Try to stick to the same day of the week to take your dose so you won’t forget. Being inconsistent with your medication makes it harder to predict how your body is going to respond. For example, hypothyroidism is a condition of the thyroid which results in a slower metabolism. You may also not have enough energy to push yourself in a workout. This is because sleep deprivation can cause hormonal changes that affect your cravings. Recognizing and adapting to these external factors is an important step in creating a sustainable, effective running and weight management strategy. Climate factors like temperature and humidity can alter how your body responds to running, impacting calorie burn and hydration needs. Remember, each person is unique, and a tailored approach is often necessary for successful weight loss. Several medical conditions can complicate weight loss efforts. It can sap your energy and motivation, making sticking to your running and diet routine more challenging. Leptin is a satiety hormone, and with higher levels of ghrelin and lower leptin levels, it is common to noticed increased appetite and cravings, particularly for palatable foods which are often higher in calories. Within this, a severe calorie deficit can lead to muscle mass loss, where muscle tissue is broken down for energy. You should not eat less calories than your BMR, as it can lead to a slowing down of your metabolism, in an effort to conserve energy. Per week, this is 2,100 calories, similar to a full days worth of eating.Another easy way to consume extra calories is from smoothies. To manage stress, people may use food as a comfort, developing an emotional attachment to food, where it is easy to consume calories in excess of what we need. Certain health and medical conditions can be a barrier when it comes to weight loss, as these may impact hormones, metabolism and energy levels, which can make it feel harder to lose weight. When a calorie deficit is created, the body will use stored fat as a source of energy, which can lead to weight loss over time. Not losing weight despite being on a calorie deficit and partaking in exercise daily can be a sign of body recomposition. A decrease in metabolic rate means that your body requires fewer calories to survive, meaning that what used to be a calorie deficit before may eventually become a calorie balance, hindering your weight loss. For example, if you consume a diet low in protein and high in sugar and fats, this may prevent you from losing weight even if you are in a calorie deficit. Why Am I Gaining Weight on Ozempic? It’s important to recognize and address emotional eating habits and find healthier ways to cope with emotions. Certain medical conditions, such as hypothyroidism, Polycystic Ovary Syndrome (PCOS), and insulin resistance, can affect weight loss. This can be particularly challenging for individuals who have struggled with weight loss for a long time and have high hopes for Mounjaro. Not seeing the expected weight loss results can lead to feelings of frustration and disappointment. Being in a calorie deficit doesn’t necessarily mean you are going to lose all the excess weight. If you are already cutting your calories low and still not losing weight, then it might be that you have very high expectations about weight loss time frames. Some health conditions may be the reason why you are in a calorie deficit and not losing any weight. Poor sleep can also increase food cravings, making it harder to stay within a calorie deficit . You may have heard that one pound of fat is 3,500 calories, so if you cut 500 calories per day, you’ll lose a pound per week. Most-Asked Questions About Reasons Why You Are Not Losing Weight We are also exploring new methods to prevent and treat depression and improve the delivery of care for people living with depression. We’re supporting research to develop and test therapies for people with treatment-resistant depression who don’t improve after trying multiple treatment options. We're working to improve existing treatments like medications, talk therapy (including telehealth and online options), and brain stimulation therapy. It is linked to increased health care costs and other health conditions like heart disease and diabetes. The symptoms range from mild to severe and can disrupt a person’s ability to carry out everyday activities. Increased your workouts but still having trouble losing weight? Certain exercises like lifting weights can help restore muscle mass and bone density, and improve metabolic rates . Throughout our menstrual cycles, weight fluctuations are normal and as we enter menopause, our metabolism slows making it harder to keep the kilos off. Kickstart your weight loss journey with Wegovy, a groundbreaking weight loss injection that mimics the GLP-1 hormone to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. A holistic weight loss programme can also be hugely beneficial. It's