8 Signs You Are in A Calorie Deficit (You MUST Know This!)
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- čas přidán 11. 09. 2024
- Here are 8 signs you’re in a calorie deficit and on the right track to lose body fat.
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About the video:
Creating a calorie deficit is the most important element for maximizing fat loss. All of the popular approaches for getting lean including keto, paleo, low carb, high carb, or tracking calories and macros ultimately work because they get you in a calorie deficit. That is the mechanism that you need to know. But how do you know if you are in a calorie deficit for weight loss? What are some calorie deficit symptoms that you can use to see if you’re doing it right?
In this video, I’m sharing 8 signs that you are in a calorie deficit which will help you learn how to create a calorie deficit and when to make the right adjustments to your diet. Understanding this is essential for reaching a low body fat percentage and I hope these calorie deficit tips will help you on your fitness journey.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#callries #getlean #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
Here are 8 signs that you have created a calorie deficit. If you are looking to get lean, this is essential for you to know so you can see if you’re on the right track or if you need to adjust your plan. Enjoy! -Mario PS. After you finish this video, you’ll also enjoy this one czcams.com/video/KcvEvf09zRM/video.html
I didn't know Robert Downey Jr. was so in shape
As it turns out, I was in too much of a deficit. Like 500-1000 calories below 😬. I was gaining muscle fairly slowly so I can’t wait to see how I fair after eating a proper amount of protein and calories
Calorie deficit don't work
Broken sleep and hunger are the biggest problems for me. I don't feel refreshed, so workouts are a completely unenjoyable slog. Bulking is great when you're just eating large amounts of oats and sweet potato, and there's enough energy to power through heavy weights sessions for fast progress, but on a deficit there's a big battle with mood, and the brain does everything it can to convince you to eat.
Idk, it's all about mindset.. I never felt weak going on a cut.. I'm not hitting my PR but I just do more reps instead.
You bulk on sweet potato and Oats! I do Burgers and Chocolate.
@@AakashKale27you must be consuming eggs and chicken
@@GamerVijayy ofcourse, with some complex carbs.
Make it sure you eat vegetables and fruits, rich in fiber. Whatever excess fats, sugar you have the fiber will absorb them.
It is best to eat while you exercise and you want to build muscle and bones.
Bones need calcium and minerals, muscles is made up of proteins. So your food should have those.
Sleep is part of losing weight especially on resistance training ( like carrying weight etc)
The main sign you're in a calorie deficit: You're miserable.
😂 yes
Amen 😑
Right!
Lol 😆
No lies here 😂
Hunger definitely hasn't been a sign for me. I can feel completely stuffed on 1000 kcal and feeling ravenously hungry eating 3000 kcal over an entire day. Completely depends on what and in what timeframe I'm eating.
I've done intermittent fasting a while ago and I still do it sometimes for couple of days. Sometimes I do it without thinking because I don't have time to eat when I move buildings in university, I also have a lot of sports at school so that goes well with having an empty stomach- means I do workouts in fasted state.
But what I wanted to say is that Im used to being hungry and I have no problem eating one meal a day (OMAD)
It all depends from person to person.
Same
In my experience more eating creates more hunger
I think it depends on what you’re eating. If you’re eating 3000kcals of simple carbs, like pasta, then you’re gonna feel hungry MUCH faster than if you ate 1000kcals of fatty beef. Fat is much more satiating and contains less calories. So, while calorie counting can be effective, the kind of calories you’re taking in MUST be taken into consideration. I only eat one meal per day(breakfast) and yet I barely ever get hungry because I eat a high amount of healthy fats. I’ve lost 38 lbs doing this, yet it’s felt unbelievably easy because the quality of food I’ve been consuming has been much higher quality and it requires less to fill me up.
Maybe that 3000 cal you're eating is carb heavy trash. That can cause sugar crash which causes more hunger. Carb heavy foods are not beneficial for overall fitness.
Whatever you do, don't weigh daily. It will frustrate you.
I don't agree, i think it frustrates you if you don't do it for a long period of time, personally I weigh myself everyday, at first i couldn't understand why the fluctuations happened. Then, just by doing it often enough I understood it depends on how much I eated last day, if I had already gone to the bathroom, if i drank too much or too little water last day, for me it was just learning by myself that weight is not always the same and made me less frustrated by being a pound heavier on a specific day
True,it actually works better for me when i weigh myself monthly rather than daily or weekly
For me once a week, at exactly at the same time on the same day, is the best way to monitor my weight. A week is not too short but is long enough to make adjustments.
I weigh and track myself daily, but I'll only compare weights over weeks/months. On a larger scale, the daily fluctuations don't matter much, as long as the overall trend in the chart is down.
