Why the scale stalls
Adaptive thermogenesis, water retention from training stress, and unlogged calories all blunt the theoretical rate. A stall under three weeks is usually water; beyond that, either intake has crept up or maintenance has fallen, and both call for a recalculation.
- • Weigh daily and compare 7-day averages, never day to day.
- • Diet breaks at maintenance every 8–12 weeks improve adherence.
- • Keep protein high and lift — the deficit decides how much of the loss is muscle.
FAQ
Is a 1,000 calorie deficit safe?
It can be for a heavier person with a high maintenance, but for someone maintaining at 2,000 kcal it means eating 1,000 kcal a day — too low for adequate nutrition. Judge the deficit as a percentage of maintenance, not an absolute.
How long should I stay in a deficit?
Most people do well with 8–16 week blocks followed by 1–2 weeks at maintenance before resuming.
Why am I not losing weight in a deficit?
The most common causes are underestimated intake, an overestimated TDEE, and water retention. Track precisely for two weeks before changing calories.
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