possible to have gained weight and lost fat because muscle tissue is denser than fat tissue. Losing weight can be daunting, and sometimes it can feel like you're doing everything right but still not seeing results — even when your energy output is greater than your caloric intake. That's why you might find yourself engaging in emotional eating and reaching for comfort food during stressful times. Inaccurate Calorie Tracking This means that once you’ve used up your carb stores (and you have no more coming in), you’ll lose an of water weight. The name comes from the sudden, fast ‘whoosh’ of weight loss you get when you totally restrict carbohydrate intake. That will break your plateau, and allow you to carry on losing weight. That’s because 2,200 calories is now your maintenance. Regular weighing scales do not tell you the difference between body fat and muscle mass, rather just an overall number that indicates weight. Although muscle and fat weigh the same, muscle is more dense than fat, meaning it takes up less volume than fat and can lead to you noticing body changes, but not weight changes on the scales. Firstly, when people start off their weight loss journey, they often incorporate strength training, which can help to preserve and increase muscle mass. Remember to also keep in mind that weight loss on the scales may not be seen if you are losing fat, but also slowly gaining muscle. Monitor Your Progress Your health and well-being are worth the effort, and every step you take towards a healthier lifestyle is a step in the right direction.Managing your stress is an important part of any weight loss journey.As you work on losing weight, the body becomes adapted to a a lower metabolism, as you essentially need less calories overall to maintain a smaller body size.“The problem is that people typically lack the desire to eschew entire food groups or severely limit their caloric intake, so eventually a more inclusive, calorically dense way of eating returns,” she explains.A body recomposition can occur at small deficits, such as the 10-20% range indicated earlier, at calorie balance, or even at a slight surplus, as long as protein intake is kept high .Noticing a plateau in your weight is a very normal part of long term steady and sustainable weight loss.Aim to keep added sugars to less than 10% of your daily calorie intake.That evening glass of wine or weekend cocktails could be affecting your weight loss more than you realize. Work with your doctor or other health care professional for an accurate diagnosis. In case of a medical concern or emergency, please consult your healthcare provider. Not only will the results be healthy, but they will also be long term. It is easy to get discouraged when you don’t see the scale move for a few days, but it doesn’t mean you are doing something wrong. Can I do strength/weight training while on Mounjaro? Maintaining a balanced and calorie-conscious diet is essential for achieving and maintaining a healthy weight.This is especially difficult in today’s western society, when plates and portions are bigger than ever.They also slow the movement of food from the stomach into the small intestine.For instance, red meat, refined carbohydrates, starches, and beverages with added sugar are all linked to weight gain.Reducing calories and engaging in regular physical activity can help you lose weight more effectively.Cutting your calories too low can lead to fatigue, muscle mass loss, hormonal imbalances, decreased bone density, and increased cortisol levels .Another form of semaglutide is available in a pill that's taken by mouth once a day.But it might be that you’re only in a deficit occasionally (e.g. 5 days out of 7), or that you’re just not in a deficit for long enough to see noticeable weight loss. Women with Polycystic Ovary Syndrome (PCOS) can have insulin resistance, leading to higher levels of insulin hormone, which is fat promoting, and may struggle with more extreme cravings, leading to over eating. The latter two are common reasons why we may eat when not physically hungry, but if this happens often, it can lead to excess unneeded energy that can hinder weight loss progress. Be sure to pre-plan the snack so that it fits into your calorie deficit, contains a good source of both protein and fibre, to keep you satisfied. Although the deficit is created in the weekdays, the hard work will be easily outdone with a few drinks and a meal out, as these are often very calorie dense. For example, one study showed that increased water intake before meal times lead to reductions in body fat and weight over 8 weeks. Plus, excess protein can be converted to glucose and stored as fat. Studies demonstrate that higher protein intake can reduce hunger and overall calorie consumption. Aim to keep added sugars to less than 10% of your daily calorie intake. These medicines work in the kidneys where they help take extra sugar out of the