@@yosoyundiego5433just weigh once a week, itll get the goal of weighing regularly without the furstration of fluctuating weight
I cut out sugar, added some weights to my HIIT workout and started doing evening runs on top of my morning work outs. I can definitely feel and see the weight coming off, about 5kg fat loss in 3 months. I feel damn great.
Nice job i lost 18 kgs in 5 months no cardio
So you didn't really create a deficit ny eating, but you did create it by exercising. That's neat
@@adityan3208 Wrong. that's eat (exercise activity thermogenesis)
@@morganmitchell4017 Lol, it took me a minute to get that one.
@@mindoftutorials yeah but how much did u weigh at the start
I was having trouble sleeping these past weeks and I was wondering why (I normally sleep like a bear). Thank for the info mate
Glad to help!
Sameeeee. Now I take a small dosage of zquil to force my body to relax with the diphenhydramine 🥴😵💫
I am literally facing this right now.... it is 4 am and i woke up randomly
@@milediwassim2661 same lmfao. I even took zquil and still waking up at 3am 🤣
Guess I am making gains 🥴
@@ice.ringer1248 well I read that's stuff can cause weight gain. 🤔 hmmm I would need to research that again ..
This video was right what I needed today. It’s relieving to know that feeling hunger and food cravings is pretty common.
I've felt colder while on caloric deficit, but I also realised I ate moderate protein.
Having my protein intake increased, lead to feeling better, as higher protein consumption drives more thermogenesis.
Besides that, I have to say about the opposite as well.
During the summer, when I consume lots of protein, I feel way less comfortable with the heat.
Agreed, I am always cold now as I am also down over 50 pounds - Good point!!
I found carrying a Fitness tracker helped with the coldness as well, since the pedometer helps keep my NEAT up.
i wasn't aware of becoming cold when getting lean. this is my first time trying to get to 12% and my hands are FREEZING
You prolly lost water
If your body is colder than you're burning calories slower so it's not gonna work too well anyway.
Not an excuse to treat other people poorly. THANK YOU. Sending this to my wife. I'm sure it will be well received.
Has your wife already expressed she wants to lose weight healthily? Or did you just get this idea all on your own?
I'm thankful for this video because not only does it confirm I'm in a calorie deficit, but now I'm more self-aware that my calorie deficit is badly affecting mood swings for me.
for sure. its best to eat what the body needs to maintain and build muscle. the body and the brain cannot function properly if its not. given what it needs!
Honestly, I get a little discouraged when I KNOW that I am in a calorie deficit by tracking my calories in and my calories out, BUT the scale does not decrease, or it even increases. I rely on my faith that I am going in the right direction, and I keep going.
Add some cardio 300-400 cal's a day. BUT do not over eat. I found by diet i can maintain but not lose.
@@momentumstocks3493 I am doing 4 hours per day on the treadmill.
It impossible to maintain or gain weight in a 500 calorie deficit. I'm 6'2" and over 50 and in one month I drop 15lbs eating 2500 calories a day. I do 30 minutes of elliptical everyday. Your not counting your calories correctly.
@@jimmylight4866 I have maintained and even GAINED weight while in a caloric deficit. I use a fitbit to track the amount of calories that I burn. The fitbit app has a way for me to log and record what I eat. I do so honestly and the app tracks the amount of calories that I consume as food. I have maintained a 1000 to 1500 kcal/day deficit since prior to Thanksgiving. Since then, I have lost 15 pounds and I am down to 150 pounds and roughly 15% body fat as measured by an InBody machine at the LifeTime Fitness that I attend. I have a lot of free time and I have been doing 4 hours per day (2 hours per session, two sessions per day) on the treadmill at 3.5 mph and 3% grade. I target a 1000 to 1500 kcal/day deficit to ensure that I am actually in a deficit. My abdominal fat and lower back fat are almost completely gone and are continuing to decrease. I do not understand it. It makes no sense. I typically burn 3000 kcal/day and I typically consume 2000 kcal/day. But whether I understand it or not, it is happening. I've been stuck for 2 weeks.
@@garysimpson7326 It might be leptin. You need more of this hormone to signal your brain it is ok to continue fat loss. This hormone is released from fat. You need to eat 3000 calories per day for 2 days then come down to 2500 calories. 1000 deficit is too much. It tripping your body into survival mode. At 2500 you will be able to add some muscle. Stay at a 500 calorie deficit for awhile and you will slow burn fat and keep more muscle. Run 50% protein 30%fats and 20% carbs, focus Carbs pre and post workout. The rest of the meals have with your fats. My fats are nuts mixed and avocados. No fats in post workout meal. Example my pre workout meal starting at 5:30am
1 cup oats cooked on stove top
100g blueberries 1 whole kiwi eat skin
1 scoop whey isolate, 15g 80% dark chocolate, 5 eggs but only two yolks. 1/2 gallon of water almost 3 cups of black coffee. Hour later train. Weights and cardio. 10min warm up weights then 20 minutes after weights. I burn around 3200-3300 a day.
