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I am trying to loose weight
I have been trying to loose weight with calories deficit and workouts but i tend to hit platuea and i do not understand what I am doing wrong . I tend to see no difference.
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It is common to hit a plateau, especially in a high-stress IT role where long hours of sitting can slow your metabolic rate. To break through, we need to look beyond just the "calories in vs. calories out" formula.
Why Your Progress Might Have Stalled
Metabolic Adaptation: As you lose weight, your body requires fewer calories to function, meaning your old "deficit" may now be your "maintenance" level.
The "Desk Job" Factor: Long periods of sitting can lower your total daily energy expenditure, even if you exercise for an hour a day.
Hidden Tracking Gaps: Small additions like cooking oils, sauces, or weekend treats can unintentionally close your calorie deficit.
Body Composition: You may be gaining muscle while losing fat; if your clothes fit better but the scale isn't moving, you are still making progress.
Consult me for more detailed information and personalized diet plans to help you adjust your macros and break this plateau.
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Hitting a weight-loss plateau is common and does not mean you are doing everything wrong. It usually means your body has adapted to your current routine and needs adjustments.
Common Reasons for Plateau:
- Prolonged calorie restriction can lower your resting metabolic rate, which is why you may stop seeing further weight loss.
- You may be unintentionally consuming extra calories from oils, snacks, or small portion miscalculations.
- Repeating the same workouts allows your body to adapt, reducing calorie burn efficiency.
- Inadequate protein intake can lead to muscle loss, which slows fat loss.
- Poor sleep and high stress can increase cortisol levels and contribute to fat retention.
- Water retention can sometimes mask actual fat loss on the scale.
Reassess your calorie needs, ensure sufficient protein intake, focus on strength training with progression, improve sleep, and manage stress.
Next Steps
If you require a personalized diet plan which will help manage your weight effectively then do reach out to us.
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Please book the consultation with me
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Weight-loss plateaus are very common — your body adapts over time, so the same calories and workouts may stop giving results. Recheck portion sizes, protein intake, sleep, stress, and activity levels outside workouts. Try a small change like adjusting calories slightly, adding strength training, or increasing daily movement (steps). Track progress using measurements and energy levels, not just weight.
Kindly book an appointment to get a complete insight on the same.
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Kindly take a consult with me on our app for better detailed and effective approach on weight loss plateau and boost metabolism along with blood works.
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Please consult with me through the app for a healthy diet plan
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Please ask me directly for personalized diet plan for you.
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Hi
Along with calories deficit make sure you are taking balanced diet with enough protein, fresh fruits, vegetables and greens.
As you mentioned you are unable to lose weight, reached platue. Now increase your workout, take brisk walk in the morning. Increase your energy expenditure. Make sure your vitamin D leaves are normal.
I hope this will help you to break platue.
Thanks
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Your metabolism seems to be resistant. Need to check your free thyroid hormones - free t3, free t4, ultra sensitive tsh, along with thyroid antibodies. Work on your stress levels, it can lead to increase in cortisol and that can lead to stubborn weight. Make sure you are eating adequate protein according to your body weight along with sufficient fibre.
Hydration is also imp.
You can book a consult with me and I can guide you further
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Hi
Please contact me through the app to discuss in detail and suggest the right diet plan to help with weight loss.
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Consult on app personally regarding same. There are many reasons- health wise/ meal combination and meal time .
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Ms. Renu Saini
Dietitian/Nutritionist
14 yrs exp
Delhi
You need to check your body basal metabolism rate and plan your diet accordingly. For details you can contact us
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Connect over consultation to help you better
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Already in calorie deficit + workout, but weight loss plateau- this is very common
Why weight loss plateau happens :
1. Metabolic adaptation
When you stay in calorie deficit for long time , your body reduces metabolism to save energy
2. Calories are underestimated
Not tracking oil
Weekend cheat meal
Extra bites nuts, coffee, sugar
Protein shakes added calories
Even small error can stop fat loss
3. Too much cardio , less strength
If only cardio
Muscle loss happens
Metabolism slow
Body hold fat
Strength training very important
4. Harmones factor
PCOD, thyroid, high cortisol, poor sleep
Harmones strongly affects hormones
5. Water retention
Due to
Period cycle, high salt intake , stress, poor sleep
Weight may stay sane but fat is reducing
What you should do now
Recalculate calorie
Increase protein add eggs, paneer, chicken, Greek yogurt, whey
Strength training
Focus on squats, lunges, dead lifts, push-ups , core work
Muscle increase metabolism
Increase NEAT
8-10 k steps daily
More walking
Use stairs
Improve sleep
7-8 hours daily
Poor sleep - high cortisol- fat retention
S
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls do full body chk up first. Then take up direct consultation through app. Free chat won't help.
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Reduce your weight, scientific way.You may contact to me to follow for customized diet diet plan. For healthy tips follow my YouTube▶️ channel dietitian Moumita Dutta
https://youtube.com/@moumitadutta9588
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