By staying informed and seeking guidance, you can take control of your weight loss journey and achieve lasting success. Emphasize the importance of self-compassion and self-care throughout the process, as setbacks and challenges are a natural part of any weight loss journey. By focusing on the long-term goal and maintaining a healthy, balanced lifestyle, you can overcome hurdles and achieve your weight loss goals, just like I did when I lost my 75 lbs. It didn’t happen overnight; it took 7 months, and if I can achieve it (and I gain fat easily), then I know you can as well.

How I can help you

1. Personal Coaching

As a certified coach, I’ve helped hundreds of clients achieve they health and fitness goals, including fat loss. I offer personal coaching online and would be happy to guide you on jour journey. If this is something you feel you need, I encourage you to email me at markhachem@ryzeprojects.com. Just provide me with your name and health & fitness goals and I will guide you from there.

2. At-home fitness

To further support you on your journey, I invite you to sign up for my fitness program, which offers at-home workouts using resistance bands. This program includes muscle building exercises, HIIT workouts for exceptional fat burning and boosting your metabolism, as well as mobility routines to keep you feeling agile and flexible. They also include my guided meditations to help you overcome stress and improve your well-being. Check out the plan here.

3. Fitness Program

For those interested in taking their training to the next level, I also offer a natural muscle building program with weights. By building muscle, you can harness the power of increased fat burning and transform your physique, all while improving your overall health and well-being. Click here to find out more.

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References:

[1] Müller, M. J., Enderle, J., & Bosy-Westphal, A. (2016). Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. Current Obesity Reports, 5(4), 413–423. https://doi.org/10.1007/s13679-016-0237-4

[2] Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8

[3] Müssig, K., & Staiger, H. (2019). Impact of Insulin Resistance on Regulation of Body Weight. Frontiers in Neuroscience, 13, 1084. https://doi.org/10.3389/fnins.2019.01084

[4] Willbond, S. M., Laviolette, M. A., Duval, K., & Doucet, É. (2010). Normal weight men and women overestimate exercise energy expenditure. Journal of Sports Medicine and Physical Fitness, 50(4), 377–384.

[5] Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., Offenbacher, E., Weisel, H., Heshka, S., Matthews, D. E., & Heymsfield, S. B. (1992). Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. The New England Journal of Medicine, 327(27), 1893–1898. https://doi.org/10.1056/NEJM199212313272701

[6] Elks, C. E., den Hoed, M., Zhao, J. H., Sharp, S. J., Wareham, N. J., Loos, R. J., & Ong, K. K. (2012). Variability in the heritability of body mass index: a systematic review and meta-regression. Frontiers in Endocrinology, 3, 29. https://doi.org/10.3389/fendo.2012.00029

[7] Clark, J. E. (2015). Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis. Journal of Diabetes & Metabolic Disorders, 14, 31. https://doi.org/10.1186/s40200-015-0154-1

[8] LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247-1264. DOI: 10.1080/02640410600552064 Link: https://www.tandfonline.com/doi/abs/10.1080/02640410600552064

[9]Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity, 32(4), 684-691. DOI: 10.1038/sj.ijo.0803781 Link: https://www.nature.com/articles/0803781

[10] Babraj, J. A., Vollaard, N. B., Keast, C., Guppy, F. M., Cottrell, G., & Timmons, J. A. (2009). Extremely short duration high-intensity interval training substantially improves insulin action in young healthy males. BMC Endocrine Disorders, 9(1), 3. DOI: 10.1186/1472-6823-9-3 Link: https://bmcendocrdisord.biomedcentral.com/articles/10.1186/1472-6823-9-3

[11] Patel, S. R., & Hu, F. B. (2008). Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring), 16(3), 643-653. https://doi.org/10.1038/oby.2007.118

[12] Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 153(7), 435-441. https://doi.org/10.7326/0003-4819-153-7-201010050-00006

[13] Torres, S. J., & Nowson, C. A. (2007). Relationship between stress, eating behavior, and obesity. Nutrition, 23(11-12), 887-894. https://doi.org/10.1016/j.nut.2007.08.008

[14] Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361, k2179. https://doi.org/10.1136/bmj.k2179

[15] Serretti, A., & Mandelli, L. (2010). Antidepressants and body weight: a comprehensive review and meta-analysis. Journal of Clinical Psychiatry, 71(10), 1259-1272. https://doi.org/10.4088/JCP.09r05346blu

[16] Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring), 18(2), 300-307. https://doi.org/10.1038/oby.2009.235