Post 1 scoop whey isolate
1 cup homogenized egg whites
1 whole kiwi fruit
1 white bagel
1 tbspn of jam
Study Leptin, you have to convince your body it's ok to get back to burning fat.
Thanks, Mario. I think the point about distinguishing between physical and emotional hunger is an important one. I find that lots of times I want something to eat, not because my body actually needs nourishment, but because I want some type of stimulation. As you point out, being able to say "nope, I'm not really hungry, I'm just stressed" can be an important tool.
This always happens to me late at night. It's actually really hard to resist this urge for me. I'm not obese but I'm quite a skinny fat and I've been struggling to be in a caloric deficit.
@@kventinho totally same
@@kventinho something that helped me leave that sort of situation is being busy. I don't know what your situation is like so forgive me, but I'll give you a short run down of what helped me.
My logic has been if I have this perpensicity to eat in ideal time, reduce ideal time and I'll be less tempted to eat. That means doing anything, anything especially physically active or activities of intense mental focus will reduce hunger signals for me. There just isn't time to think about being hungry in those cases.
I find days where I'm occupied like a stated above, I actually have to seek time just for eating, instead of inpatiently waiting out the time for the next meal in my diet plan.
And oops 2 year old comment lmfao
One of the best things I did last year was subscribing to your channel. There's a lot of bs in youtube fitness community regarding fatloss, but your content is always precise and straight to the point. I'm thankful to you for putting up quality content for us.
Good job Mario. Hope you're doing well 😊
Glad to hear you're on board!
I have all these signs I thought I was doing something wrong because I always felt hungry and constantly thinking about my next meal so I started binge eating and fell off. Now that I know it’s something normal I’m going back at! Thanks for knowledge definitely needed!
Make sure you're not cutting your calories too low. that's a telltale sign that you were not eating enough, even in a deficit
exactly. when i cut to 2200 (from 3k maintainance because 2200 was the magic number i heard all the time), 3 days of doing that then binge, 3 days calorie deficit, then binge. so now im up to 2700 with hit 15 min cardio on incline treadmil and 10 k steps per day along with my weight training.
Hunger also goes away after a while. If you get used to not eating every time you feel hungry you get used to it and the hunger goes away completely. Just need to get used to power through those 20 minutes or so. And as the others mentioned since I increased protein significantly I do not feel hunger at all. Though I have done hardcore diets before so I am used to fighting it off. But now it's just gone. Had a shake 12 hours ago, cycled 3 hours. Consumed 300 kcal and not hungry. I might just go to sleep with a 3000 kcal deficit. Or eventually make a salad with some toast and cheddar. Oh yeah I did have mango juice call it 500 kcal in the last 24 h. Most in protein.
An underrated tool to keep yourself in a deficit or maintain leanness is fasting.
Constant low calorie made me feel low energy throughout the day. It made workouts super mentally & physically challenging to complete.
Now I eat plenty on my fed days and workout those days. I use any fasted days as part of my recovery days.
I’m having excellent results in terms of body composition, energy, and just simply feeling a whole lot better 💪
I stop eating after a 4pm light meal. Gives me enough energy to get through the day and I only feel a bit of hunger at night. I sleep better on an empty stomach too. Much more comfortable than being on a constant deficit.
July 2020: I was 25 lbs overwieght, started keto diet and went down from 198 to 154 lbs over 7 months time but I realised I became skinny fat with less muscle mass obviousl. I did my best to workout whilst in keto but stamina did not help
February 2021: stopped keto and started to eat sensibly with regular workout 3 sessions/ week, I did not put on extra weight but my gains were very limited.
August 2021: workout 6 sessions/week , cardio 3 sessions/week plus walking average 7k steps per day. Started to focus on eating I gram protein/lb bodyweight. Outcome is very promising and started to build impressive muscle mass, trousers dropped 2 sizes and musvle growth is noticeable especially shoulders and chest. Journey continues.
P.S. I am 46 years old and fulltime job.
How long was each cardio and workout session?
