8 Signs You Are in A Calorie Deficit (You MUST Know This!)

Summary

This video outlines eight signs indicating you're in a calorie deficit, essential for fat loss. It covers body weight changes, hunger shifts, sleep quality, body composition alterations, heightened food focus, feeling colder, mood swings, and reduced unconscious activity. The video encourages recognizing these signs as reassurance of progress towards a leaner physique and offers tips for maintaining consistency and motivation.

Takeaways

• 📉 Creating and sustaining a calorie deficit is essential for getting lean.
• 📈 Consistently tracking your calories and macros helps ensure you are in a calorie deficit and maximizing fat loss.
• 🔍 Monitoring your average weight over several weeks can indicate if a calorie deficit has been established.
• 🍽️ Experiencing increased hunger and noticing food tastes better can be signs of a calorie deficit.
• 💤 Lower sleep quality may be a sign of a calorie deficit, emphasizing the importance of good sleep hygiene.
• 👚 Changes in body composition, such as clothes fitting differently, can indicate progress towards a leaner physique.
• 🧠 A higher food focus and amplified cravings can be signs that you are in a calorie deficit.
• 🥶 Feeling colder may be experienced by some individuals as their body fat percentage decreases.
• 😠 Mood swings and irritability can be associated with dieting and a calorie deficit.
• 🚶‍♂️ A reduction in unconscious activity, like fidgeting, can be a sign that the body is conserving energy in a calorie deficit state.

Q & A

What is the key principle for getting lean according to the video?

Creating and sustaining a calorie deficit over time is the key principle for getting lean.

Why is it important to track calories and macros when trying to get lean?

Tracking calories and macros ensures that you are in a calorie deficit, which is necessary for maximizing fat loss.

What is the first sign mentioned in the video that indicates you are in a calorie deficit?

The first sign is seeing changes in your body weight averages over several weeks.

Why is it suggested to average your weight over two to three weeks instead of just a few days?

Fat loss is not linear, and water retention can cause the scale weight to plateau; averaging over weeks provides a more accurate indication of a calorie deficit.

What is the second sign of being in a calorie deficit that the video discusses?

The second sign is a shift in hunger and taste, where meals become less filling, and hunger occurs more frequently.

How can the feeling of hunger be reframed in a positive way while trying to get lean?

Feeling hungry can be seen as a positive sign that you are losing body fat and getting leaner.

What is the third sign of a calorie deficit mentioned in the video?

The third sign is lower sleep quality, making it harder to fall asleep and stay asleep.

Why is it important to maintain good sleep hygiene when trying to get lean?

Good sleep hygiene is important because it helps to counteract the potential negative effects of a calorie deficit on sleep quality.

What is the fourth sign that indicates you are in a calorie deficit?

The fourth sign is changes in body composition, such as clothes fitting differently and looking leaner in the mirror.

Why are weekly waist measurements and progress photos recommended in the video?

They help to recognize progress in body composition, which is important for motivation and consistency, especially when scale weight fluctuates.

What is the fifth sign of a calorie deficit discussed in the video?

The fifth sign is a higher food focus, with increased thinking about food and amplified cravings.

How can understanding the difference between physical and emotional hunger help with consistency in a calorie deficit?

Recognizing the difference can prevent overeating and help maintain consistency by ensuring food is consumed for physical hunger rather than emotional reasons.

What is the sixth sign of a calorie deficit mentioned in the video?

The sixth sign is feeling colder, which can be experienced even at higher body fat percentages during weight loss.

What is the seventh sign of a calorie deficit and how can it be managed?

The seventh sign is mood swings, which can be managed by focusing on stress reduction techniques such as meditation, walks, and spending time in nature.

What is the eighth sign of a calorie deficit and how can it be addressed?

The eighth sign is a reduction in unconscious activity, which can be addressed by increasing daily steps to combat the adaptation for NEAT (Non-Exercise Activity Thermogenesis).

What is the role of NEAT in the context of a calorie deficit?

NEAT refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. A reduction in NEAT is a body's adaptation to conserve energy during a calorie deficit.

What is the final advice given in the video for those looking to get lean?

The final advice is to view the signs of a calorie deficit as positive reassurance that you are on the right track and to stay consistent for exceptional results.