8 Signs You Are in A Calorie Deficit (You MUST Know This!)
Summary
TLDRThis 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.
Outlines
🔍 Signs of Achieving a Calorie Deficit
This paragraph discusses the importance of creating and maintaining a calorie deficit for fat loss, regardless of the dietary method chosen. It introduces eight signs that indicate the presence of a calorie deficit and encourages viewers to recognize these signs to assess the effectiveness of their approach. The first sign is a decrease in body weight over several weeks, emphasizing the non-linear nature of fat loss and the importance of averaging weight changes to identify a true deficit. The second sign is an increase in hunger and a change in taste perception, suggesting that feeling hungry is a normal part of the process and can be a positive indicator of fat loss.
🌙 Impacts of a Calorie Deficit on Sleep and Motivation
The paragraph explores how a calorie deficit can affect sleep quality, with some individuals finding it harder to fall asleep or stay asleep. It advises maintaining good sleep hygiene and evening routines to mitigate this effect. The fourth sign of a calorie deficit is changes in body composition, such as clothes fitting differently and improved appearance in the mirror, which are important for motivation. The paragraph also suggests taking regular measurements and photos to track progress. The fifth sign is an increased focus on food, with heightened cravings and a potential shift in the relationship with food, emphasizing the importance of distinguishing between physical and emotional hunger to prevent overeating.
❄️ Additional Signs of a Calorie Deficit: Cold Intolerance and Mood Changes
This paragraph delves into further signs of a calorie deficit, such as feeling colder, which can occur as the body loses fat and tries to conserve energy. It acknowledges that this is a common experience for many during weight loss. The seventh sign is mood swings, which can result from cutting calories too aggressively or from adjusting to a new diet composition. The advice given is to focus on stress management techniques like meditation, walking, and spending time in nature to help with consistency in the diet plan.
🚶♂️ NEAT and the Final Signs of a Calorie Deficit
The final paragraph discusses the reduction in non-exercise activity thermogenesis (NEAT) as an eighth sign of a calorie deficit, where individuals may notice they fidget less and are more sluggish as their bodies try to save energy. It relates this to personal experiences and suggests increasing conscious activity, like walking 7,000 to 10,000 steps per day, to combat this adaptation and support the lean process. The paragraph concludes by emphasizing the value of perseverance in achieving exceptional results and encourages viewers to subscribe for more content and consider coaching for personalized guidance.
Mindmap
Keywords
💡Calorie Deficit
💡Lean
💡Macros
💡Hunger
💡Sleep Quality
💡Body Composition
💡Food Focus
💡Mood Swings
💡Non-Exercise Activity Thermogenesis (NEAT)
💡Stress Management
💡Progress Photos
Highlights
Creating and sustaining a calorie deficit is key for getting lean.
Different methods like keto, paleo, low carb, or low fat must result in a calorie deficit for fat loss.
Tracking calories and macros is essential to ensure a calorie deficit.
Eight signs are shared to recognize if a calorie deficit has been created.
Averaging weight over weeks is a reliable way to detect a calorie deficit.
Changes in hunger and taste can indicate a calorie deficit.
Hunger can be a positive sign of fat loss and getting leaner.
Lower sleep quality may be a sign of a calorie deficit.
Maintaining good sleep hygiene is crucial when in a calorie deficit.
Changes in body composition, such as clothes fitting differently, signal a calorie deficit.
Taking weekly waist measurements and progress photos helps track changes due to a calorie deficit.
A higher food focus and amplified cravings can be signs of a calorie deficit.
Distinguishing between physical and emotional hunger is important for consistency.
Feeling colder can be a side effect of a calorie deficit.
Mood swings and irritability may occur due to a calorie deficit.
Adjusting diet and focusing on stress management can help with mood swings.
A reduction in unconscious activity like fidgeting can indicate a calorie deficit.
Increasing daily steps can combat the adaptation of NEAT (Non-Exercise Activity Thermogenesis).
Achieving exceptional results requires consistency and effort, but it is worth it.
