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Eating 1400 Calories A Day And Not Losing Weight

So you've been putting in all the hard work to eat nothing more than 1400 calories a day, but you're still not losing weight? Wondering why that scale just isn't budging?

It can be incredibly frustrating to realize you're not losing weight when you're in a calorie deficit (or at least, think you are). But don't lose hope!

There are numerous practical ways you can address this disheartening problem and begin to see the results you've been dreaming of!

In this article, we'll be taking a look at the different reasons why you may be unable to lose weight while following a low-calorie diet, how you can make progress, and what to realistically expect while eating 1400 calories per day.

Reasons Why You Aren't Losing Weight on 1400 Calories a Day

Figuring out why you're struggling to lose weight is ultimately the key to your success.

There can be several reasons why eating 1400 calories is not working out for you. It could be choosing the wrong type of food and how your preparing your meals.

Here are some common reasons for having trouble losing weight (or even experiencing weight gain) while restricting your calorie intake to 1400 a day.

Calories are not the same

Calories are not the same because they come from different sources and affect the body differently.

For example, a calorie from protein affects metabolism differently than a calorie from fat or carbohydrates.

Additionally, how food is processed and cooked can affect the number of calories it contains, making it essential to consider the calorie's quality and quantity.

This makes the previous model of calories in and calories out (CICO) somewhat redundant.

Calorific availability in foods vary

Calorific availability refers to the amount of energy that can be extracted from food by the body, and it varies depending on the type of food and the way it is prepared.

For example, whole foods such as fruits and vegetables tend to have a lower calorific availability because they contain fiber and other nutrients that are not easily digested. Processed and refined foods, on the other hand, tend to have a higher calorific availability because they are often stripped of fiber and other nutrients that slow down digestion.

This variation in calorific availability can impact counting calories for weight loss. Simply counting calories without considering the quality of the calorie can be misleading.

For instance, 100 calories from a piece of fruit may impact the body differently than 100 calories from a sugary drink or a processed snack. Moreover, overestimating the number of calories burned through exercise can also lead to inaccurate calorie counting.

Preparation of food affects calorie intake

The preparation of food can have a significant impact on calorie intake.

For example, cooking methods such as frying or adding oils can add significant calories to a meal. Additionally, portion sizes and how food is served can affect calorie intake. For instance, a large serving of pasta or a second helping of a meal can easily double the calorie content.

Moreover, relying solely on food labels to determine calorie intake can be inaccurate.

Food labels are based on standardized testing methods that may not account for variations in preparation methods, ingredients, or the individual body's ability to extract energy from the food.

For instance, the calorie content of nuts can vary depending on factors such as the variety, roasting method, and storage conditions. Similarly, the calorie content of a high-fiber food may be lower than what is listed on the label because the body does not fully digest the fiber.

To accurately determine calorie intake, it is essential to consider the preparation method and portion sizes and pay attention to hunger and fullness cues.

Counting calories with calculator

Related: Noom review

Food quality matters, not just calories

The quality of food that you eat can have a significant impact on weight loss. Nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins provide essential vitamins, minerals, and fiber that promote satiety and support overall health.

By contrast, processed and refined foods that are high in sugar, salt, and unhealthy fats can lead to overconsumption and promote weight gain.

Furthermore, the quality of the food that you eat can affect the body's metabolism and hormone balance. For instance, consuming a high-protein diet can increase metabolic rate and promote fat loss. On the other hand, consuming a diet high in simple carbohydrates can lead to insulin resistance and promote fat storage.

Additionally, inadequate intake of essential nutrients such as vitamins and minerals can lead to fatigue and decreased physical activity, hindering weight loss efforts.

To maximize weight loss and promote overall health, it is important to prioritize the quality of your food. This means focusing on whole, nutrient-dense foods and minimizing processed and refined foods.

You have been in a calorie deficit for too long

Did you know that being in an extreme calorie deficit for too long can actually result in your body holding on to weight? (Yup, the opposite of what you're trying to achieve!)

Why?

While your body needs to be in a calorie deficit to achieve weight loss, restricting them too severely or for too long can slow your metabolism, cause hormonal imbalances and put your body into “starvation mode.”

This will result in a weight loss plateau or even ramp up your body's fat storage processes if severely restricting your calories has spiked your cortisol too much.

Another thing to keep in mind is that if you've lost weight from being in a prolonged calorie deficit, your body's needs have likely changed, and you'll need to recalculate your BMI.

Lastly, if you're practicing intermittent fasting to achieve your calorie deficit, and your body is no longer responding positively, it may be a sign that it's time to take a break to take the stress off your body. While it can be beneficial short-term, it's easy to make mistakes when intermittent fasting, especially for long periods of time.

Intermittent Fasting three plates

You’re relying on the scale to track your fat loss

Do you weigh yourself religiously every day to see how much weight you've lost?

In reality, the scale is not the most accurate way to measure fat loss and shouldn't be the only measuring tool you depend on.