blood that then goes out of the body in urine. SGLT-2 inhibitors come in a pill that's taken once a day. They also slow the movement of food from the stomach into the small intestine. Certain medications that are used to manage anxiety and depression, as well as some of the above health issues, can impact on appetite, which can lead to over eating over time. If you are getting hungrier sooner than this, it is likely that you are not eating enough in the main meals, and we would recommend speaking to a dietitian, to find out meal portions and guidance that works for you. Although the snacks you choose may seem healthy, such as a protein bar, vegetable sticks and hummus or avocado toast, these snacks can be calorie dense without being as filling as intended, meaning we can reach for more snacks. For example, doing an activity such as ice skating or bouldering, or a hike, where you can pack your own snacks or lunch, can make enjoying social occasions more balanced, better fitting into your weight loss goals. In a compelling discussion titled “The Trojan Horse of Indian Healthcare”, panellists Dr. Anoop Misra, Dr. Preetha Reddy, and Dr. Chandrakant Lahariya tackle the growing burden of non-communicable diseases (NCDs) like diabetes, obesity, and mental health challenges in India.Dr. We began as a channel only for fitness & health enthusiasts. Whether you're a woman looking to optimize your health or a man seeking to understand women's nutrition better, this episode is packed with valuable insights. Learn about managing PCOS, pregnancy nutrition, and overcoming menopause challenges with simple, actionable dietary advice. Also, lack of sleep can affect your energy levels, making it harder to engage in physical activity. When you’re sleep-deprived, your body produces more of the hunger hormone ghrelin, which can lead to increased appetite. Emotional eating, or the tendency to eat in response to stress, sadness, or other emotions, can sabotage weight loss efforts. Incorporating regular exercise into your routine, whether it’s walking, running, swimming, or strength training, can significantly aid in weight loss. If you’re not engaging in regular physical activity, it can hinder your weight loss progress, even if you’re on Mounjaro. ‘Clean Eating’ is a diet methodology that prioritises whole, unprocessed foods and maximising nutrient density. Another study found that calorie intake was 14% higher in a group that got 4.5 hours sleep compared to a group that got 8.5 hours sleep. These calories should already be factored into your daily targets. The problem is, that the estimates of calories burned for a workout could be totally off. My Fitness Pal is saying that based on your calorie goal, and the calories you’ve burned working out, you can eat another 418 calories and still hit your goal. Read on to learn about the six reasons why you may not be losing weight. At ZOE, we know that “one-size-fits-all” advice for weight and health don’t work. Your weight can have a big impact on your health. That’s why we’ve put together six reasons why you might not be seeing the weight loss that you expect. We know that weight loss journeys can be really hard. Managing your stress is an important part of any weight loss journey. People also tend to choose more high-fat, salty, or sugary foods when feeling stressed. While it is possible to lose more weight while taking Ozempic, you shouldn’t expect drastic changes right away. If you just started using Ozempic, you may not have noticed much weight loss—but this doesn’t mean that Ozempic is not working. At week five, your healthcare provider may increase your dose, depending on how your body responds. People often severely restrict their calorie intake for a long period of time, far below the bodies Basal Metabolic Rate (BMR).Of course, this means that in order to lose 10% of your body weight, you’re looking at over 10 weeks (3.5-4 months) of dieting.This means that your body has adapted to the diet and lifestyle changes you have made, which causes your weight loss progress to come to a stop.However, if you are not losing weight on keto, it could be because you are following the diet rules to stay in ketosis, but are not supporting healthy weight loss in other ways.This is the most common scenario and will be the situation for 99% of people that think they’re in a calorie deficit.For example, a diet too high in carbohydrates and low in protein or healthy fats may cause blood sugar spikes and crashes, leading to hunger and overeating.However, we often can leave a restaurant feeling overly full, which is a sign that we may be eating more than we need, contributing to weight plateaus.Maybe your goals are not realistic for healthy, sustainable weight loss. This problem often arises from unawareness of portion sizes, hidden calories in beverages, snacks, or condiments, and misjudging the caloric density of foods. Although diet trends shift