Transcripts
creating a calorie deficit and
sustaining that deficit over time is one
of the key principles for getting lean
and whichever method you use whether
it's keto paleo low carb low fat
intuitive eating you're tracking your
calories and macros the method has to
put you in a cavity deficit in order for
you to maximize fat loss and what i want
to do in this video is share with you
eight signs that you've actually created
that calorie deficit and some of these
signs i haven't seen other people talk
about and what i'd like you to do is to
be able to recognize them so you can see
whether you're on the right track or if
you need to make changes to your
approach so without any further ado
let's dive into the first sign that you
are in a calorie deficit which is seeing
changes in your body weight averages in
other words if your average weight
across several weeks hasn't gone down
then by definition you have not created
a calorie deficit this is one of the
most important signs and the reason why
i'm saying several weeks instead of a
couple of days is because fat loss is
not linear and water retention can cause
the scale weight to plateau but if you
take your daily wanes and then you
average the highs and lows over the
course of two to three weeks you'll be
able to tell whether you've truly
created that calorie deficit and if you
notice that after let's say three weeks
you've been in a plateau well then it's
time to look at making some changes or
look at your overall diet consistency
now the second sun you may notice is a
shift in your hunger and taste your
meals become less filling compared to
before and you're getting hungrier
sooner so while before it might have
taken you four or five hours to feel
some hunger or maybe you've rarely ever
felt hungry now hunger became a daily
occurrence and it's much more common and
while we do have strategies to reduce
hunger such as eating lower calorie
density foods drinking more water eating
your vegetables eating higher protein
feeling some hunger while you're trying
to get lean is completely normal i
personally choose to do this as a
positive so instead of thinking of
hunger as an emergency that it all sucks
that i'm starving i remind myself that
feeling hungry means that i'm losing
body fat and that i'm getting leaner
another thing that's related to this
that you may notice is that food in
general starts to taste a lot better and
there's a reason people say hunger is
the best sauce and this effect can be
very helpful for changing your eating
habits if you're moving from a more
processed diet to a more healthier
unprocessed food diet because those
healthier foods will now start to taste
a lot better now moving into the third
sign that you're in a calorie deficit
which you may experience is quite common
and that is lower sleep quality now this
doesn't happen to everyone but based on
my personal experience as well as with
clients i've seen that it can become a
lot harder to fall asleep and to stay
asleep so it becomes really important to
stay on top of your evening routines and
your overall sleep hygiene so things
like creating a dark room making sure
that you're dimming the lights at night
making sure you're not using electronics
right before bed that you're not doing
anything super stressful that you can
relax all becomes critical because
before you might have been able to close
by and have a good night of sleep but
that's no longer an option so you really
have to dial these things in and one
specific thing that helps me sleep
better at night is knowing that you've
hit the like button on my videos now
moving on to the fourth sign that you're
in a calorie deficit which is seeing
changes in your body composition and the
most common ones here are that your
clothes fit differently you look clean
in the mirror people are saying that you
look like you've lost some weight and
recognizing these signs of progress is
critical for your motivation and to help
you keep going especially when the scale
weight fluctuates this is one of the
reasons why we're coming to take a
weekly waste measurement as well as
regular progress photos from the front
from the back and from the side so you
can recognize all the progress that
you've been making because the more ways
you have to see that progress the more
encouraged you will be to keep going and
to stay consistent now the fifth sign
that you're in a calorie deficit that
you may experience is a higher food
focus you may notice that you're
thinking more about food cravings get
amplified your relationship with food
slowly changes over time and now you're
at a greater risk of making emotional
food decisions this is why it's so
important to be able to check in with
yourself before you eat whether you're
eating because of physical hunger or
you're eating because you want to change
your emotional state and knowing the
difference between physical hunger and
emotional hunger can prevent a lot of
overeating and help you stay consistent
now the sixth sign that you're in a
calorie deficit which can happen to you
as well is feeling colder i personally
don't experience this until i hit about
10 body fat and if i want to get leaner
at that level i can feel cold even when
it's summer but i do know a lot of
people who had this experience even at
higher body fat percentages while they
were losing weight some report that they
have colder hands and feet others will
say it's their whole body so if you have
this experience just know that it's a
part of the process of getting lean so
it's not something that's permanent and
that things will eventually get back to
normal now the seven sign of a calorie
deficit that some people experience are
mood swings people will often report
that they are a lot less patient and
more irritable while they're dieting now
some of this can be attributed to the
fact that people cut calories way too
low and they're trying to go out this
aggressively and if that's you if you're
trying to diet very quickly we'll
reconsider your approach to move to
something more sustainable now aside
from that it can also be due to a change
in diet composition maybe you used to
eat a lot of junk food processed food
and comfort food which you use to
regulate your mood and now you've cut
that out and you're moving to a more
healthy diet with unprocessed whole
foods which takes some time getting used
to so if you are having those mood
swings first it's not an excuse to treat
other people poorly second take it as a
sign to focus on stress management to
relax more to do meditation to go out
for walks to spend some time in nature
and whatever you can do try to reduce
your overall stress levels and this will
help you with consistency now the eighth
son that you're in a calorie deficit
which can happen to you as well is a
reduction in unconscious activity a lot
of people notice that they're fidgeting
less they're more sluggish their bodies
are trying to save energy and this is
very individual and can vary between
people and it's related to an element of
the metabolism which is called neat
non-exercise activity thermogenesis and
i know on my own body when i'm looking
to get very lean my posture is worse i'm
leaning onto furniture when i'm talking
to people and i'm doing all that
unconsciously because my body is trying
to save some energy and this is why i'm
a really big fan of walking and my
recommendation is to start at seven to
ten thousand steps per day and with
walk-in you can consciously add more
activity into your routine which will
combat this adaptation for neat and so
it will help you get leaner and with
these eight steps overall you really
want to be paying attention to this and
seeing them as positive reassurance that
you're on the right track at the end of
the day getting an exceptional result is
not easy and nobody said it will be but
it is definitely worth it and we'll help
you get there is hitting that subscribe
button below and the notifications by
hit the bell icon details for coaching
on description below if you want to work
with me also leaving another video here
that you're going to enjoy a lot so
check out that video and i'm going to
see you right there
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