<p>Why Am I Not Losing Weight in a Calorie Deficit? Understanding Weight Loss Challenges</p>

Why Am I Not Losing Weight in a Calorie Deficit? Understanding Weight Loss Challenges

Why Am I Not Losing Weight in a Calorie Deficit? Understanding Weight Loss Challenges

1. Your Calorie Intake May Be Higher Than You Think

Many Singaporeans consume hidden calories from local foods like kaya toast, laksa, and bubble tea. Sauces, cooking oils, and portion sizes can significantly impact daily calorie intake[1]. Even healthy-seeming dishes, such as yong tau foo, can be calorie-dense if deep-fried items or excessive sauces are added.

Solution:

  • Track your meals accurately using apps like MyFitnessPal.
  • Weigh portions instead of estimating.
  • Opt for lower-calorie hawker options like thunder tea rice or soup-based dishes without coconut milk.


2. Metabolic Adaptation Can Slow Your Progress

When you reduce calorie intake for an extended period, your body adapts by slowing down metabolism, burning fewer calories to conserve energy[2]. This is a survival mechanism that makes continued weight loss harder.

Solution:

  • Avoid extreme calorie restriction; a moderate deficit is more sustainable.
  • Incorporate resistance training to build muscle, which helps maintain metabolic rate.
  • Consider occasional “refeed” days to prevent prolonged metabolic slowdown.


3. Underestimating Calories Burned During Exercise

Many people overestimate how many calories they burn during workouts. For instance, a 30-minute brisk walk may burn only 150–200 calories, far less than a meal at a hawker center[3].

Solution:

  • Use fitness trackers for a more accurate estimate.
  • Combine strength training with cardio for better results.
  • Be mindful of post-exercise hunger, which may lead to overcompensation.


4. Hormonal Imbalances Affect Fat Loss

Conditions such as insulin resistance, thyroid disorders, and elevated cortisol levels (from stress) can impact weight loss. Singaporeans who experience chronic stress from work or sleep deprivation may have higher cortisol levels, leading to increased fat storage[4].

Solution:

  • Prioritize sleep (7–9 hours per night).
  • Manage stress through meditation or exercise.
  • If weight loss is persistently difficult, consult a doctor for medical evaluation.


5. Water Retention Can Mask Fat Loss

Your weight fluctuates due to water retention from high sodium intake (common in Singaporean diets), hormonal changes, or increased muscle glycogen stores after workouts[5].

Solution:

  • Reduce sodium intake from processed foods and soy sauce-heavy dishes.
  • Stay hydrated and monitor weight trends over weeks rather than days.


6. You May Be Losing Fat Without Noticing

If you're building muscle while losing fat, the scale may not change, but your body composition improves. Many people in Singapore lead sedentary lifestyles and start exercising with weight loss goals, inadvertently gaining muscle while shedding fat[6].

Solution:

  • Track progress using measurements, progress photos, or body fat percentage rather than weight alone.
  • Focus on how your clothes fit and overall well-being.


Conclusion

Weight loss is not always straightforward, even in a calorie deficit. Factors like hidden calories, metabolic adaptation, hormonal imbalances, and lifestyle habits can affect progress. In Singapore, where food choices and sedentary routines add extra challenges, tracking intake, maintaining muscle mass, and managing stress are key strategies. If weight loss remains difficult despite efforts, seeking medical advice can help identify underlying issues.


Sources

  1. HealthHub Singapore. "Guide to Healthier Hawker Food." https://www.healthhub.sg/live-healthy/healthyhawkerfood
  2. National Institute of Diabetes and Digestive and Kidney Diseases. "Metabolic Adaptation and Weight Loss." https://www.niddk.nih.gov
  3. Harvard Medical School. "Calories Burned in Common Exercises." https://www.health.harvard.edu/exercise-and-fitness/calories-burned-in-30-minutes-for-people-of-three-different-weights
  4. Mayo Clinic. "Cortisol and Weight Gain." https://www.mayoclinic.org
  5. American Journal of Clinical Nutrition. "Water Retention and Body Weight." https://academic.oup.com/ajcn
  6. Journal of Strength and Conditioning Research. "Muscle Gain and Fat Loss in Exercise Programs." https://journals.lww.com/nsca-jscr