over time, the role of protein in our appetite control, metabolism and body composition has remained Read more… Having support from a dietitian can help you ensure you are following a structured plan to support you on your weight loss journey, whilst making sustainable lifestyle changes. However two people who weigh the exact same may look different as they have different body fat and muscle ratios. Drinking enough water can aid your weight loss efforts in several ways. Join over 1,000,000 people across Europe who have used Oviva to transform their health. The plan should encourage small, sustainable changes to your lifestyle so that your weight loss results last for the long term. Celebrate each small victory along the way and acknowledge the effort you’re putting in to prioritise your health. When you lift weights, for example, you’ll gain lean muscle mass and appear more toned — your clothes will fit better, and you may notice slimming, especially around your waistline.However, after some time, the body may adjust to the changes in diet and exercise, causing the weight loss to slow or stall completely.On the other hand, a 400-calorie meal that consists of fiber-rich vegetables, lean protein, and minimal carbs will promote stable glucose levels and keep you full for longer, potentially helping with weight loss.A nutritionist can help you lose weight by advising on healthier food choices, meal planning, emotional eating strategies, and so on.While Ozempic is not a weight loss drug, those who take it may experience weight loss.Both of these can significantly contribute to weight gain. Exercise regularly Below are some key things that you can do to make sure you lose weight while taking Ozempic. Protein also helps your body build lean body mass from exercise, which helps to increase your metabolism. Certain underlying health conditions can make weight loss more difficult. Too much cardio can also put extra stress on the body, which can lead to an increase in the cortisol hormone. Exercising too much or too often can also increase the hunger levels, leading to compensatory effects on appetite, making us eat more. Try to drink a large glass of water minutes before a meal, as this can help you feel more satisfied, impacting your overall calorie intake at meal times. It also plays a role in appetite regulation, with regular water intake helping to increase satiety and improve metabolism. Exercise also supports the regulation of certain hormones, such as improving insulin sensitivity and reducing insulin resistance, which is otherwise a contributing factor to weight gain. Remember, patience, consistency, and self-compassion are essential on this journey toward better health and well-being. With perseverance and a supportive mindset, you can overcome any obstacles and achieve the vibrant, healthy life you deserve. It’s not just about reaching a certain number on the scale, but rather about cultivating a positive relationship with your body and nourishing it with care. Understanding that plateaus are a normal part of the process and being patient while adjusting the approach can help break through this hurdle and continue the journey toward long-term health goals. When it comes to weight loss, women’s bodies don’t work any different, but women will GENERALLY need to diet on fewer calories than men because they weigh less which means they have slower metabolisms. This means that even if you are in a calorie deficit and losing weight in the long term (weeks and months) you could still gain weight in the short term (day-to-day). If you think you’re eating less but gaining weight over the long term, i.e over a period of several weeks or months despite being in a calorie deficit, then you are 100% categorically NOT in a calorie deficit. Regardless of any medical condition you have, if you eat less calories than your body needs to sustain its weight, you WILL lose weight. Let’s say you started off at 200lbs, you started eating 2,000 calories a day and were losing weight at around 1lb a week. Women, in fact, physiologically require more fat in their bodies to maintain a well-balanced hormonal system . This can be achieved through a modest reduction in calorie intake, increased physical activity, or a combination of both. Helping YOU make the best of your own unique body, lifestyle, and challenges. Losing weight is a collaborative effort, and our trained professionals can guide you through personalized meal plans, lifestyle changes, and emotional well-being support. However, some people may feel bloated during the first few weeks of the medication. If you set reasonable goals for yourself, stay committed, and continually monitor your progress, you’re likely to achieve your goals. Try not to get discouraged if it takes longer than you’d like for your new habits to stick because some days will be easier than others. A seemingly healthy salad could contain various sources