If you're reading this because you've been following a diet of 1400 daily calories and haven't seen the number on the scale decrease – there's a chance that you have actually lost body fat.

So, why isn't the number on the scale an accurate indicator of fat loss?

It doesn't give you the complete picture of the changes and specific weight of everything in your body, for example, your organs, muscles, bones, water, or fat.

Your body weight fluctuates constantly throughout the day, depending on what you eat, how much you drink, your sodium intake, hormones (especially in women), your activity levels, and even whether it's morning or evening.

Did you know? Muscle weighs more than fat, so if you've been putting the work in at the gym and eating in a calorie deficit, it's highly likely that you've lost fat and replaced it with more muscle. Which is fantastic!

Using a scale can be helpful in your weight loss journey; however, it shouldn't be your main method of tracking your progress.

Top tip: Track your progress more accurately by taking full-body photos, getting your body fat percentage measured, taking body measurements, and feeling how your clothes fit.

You are suffering from underlying medical conditions

If all of the above doesn't potentially apply to you, it could be possible that you have an underlying health condition making it extremely challenging to lose weight despite being in a calorie deficit.

If this is the case, restricting your calories could actually cause you to gain weight due to your body's inability to function normally and not being in the optimal state to burn fat.

For instance, underlying health issues like PCOS, hypothyroidism, or nutrient deficiencies usually result in hormonal imbalances and a slower metabolism, making it extremely difficult to lose weight until you've treated the health problem first.

It would be highly beneficial to consult a medical professional to test your hormones, vitamin and mineral levels, and other health indicators if you suspect this may be what you're experiencing.

Businessman Stressed out

Your body is under too much stress

Ever thought about stress being the main culprit of your dilemma?

If your calorie intake is 1400 a day and you're not losing weight, an excess of stress may be to blame.

When your body is continually in “fight or flight” mode due to a highly stressful lifestyle or events in your life, this ramps up your body's cortisol levels big time.

High levels of cortisol are directly linked to increased fat storage and the inability to lose weight, regardless of being in a calorie deficit.

If you're cutting calories to lose weight, it's essential that you manage your stress levels so that you can reach your goals.

Here are some common reasons why you could be experiencing chronic stress:

  • Sleep issues
  • A diet of high-processed foods
  • Health problems
  • Financial/career difficulties
  • Not taking time to enjoy life

What to Do if You Aren't Seeing Weight Loss Eating 1400 Calories a Day

If your low-calorie diet isn't getting you anywhere, don't give up just yet! Here are some actionable steps to take if you aren't experiencing weight loss on 1400 calories a day.

1. Calculate your BMR properly

Simply use an online BMR calculator to determine your current BMR, and then use that number to figure out your calorie deficit.

2. Prioritize good quality foods

Choosing foods with protein will help you feel fuller for longer and reduce the chances of reaching for those high-sugary snacks.

Ultraproceesed food is almost always lower in protein and often contains many chemicals that can affect hunger.

Where possible, eat foods you can prepare in your kitchen or fresh.

3. Use the correct, verified food sources on apps for tracking calories

While calorie-counting apps make it easier to keep track of your daily calories, you'll want to ensure you're using the most accurate sources to log your meals.

And if you're eating a healthy diet including lots of whole foods, like fruits and vegetables, it should be easy to track your calories accurately.

4. Take a break from dieting

If you've tried every trick in the book and you're still hitting a weight-loss wall at 1400 calories daily, you might need a diet break to boost your metabolism.

5. Manage your stress

Whether you're trying to lose extra pounds or not, minimizing stress in your life is always beneficial.

This could be by improving your sleep routine, meditating, breathing deeply, limiting social media, eating more whole foods, surrounding yourself with like-minded people, or spending more time doing things you love.

Weighing scales as plate with cutlery

6. Be mindful of types of food and how you prepare your meals

When choosing your food prioritize quality food and don't just rely on the number of calories.

If possible, select good sources of protein with every meal, protein is known to be more satiating than carbohydrates or fats, meaning that it can help you feel full for longer and reduce overall calorie intake.

This can be particularly helpful for weight loss, reducing the risk of overeating and snacking on unhealthy foods.

Realistic Expectations of Eating 1400 Calories a Day

While having a weight loss goal is great, it's also important to be realistic and not set yourself up for achieving the impossible. Here are some factors to keep in mind.

Your gender

Did you know that males and females have different requirements for daily calories?

In general, the average (moderately active) female between 19 and 30 years old needs roughly 2000 to 2200 calories a day.

On the other hand, a male of the same age and activity level will need more calories – about 2600 to 2800 on a daily basis.

While eating 1400 calories to be in a calorie deficit may be considered acceptable for a woman, it might not be suitable for a man to do the same.

In the end, it comes down to a person's basal metabolic rate to work out how many calories a day are needed for a sustainable deficit so the body burns fat.

