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.

Outlines

00:00

🔍 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.

05:01

🌙 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.

Keywords

💡Calorie Deficit

A calorie deficit refers to the state where an individual consumes fewer calories than they burn, leading to weight loss. In the video, it is the fundamental principle for getting lean, regardless of the specific diet method followed. The script emphasizes that to maximize fat loss, one must be in a calorie deficit, which is evidenced by changes in body weight over several weeks.

💡Lean

Being lean is a state of having a low body fat percentage, often associated with a fit and toned physique. The video's theme revolves around achieving leanness through creating and sustaining a calorie deficit, as well as recognizing the signs that indicate one is on the right track towards this goal.

💡Macros

Macros, short for macronutrients, are nutrients that the body needs in relatively large amounts, including carbohydrates, proteins, and fats. In the context of the video, tracking macros is a method to ensure a calorie deficit, helping individuals to manage their diet and maximize fat loss.

💡Hunger

Hunger is a natural sensation signaling the need for food. The script mentions that feeling hunger while trying to get lean is normal and can be a positive sign of a calorie deficit. It also discusses strategies to manage hunger, such as eating lower calorie density foods and increasing water intake.

💡Sleep Quality

Sleep quality refers to how well-rested and rejuvenated an individual feels after sleep. The video script notes that being in a calorie deficit can affect sleep quality, making it harder to fall asleep and stay asleep, which is why maintaining good sleep hygiene is crucial.

💡Body Composition

Body composition is the proportion of fat, muscle, and bone in the body. The video discusses changes in body composition as a sign of being in a calorie deficit, such as clothes fitting differently and looking leaner in the mirror, which can be motivating for continued progress.

💡Food Focus

Food focus is the degree to which an individual thinks about or craves food. The script mentions that being in a calorie deficit can lead to a higher food focus, with amplified cravings and a changing relationship with food, which can impact emotional eating behaviors.

💡Mood Swings

Mood swings are sudden and extreme changes in mood, often from one emotional state to another. The video script identifies mood swings as a potential sign of a calorie deficit, possibly due to aggressive calorie cutting or changes in diet composition, and suggests stress management as a coping strategy.

💡Non-Exercise Activity Thermogenesis (NEAT)

NEAT refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. The script mentions that a reduction in NEAT, such as fidgeting less or being more sluggish, can be a sign of a calorie deficit as the body tries to conserve energy.

💡Stress Management

Stress management involves coping strategies to deal with stress in a healthy way. The video script suggests that stress management techniques, such as meditation, walking, or spending time in nature, can help with consistency in a calorie deficit diet, especially when experiencing mood swings.

💡Progress Photos

Progress photos are images taken over time to visually track changes in one's physique. The script recommends taking regular progress photos from different angles as a way to recognize progress and stay motivated, especially when scale weight may fluctuate.

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