of fats, such as cheese, olives, nuts and seeds, as well as being served with bread and butter and an oil or mayonnaise based dressing, which can add to the calories quickly. When we are dehydrated, this can lead to increased feelings of fatigue, which will have a negative influence on our desire and motivation for movement and exercise, meaning weight loss can be more difficult when exercise performance is reduced. Although it can seem obvious that not moving can impact progress with weight loss, it is not just to do with burning less energy from the low level of physical exercise itself. However, being successful with the diet isn’t just about simply keeping your carbs low to stay in ketosis. You can only eat 50 grams of carbohydrates or less per day to stay in ketosis. ” keep reading to see my dietitian explanation of why this could be. The only app with personalized training plans designed specifically for real people who want to accomplish something amazing in endurance sports. Running can influence these hormonal balances, sometimes positively, such as improving insulin sensitivity, and sometimes negatively, such as through the stress of excessive exercise. Since everyone has a different biological makeup, consider using a tool like a continuous glucose monitor to see how your unique body responds to different foods and adjust your diet accordingly. This means that you could be losing fat and gaining muscle at the same time, leading to aesthetic differences you can notice in a mirror without a dramatic shift in your actual body weight. It’s easy to become fixated on the digits flashing on the scale, but your body weight isn’t the most accurate metric for tracking weight loss. To stabilize your glucose levels, eat a diet that’s centered around fiber-rich, nutrient-dense whole foods. The paper showed that people taking the drug lost on average 15 percent of their body weight—a level of weight loss practically unheard-of for an anti-obesity medicine.To manage stress, people may use food as a comfort, developing an emotional attachment to food, where it is easy to consume calories in excess of what we need.Ozempic is designed to work with lifestyle changes such as healthier eating habits.“Hormones shift, metabolism adapts, and appetite often increases.A seemingly healthy salad could contain various sources of fats, such as cheese, olives, nuts and seeds, as well as being served with bread and butter and an oil or mayonnaise based dressing, which can add to the calories quickly.Remember, if this is causing stress, it's okay to ditch the scale altogether and focus on feeling healthier!It plays a major role not only in how you digest food, but also in your overall health.Same goes for guessing how many calories you burn. The UK healthy eating model, the Eatwell Guide, recommends 6 to 8 glasses of fluid per day. If you’re not tracking your weight, consider finding a weight loss app that includes tracking. And that keeping a food diary has shown it can double weight loss results? Also, did you know that you’re significantly more likely to achieve long-term weight loss if you track your progress daily? If your weight stays the same but your muscles look fuller and/or you look more defined, then you’re doing a good job! What is means is that you probably won’t be able to objectively measure if you actually building muscle in a deficit, but you can eyeball it in the mirror – and if you’re looking better, who cares what the numbers on the scale say? Unfortunately, measuring your body fat percentage is a very time-consuming and expensive task. Losing fat and gaining muscle at the same time, also called body recomposition is quite hard to achieve, and quite a rare scenario. The average weight loss was 9.4 pounds after 3 months. The ZOE program teaches you which foods work best for your body and how to combine them so that you can make any food work for you. We know from our research that the way your body responds to food is unique and we encourage you to eat more of the foods that work for you. When you don’t eat enough food, your body goes into survival mode. Spread this exercise throughout the week, and try to move more throughout the day in general, even if it’s just a walk around the block. Everyone’s body is different, so the diet that works for your friend, coworker, mother, or sister might not be successful for you. Instead, opt for a diet rich in whole foods, and work with a registered dietitian to create a custom meal plan for your needs. We’ve rounded up the most common challenges to losing weight and how to overcome them. Discover the four reasons why you may not be losing weight and how to make it easier for yourself. Consistency for meal timings can support our metabolism, as well as maintaining energy levels and steady hunger levels. Being too restrictive is usually too difficult in the long term, and can increase the risk of yo-yo dieting, which