If you’re eating in a calorie deficit but the scale isn’t moving, one of these 3 things might be happening.

1. You’re eating more calories than you think.

Let’s say your body burns around 2,000 calories per day and you’re aiming to eat 1,600. That gives you a 400-calorie deficit. But cooking oils, dressings, drinks, snacks, and larger portions add up fast. If those extras add another 400 calories, your 1,600-calorie day is now 2000. Your deficit went from 400 calories to 0.

2. Your weekend is wiping out your weekly deficit.

• If you create a 400-calorie deficit Monday through Friday, that’s:
• 400 × 5 = 2,000 calories.
• Then Saturday and Sunday come.
• Restaurant meals. Drinks. Snacks. Desserts.
• If you eat 1,000 calories above maintenance across the weekend, half of your weekly deficit is gone.
• Your body doesn’t reset on Monday. Your weekly calorie balance matters.

3. You’re moving less than you used to.

Your workouts matter, but so does everything you do outside the gym.

• Walking.
• Taking the stairs.
• Running errands.
• Moving around at work.

If your daily steps drop from 10,000 to 5,000, your daily energy expenditure will generally drop too. That means the calorie intake that previously created a deficit might now create a smaller deficit or not a deficit at all. Before cutting your calories lower or adding more workouts, look at these 3 areas:

1. Track your food accurately.
2. Look at your entire week, not one day.
3. Keep your daily movement consistent.