Body mass index chart

Your age, height, and current weight

Again, your BMR (which takes into account your age, weight, and height) will impact the results you can expect from following a 1400-calorie diet.

For example, if your BMR is 1700 calories, then a deficit of 300 calories a day would be a good starting point for losing weight at 1400 daily calories.

But, if your BMR is 1450 calories, then eating 1400 calories a day won't be a big enough deficit to see results. You would actually need to eat fewer calories.

You also need to keep in mind that someone who works out regularly, whether it's weightlifting, HIIT training, or running, will likely need to eat more calories than someone who lives a sedentary lifestyle.

Too much of a calorie deficit can lead to health issues or negative results.

Your history of dieting

Last but not least, your dieting history is another important factor in the weight loss results you can expect to achieve with a 1400-daily calorie intake.

While your BMR is a useful tool for determining your maintenance and deficit calories, a history of heavily restrictive dieting, excessive fasting, or eating disorders could result in your basal metabolic rate not being an accurate measurement for determining how many calories you need to eat to lose weight.

The reason? When you undereat for too long, your body goes into a state of “starvation mode,” which causes your metabolism to adapt to survive off eating fewer calories.

This is detrimental to your overall health. Plus, when it gets to this point, you will find it very difficult to lose weight despite being on a very low-calorie diet.

If you can relate to any of the scenarios mentioned above, it's in your best interest not to restrict your calories or to follow a low-calorie diet, especially without the guidance of a dietitian or a nutritionist.

Hungry staring at a plate

FAQs

Are 1400 calories per day too low for a woman?

Whether you're a woman or a man, how many calories you'll need to eat per day to see weight loss is best determined by calculating your BMR (basal metabolic rate).

In general, the average woman typically needs fewer calories a day than the average man, but to know if 1400 calories a day is right for you, you'll need to check your specific maintenance calorie intake.

This is based on a person's age, gender, body weight, and height.

Why am I not losing weight through intermittent fasting and calorie deficit?

Although intermittent fasting (IF) has been associated with several health benefits, including weight loss, recent studies have shown that women may not benefit from IF as men do due to women being more prone to blood sugar fluctuations and hormonal imbalances.

Therefore, if you're trying to lose weight as a woman, it's not advised to practice intermittent fasting long term, especially not if you're already in a calorie deficit.

If you're a male doing IF while in a calorie deficit and still not losing weight, it could be due to several reasons, including:

  • Inaccurately tracking calories
  • Lacking protein
  • Not eating enough unprocessed whole foods
  • Not active enough
  • Drinking sugary beverages
  • Not getting enough sleep
  • Medical conditions
  • Drinking alcohol

How can I boost my metabolism?

You can boost your metabolism and encourage healthy fat loss in the following ways:

  • Go to bed earlier and get enough sleep
  • Include good quality protein with all meals
  • Nourish your gut microbiome through prebiotics and probiotics
  • Ditch ultra-processed foods for whole foods
  • Include caffeine in the morning – coffee or green tea
  • Practice resistance training or high-intensity interval training

Related: Herbs for deep sleep

Why should you not weigh yourself at night?

Weighing yourself at night is most likely going to make you think you weigh more than you really do.

It's most accurate to weigh yourself first thing in the morning, with minimal clothing, and after you've emptied your bladder.

Why?

Your weight can fluctuate significantly from morning to evening due to the foods and fluids you've consumed throughout the day, hormone changes, strenuous exercise, and other factors.

Guy sleeping in bed

Where do you lose weight first?

In fact, you'll lose weight internally around your organs, like the liver and kidneys, first before you experience visible fat loss.

The first place you lose weight on your body is usually the first place you tend to gain weight.

For some, it might be most noticeable at the waistline and thighs; for others, it might be the face and neck. It really comes down to the individual person.

Where you lose weight first is also likely to change as you age. For example, menopausal women tend to store or lose weight around their waistlines first.

The Bottom Line

If you're eating 1400 calories a day and your weight still isn't budging, it can certainly be disheartening.

Determining the reason why your (supposed) calorie deficit isn't giving you the results you wish for and then taking steps to find a method that works best for you is much easier than you might think.

Whether you're trying to lose weight to improve your overall health or achieve your dream body, it's most important to remember to set realistic and sustainable goals for yourself.

And above all, keep working on eating a healthy, balanced diet that is abundant in whole foods and rich in nutrients so you can look and feel your best!

Adam Author

About the LifeHacker Guy

Hi, I'm Adam the founder of the LifeHacker Guy.

I have a First Class Honours degree in Sports Science from Brighton University, specialising in exercise physiology and nutrition. In my youth I was a competitive Triathlete and long-distance runner placing top 10 in most triathlon races I completed.

Since suffering from Chronic Fatigue Syndrome, I moved into web development, after a couple of years I then moved onto developing a number of online businesses. I've recently taken a sabbatical and I'm now looking to make big changes in my life, hopefully this may resonate with you - join me in my journey!

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