Weight Management
4 min read
Why Body Mass Does Not Decrease
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Table of Contents 7
Many individuals attempting to lose weight do not observe the results of their efforts – body mass does not decrease or even increases. Is the sole reason for the lack of anticipated outcomes an excess of calories? Why does body mass remain constant despite reducing calorie consumption?
01 / 07
I don't consume a lot of food, but I'm not losing weight - is that possible?
The first thing to think about carefully is whether the diet is strictly balanced and takes into account an adequate calorie deficit. Most people who are trying to reduce their body weight cannot estimate how many calories they are actually consuming. Therefore, if their body weight does not decrease over a long period of time, it is important to consider whether their daily calorie intake is appropriate. A good practice is to keep a food diary, both in paper and digital form. There are many apps available on the market that make it easier to control energy intake. The best solution is to record meals as they are consumed and summarize them at the end of the day. In this way, one can realistically assess calorie intake. However, it is important to note that long-term calorie counting is not the best solution for everyone, but it is worth at least trying this method for a short period of time. It is an excellent way to develop weight consciousness.
02 / 07
Thermic effect of food on the body
The thermic effect of food on the body is the energy expended by the body for chewing, digesting, absorbing, and metabolizing the consumed food. It is estimated to be around 10% of the caloric content of food (G. P. Granata, L. J. Brandon 2002).
03 / 07
NEAT process for fat reduction
NEAT (non-exercise activity thermogenesis) is a form of physical activity performed outside of training, such as walking, climbing stairs, cleaning windows, etc. This process results in the burning of a significant number of calories. However, it is important to note that during fat reduction, there is less energy available, which leads to a decrease in physical activity outside of training. The human body tries to counteract this deficit by limiting unnecessary energy expenditure. Less movement throughout the day means that fewer calories are burned, resulting in a smaller deficit than anticipated. It is not possible to accurately determine the number of calories burned through NEAT, but we can monitor our activity and maintain it at a constant level using devices such as step counters or an application on the phone.
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Causes of body weight alterations
In the course of the weight reduction process, numerous individuals encounter a lack of progress or even an increase in weight, despite implementing a suitable diet and engaging in physical exercise.
05 / 07
The process of hydration
The factors that contribute to weight fluctuations include: - the better the body is hydrated, the greater the body weight. Often, people who start reducing body fat adopt healthy habits, including regular water consumption. Therefore, at the beginning of weight loss, body weight may increase, but this does not mean that body weight has increased, which is often forgotten during weight loss; - a higher intake of salt and salty foods can also contribute to water retention in the body, which can lead to weight gain. Research has shown that an increase in salt intake can lead to weight fluctuations of up to 2 kg (F. J. He et al. 2005); - the water content in the body changes during the menstrual cycle. The highest water content is observed in the late luteal phase (T. Tomazo-Ravnik, V. Jakopič 2006), which can also lead to weight gain; - not everyone knows that eating dinner too late (just before bedtime) can lead to weight gain the next day due to undigested food.
06 / 07
Observation of development during weight reduction treatment
To thoroughly track progress, the best method is to use weight, centimeters, and figure photos. However, caution should be exercised to always weigh the same weight on the same scale, in the morning, after fasting, after the morning toilet. Moreover, women should take into consideration the phase of the cycle they are currently in. It is not worth comparing body weight measurements between cycles, as they will significantly differ. Furthermore, an excellent idea is to take figure photos to notice actual changes.
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Brief Summary
If we do not see the results of weight loss, we should first check the diet in terms of the number of calories consumed. It is important to remember that many factors can affect weight gain, but it is not always associated with an increase in fat tissue levels. During the weight reduction period, it is important to pay attention to a properly constructed diet and regular physical activity, which helps to deepen the energy deficit and maintain as much muscle mass as possible. It is also important to regularly track progress by routinely measuring and photographing your body silhouette.
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Scientifically reviewed by a clinical dietitian
• 25.03.2026
mgr Champagne C.M. et al., Energy intake and energy expenditure: A controlled study comparing dietitians and non-dietitians, „Journal of the American Dietetic Association” 2002. Granata G.P., Brandon L.J., The thermic effect of food and obesity: discrepant results and methodological variations, „Nutrition Reviews” 2002, 60(8), 223–233. He F.J. et al., Plasma sodium: Ignored and underestimated, „Hypertension” 2005, 45(1), 98–102. Tomazo-Ravnik T., Jakopič V., Changes in total body water and body fat in young women in the course of menstrual cycle, „International Journal of Anthropology” 2006, 21(1), 55–60.
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