What should I know about warum nehme ich nicht ab trotz kaloriendefizit?

A calorie deficit is necessary for weight loss, but many factors can mask or slow progress. Common reasons include: 1) **Metabolic adaptation** – prolonged restriction lowers resting metabolic rate, reducing the effective deficit. 2) **Tracking inaccuracies** – food labels, portion estimates, and exercise calorie burns are often off by 20–30%. 3) **Water retention** – from sodium, carbs, or hormonal shifts (menstruation, cortisol) can hide fat loss on the scale. 4) **Hormonal issues** – hypothyroidism, insulin resistance, or high cortisol (stress) can impair metabolism. 5) **Muscle gain** – if you strength train, fat loss may be offset by increased muscle mass. 6) **Poor sleep and stress** – disrupt appetite hormones (ghrelin, leptin) and promote fat storage. 7) **Medications** – antidepressants, corticosteroids, or beta-blockers can cause weight gain. A deficit of 300–500 kcal/day typically yields 0.2–0.5 kg fat loss per week – only visible over weeks. The scale is unreliable; use waist measurements or body fat percentage. If you've been in a true deficit for >4 weeks with no change, consult a doctor to rule out metabolic or hormonal disorders. MyBody-X tests can provide some biomarker insights (e.g., thyroid, insulin) but are not diagnostic.