is where we cycle between phases of weight loss and weight re-gain, as the diets are too unsustainable. A balanced diet contains a range of carbohydrates, proteins, fats and fibres, which are all important to provide the body with essential nutrients, vitamins and minerals, to allow proper functioning and balance. Although the initial cut can see a little weight loss, this is due to water loss and not actual fat. Aiming for a slow and steady weight loss of 1-2 pounds per week is a more effective and sustainable approach. During this phase, your body undergoes natural shifts that may affect how it processes nutrients and stores energy. For females, life transitions like menopause can also influence your weight loss journey. The most bothersome problems for patients globally (frequency reporting very/extremely bothersome) (excluding cost) were “Difficult to plan meals around” (55.6%), “Made me throw up” (51.6%), and “Caused weight gain” (50%). That’s because you also gain muscle and develop strength and endurance, which influence your health positively in the long run. These mainly include hormonal imbalances such as hypothyroidism, illnesses that affect insulin response and glucose metabolism, such as diabetes, or a mix of the two. Losing that much weight on a weekly basis is unsustainable.In this article, we address how a calorie deficit works, how fast you should expect to lose weight, and why your calorie deficit may not work as it should.If you got to a point where you’re starting to wonder, “why is my calorie deficit not working, even if I eat less and less”, then there might be other factors influencing your weight loss.Saxenda is another injectable medication for weight loss that works in the same way and is suitable for both adults and children between the ages of 12 and 17.A minimum of 150 minutes or 2.5 hours of moderate physical activity each week is needed to be sufficiently active and to improve heart health.During this phase, your body undergoes natural shifts that may affect how it processes nutrients and stores energy. Not eating regularly can impact the overall nutrition provided to the body, especially when we look at protein intake. Cutting out fats drastically can impact our satiety levels and vitamin absorption, for which fats are essential for satisfaction and absorption of fat soluble vitamins. Cutting out a food group can impact this balance, and cutting out a food group, such as carbohydrates, can then lead to lower fibre intake, which can impact on bowel health. The rebound effect of cutting out the carbohydrates will then lead to weight gain, or impact weight loss progress. Does weight loss increase with higher doses of Ozempic? Although it can be difficult to diagnose some of the health conditions, it is important to speak to a medical professional to encourage a diagnosis of a health condition, which can help you understand what may be hindering weight loss.By incorporating GNC Keto Gummies into your daily routine, you can help support your body’s transition into ketosis and enhance your weight loss efforts.While age and genetics play a part in your ability to maintain weight, so does the hormone-metabolism connection.“Every morning, I wake up, I tell myself I have an eating disorder.We just think we do, because we’ve made assumptions about portions and calories that were not correct.If you’re not losing weight, it’s possible that your caloric intake still exceeds your energy expenditure.When it comes to exercise and weight loss, exercising regularly and maintaining a consistent exercise routine is crucial. Some users have reported weight gain after switching from other medications like Ozempic. There could be several reasons for weight gain while using Mounjaro. However, any changes to medication dosage should be done under the supervision of a healthcare professional. Establish a regular sleep schedule, create a relaxing bedtime routine, and make your sleep environment comfortable and conducive to good sleep. How Much Weight Can You Lose On Keto? A diet high in butter, bacon, red meat, and hot dogs can keep you in ketosis, but also introduces inflammatory compounds to the body and contains few nutrients or antioxidants. Fat has 9 calories per gram, while carbs and protein only have 4 calories per gram each. This will help you determine if your running regimen is effectively contributing to weight loss. Imbalances in insulin, for example, can lead to weight gain or resistance to weight loss. Hormones are powerful regulators of weight, metabolism, and appetite. When this happens, it’s essential to reevaluate your diet and ensure you are still maintaining a calorie deficit by choosing nutrient-dense foods and controlling portion sizes. Besides your calorie intake, various dietary practices may hinder your efforts to lose weight. In an Ozempic trial, which lasted 1 year and 4 months, some people took longer to lose weight, but most