{"id":20158,"date":"2022-05-20T01:01:09","date_gmt":"2022-05-20T01:01:09","guid":{"rendered":"https:\/\/lifehackerguy.com\/?p=20158"},"modified":"2023-03-14T01:26:55","modified_gmt":"2023-03-14T01:26:55","slug":"eating-1400-calories-a-day-not-losing-weight","status":"publish","type":"post","link":"https:\/\/lifehackerguy.com\/eating-1400-calories-a-day-not-losing-weight\/","title":{"rendered":"Eating 1400 Calories A Day And Not Losing Weight"},"content":{"rendered":"
\n

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?<\/p>\n<\/div>\n

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!<\/p>\n

There are numerous practical ways you can address this disheartening problem and begin to see the results you've been dreaming of!<\/p>\n

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<\/a>, how you can make progress, and what to realistically expect while eating 1400 calories per day.<\/p>\n

Reasons Why You Aren't Losing Weight on 1400 Calories a Day<\/h2>\n

Figuring out why<\/em><\/strong> you're struggling to lose weight is ultimately the key to your success.<\/p>\n

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. <\/p>\n

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

Calories are not the same<\/h3>\n

Calories are not the same because they come from different sources and affect the body differently. <\/p>\n

For example, a calorie from protein affects metabolism differently than a calorie from fat or carbohydrates. <\/p>\n

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.<\/p>\n

This makes the previous model of calories in and calories out (CICO) somewhat redundant.<\/p>\n

Calorific availability in foods vary<\/h3>\n

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. <\/p>\n

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.<\/p>\n

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. <\/p>\n

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.<\/p>\n

Preparation of food affects calorie intake<\/h3>\n

The preparation of food can have a significant impact on calorie intake. <\/p>\n

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.<\/p>\n

Moreover, relying solely on food labels to determine calorie intake can be inaccurate. <\/strong><\/p>\n

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. <\/p>\n

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.<\/p>\n

To accurately determine calorie intake, it is essential to consider the preparation method and portion sizes and pay attention to hunger and fullness cues.<\/p>\n

\"Counting<\/p>\n

Related:<\/strong> Noom review<\/a><\/p>\n

Food quality matters, not just calories<\/h3>\n

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. <\/p>\n

By contrast, processed and refined foods that are high in sugar, salt, and unhealthy fats can lead to overconsumption and promote weight gain.<\/p>\n

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. <\/p>\n

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

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. <\/p>\n

You have been in a calorie deficit for too long<\/h3>\n

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!)<\/em><\/p>\n

Why?<\/strong> <\/p>\n

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.”<\/p>\n

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.<\/p>\n

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.<\/p>\n

Lastly, if you're practicing intermittent fasting<\/a> 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<\/a>, especially for long periods of time.<\/p>\n

\"Intermittent<\/p>\n

You\u2019re relying on the scale to track your fat loss<\/h3>\n

Do you weigh yourself religiously every day to see how much weight you've lost?<\/p>\n

In reality, the scale is not<\/em> the most accurate way to measure fat loss<\/strong> and shouldn't be the only measuring tool you depend on.<\/p>\n

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<\/em> actually lost body fat.<\/strong><\/p>\n

So, why isn't the number on the scale an accurate indicator of fat loss?<\/em><\/p>\n

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.<\/p>\n

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.<\/p>\n

Did you know?<\/strong> 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!<\/p>\n

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

Top tip:<\/strong> 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.<\/div>\n

You are suffering from underlying medical conditions<\/h3>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

\"Businessman<\/p>\n

Your body is under too much stress<\/h3>\n

Ever thought about stress being the main culprit of your dilemma?<\/em><\/p>\n

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

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.<\/p>\n

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

If you're cutting calories to lose weight, it's essential that you manage your stress levels so that you can reach your goals.<\/p>\n

\nHere are some common reasons why you could be experiencing chronic stress:<\/strong><\/p>\n