Fitness trainers vary in their recommendations and training tips, but one piece of advice that is a consensus amongst experts is that to lose weight, you have to be in a calorie deficit.
If this is the case, then why are some still not losing weight even while abiding by a calorie deficit? Ambassador and trainer Cohnan Kotarski is here to explain the common mistakes people make when following calorie deficits and where they might be going wrong.
Let's get into it...
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Underestimating Portion Sizes
The first mistake Cohnan points out for why you may not be losing weight despite following a calorie deficit is underestimating portion sizes.
The ambassador explains that even minor miscalculations in portion sizes can lead to hundreds of calories going unaccounted for.
Without vigilant tracking, most people will underestimate how much they’re eating, leading them to think they’re in a deficit when they’re not.
And it doesn't stop at food, which leads us to the next mistake on the list...
Ignoring Liquid Calories
Mistake number two: ignoring liquid calories.
People tend to ignore calories they drink because it often doesn't feel like you're consuming much when having beverages.
Cohnan points out that smoothies, coffees, and even “healthy” juices can add up quickly. Additionally, many drinks contain more sugar and carbs, and thus calories, than you realize.
These hidden calories can easily push you out of a deficit without you being aware. So, when following a calorie deficit, it's essential you're diligent about measuring the calories you're consuming, both from food and drinks.
Overdoing Cheat Days
It's okay to have a cheat day once in a while, however, you don't want a cheat day that will derail all of your progress leading up to that point. This is the third mistake on Cohnan's list—cheat days gone overboard.
The fitness trainer explains that if you’re consistently in a deficit during the week, but go all-out on weekends, it can erase your progress.
One high-calorie day might actually balance out your weekly deficit. And what's the point of working hard all week just to throw it away in a single day? So, while you can treat yourself at times and still maintain your progress with a calorie deficit, you have to stay within reasonable limits.
Disregarding 'The Small Stuff'
Next on the list is disregarding 'the small stuff'. Similar to how people underestimate portion sizes or the impact of liquid calories, it's also easy to ignore small snacks.
Cohnan clarifies that snacks, small bites, or 'taste tests' while cooking are often forgotten but can add up to more calories than you’d think.
One small bite of something may not seem like a lot, but over the course of the day, these can add up quickly to a significant amount of calories.
Thus, when adhering to a calorie deficit, it's important you truly pay attention to everything you're putting into your system.
Overestimating Calories Burned from Exercise
Another common mistake Cohnan points out is overestimating the calories you burn while exercising. The ambassador explains that many people overestimate calories burned during workouts.
You may feel like you're burning a lot of calories at the gym, especially if you're pushing yourself, but you'd be surprised at how easily you can gain those calories back.
Exercise supports a deficit but doesn’t mean you can eat back everything you burned. While physical activity is definitely important and helpful when trying to lose weight, it's not going to give you a free pass to eat whatever you like.
Not Accounting for Plateaus
The final mistake Cohnan points out that is commonly made when following a calorie deficit is not accounting for plateaus.
As you lose weight and your body adapts to changes, your weight loss can often plateau. This is totally normal, but means that what once worked as a calorie deficit at a higher weight will no longer work anymore.
Thus, as you progress and lose weight, you have to adjust your nutrition plan to these changes in your body. If you don't, you'll stop seeing progress.
Tips for a True Calorie Deficit
After covering all of the common mistakes people make when trying to stick to a calorie deficit, Cohnan suggests some helpful tips for properly following a deficit and losing weight:
- Track what you eat accurately using a food scale.
- Include all liquids and snacks in your calorie count.
- Limit high-calorie “cheat” days.
- Focus on consistency, even through plateaus.
Take Home Message
Following a calorie deficit is a proven method for losing weight, and when done right, can be super effective. However, through pointing out common mistakes, Cohnan reminds us how crucial it is to be careful about your calories and stay disciplined to see results.
With proper tracking and consistency, you can certainly achieve your weight loss goals through a deficit. Remember to stay disciplined and aligned with your purpose. You got this.
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A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