people began losing weight within the first four weeks. “As your body loses weight, it naturally burns fewer calories, which slows progress. Research suggests that exercise alone may not contribute to substantial weight loss, without sufficient changes to the diet. That’s because 2,200 calories is now your maintenance.Even if you’re taking Mounjaro, emotional eating can still cause you to eat more calories than you burn.The app brings together the best in wellness, providing on-demand fitness videos, weekly and monthly fitness challenges, custom healthy meal plans geared toward your goals and daily inspiration to keep you moving.The nutrition labels on food are a good estimate/average, but research shows that they are often 20 or 30 percent off!GLP-1 is a major hormone that is released from the gut after eating.It is important to consider calories from everything consumed, including oils used for cooking, dressings, portions sizes and beverages.Leptin is a satiety hormone, and with higher levels of ghrelin and lower leptin levels, it is common to noticed increased appetite and cravings, particularly for palatable foods which are often higher in calories.Your planned 500 calorie daily deficit can quickly become 400, 300, or even 200 calories (or fewer), even if you intentionally exercise as much as you had before. THIS is why we feel like our metabolism is broken, or that there’s no hope — because we were just about perfect. He ordered one of their “healthier” meals that emphasized protein, veggies, and “clean” carbs. Calorie-dense, incredible tasting, highly brain-rewarding “foods” are plentiful, cheap, and encouraged with advertising. Muscle is denser than fat, so 1 lb of muscle and 1 lb of fat look different. The scales can sometimes be deceiving, especially if you’ve been exercising more as you may have gained muscle, but still lost fat. The important thing is to keep going, as even small efforts can lead to significant improvements in your health and overall quality of life. It’s okay to find it hard—you’re not alone in feeling that way. This combination is key to improving metabolism, enhancing overall fitness, and achieving sustainable weight loss. When physical activity is minimal, your body relies solely on your basal metabolic rate (the energy required to maintain basic bodily functions) for calorie expenditure. Moreover, the psychological impact of believing one is in a calorie deficit when they are not can create a false sense of failure, discouraging further efforts. Many people believe that exercising or dieting is already enough to achieve fat loss. And, speaking of exercise, the body has similar mechanisms when we try to out-exercise too much food. No wonder we all lose our minds after eating 20 “perfect” meals in a row and 1 “not so bad” meal, and gain weight! Then, during one single meal (a healthy menu option plus a splurge dessert), you accumulated 5,000 calories. If over a 2 week period, you’ve lost a significant amount of weight (2lbs and upwards) you can be pretty sure you’re in a calorie deficit. Just because you’re eating less than you were before doesn’t mean you’ll definitely lose weight. Regardless of whether you’re in a deficit or a surplus, your weight will fluctuate on a daily basis, but if you’re genuinely in a deficit over a long enough period of time you WILL lose weight, guaranteed. So, gaining weight during a period when you’re in a calorie deficit is totally possible and normal – don’t worry about it! Prioritize adequate sleep, aiming for 7-8 hours each night, as it impacts metabolism and prevents hormonal changes that can impede weight loss. Prioritize eating a well-balanced, nutrient-rich diet that includes plenty of fruits, vegetables, whole grains, lean meats, and healthy fats. Adopting a new eating pattern that encourages weight loss must include reducing your overall calorie consumption. And if your body is holding onto waste longer, you may not lose weight as quickly as you had hoped. Weight or the number on the scale doesn't always correlate with fat. Remember, if this is causing stress, it's okay to ditch the scale altogether and focus on feeling healthier! If stress is causing you to gain weight, it might be time to slow down and practice more mindful movements like yoga. However, we often can leave a restaurant feeling overly full, which is a sign that we may be eating more than we need, contributing to weight plateaus. Many people also would struggle to leave food behind, even when satisfied, due to not wanting to waste food. This can help you feel better the next day, ensuring that you stick to your plans for eating well and exercising! Alcohol is high in calories without having any nutritional benefit, so regular consuming of alcoholic beverages can easily lead to a calorie surplus. Take adequate rest when needed, though you can still keep active through walking and light exercises on these restful days.