@@rdproctor9617
1. Workout session 50-60 minutes
2. I leave my smartphone at home or in my car to avoid any distraction
3. I put timer on workout for 45-60 seconds and rest inbetween sets 15 -20 seconds
4. Cardio session is usaually HIIT 30 minutes including warm up and cooling down
5. Brisk walking 7k steps"so far".
6. Be sensible, smart and responsible. Take it easy and start low and go slow but make sure you make progress as you go on. Progress can be either increase your frequency, time, weight or better form of exercise.
7. Compound exercises i.e squats, RDL, barbell over head press, chest press are the key. They burn more claories and target bigger muscles.
8. Abs, bu and tri should not be your main focus but don't ignore them either. I usually chip'em in with other compound ones.
9. Perseverance is the key. One workout will not make you.
This is true. I started doing keto diet before and I lose a lot of weight but then I realized it's just a water weight. So I go back to my regular diet but in a calorie deficit. it's way better.
@@ibrahimmo5785 what’s your height if you don’t mind me asking?
@@FerventReminder 5’10”
I have experienced all of these except for mood swings and being cold. I really like seeing the changes in my body everyday no matter how minor, it is taking a long time because rather than fat going away from one particular area at a time, your bodyfat is being chipped away from different area's at a time so progress may seem/look slow.
Also I can attribute that the more muscle you have, the more faster you're going to lose fat, i'm not saying it's going to be super fast to lose fat but it is going to help.
Walking and natural food really helped. We spent a month in italy for a uni trip 7 years ago and i slimmed down without trying.
This is so spot on! Everything is true. The sleeplessness is real. I shoot right up out of bed with like 6 hours sleep and hungry. When I’m deep in a deficit I’ll occasionally take melatonin if needed. Keeps 2am hunger pangs down.I highly recommend ZMA from ON every night too works great for sleep/recovery for use all year.
i thought the hungry side was unnatural honestly. i’m not the type to eat stuff and i barely crave. but recently i’ve been limiting my calories and i noticed i just wanna eat a whole bunch at one time. i thought this was me wanting to break my “diet” but it seems universally this is normal. i’m on the right track then and i’m doing above perfect when it comes to limiting my calories and getting in my protein. i’m very proud of myself
Appreciate your videos man. You show some clips of your body to let people know you know what you’re talking about, but you don’t focus the content about you.
Too many other folks on CZcams will have it in the reverse where it come across as a brag about their fitness rather than content meant to help others get there too.
Are you in a caloric deficit? Me looking at the Fanta I just chugged down….no, I’m not.
lol
I’ve been on a calorie deficient diet for the last 3 weeks. I have just about all of these symptoms outside of feeling cold. It’s been such a struggle but I’ve been pushing my hardest to stick to it until my next goal weight of 210.
I have noticed the cold more once you have lost more than 30lb because it is a lot less insulation on the body than you are used to especially if you lost it quickly
Definitely feeling the sleep changes. Iv'e been cutting for two months now and recently I can't sleep more than 6 hours a nights.
These reality checks are really helpful. A lot of the content out there doesn’t talk about what you should expect to feel when in a caloric deficit and that can be very detrimental to consistency. This is definitely the case with me.
Just want to add that if you experience actual sleeplessness, and feel slightly sick you are too deep in a deficit. That happened to me recently.
Interesting!
What about dizzy spells during a fast? Sometimes I get this few seconds where i feel light headed...It passes.
@@momentumstocks3493 Never felt dizzy.
But I was really talking about being sleepless (3-4h/night) for more than a week and getting slightly sick from working out, etc. That changed after I switched from 5:2 intermittent fasting to calorie tracking.
Fasting worked fine for me, while I was still "fat" but now that I am in a normal weight range and trying to recomp my organism does need some more energy apparently.
Thanks for this summary Mario. After years of trying to achieve a better physical appearance, I've hit my stride the last 3 months and am hitting all your bulleted items you mention. At 53, this has been a huge breakthrough to finally get the system down, albeit from trial and error.
Great work!
I feel way colder and worse quality of sleep, so much mental/emotional illness, less energy and motivation, less appetite and hunger, more thoughts about exactly healthy food/how to improve diet. And now i'm confused, am i in deficit?
I’m 16 and in a deficit for the past month. Being so young, you don’t really know much if you’re going in the right direction and this video helped a lot! Thanks!!!
You know that you to still grow with the extra calories?
@@iche9373 maybe he’s overweight
@@thebcwonder4850 I'm not but i was so I'm cutting to loose all the unhealthy fat i had, I'm going slow to avoid muscle loss so in a slight deficit.
@@aamishazeem3770 if ur not overweight, you should honestly just maintain or a slight lean bulk bc. ur still growing so this is where you will put on so much muscle
@@oofutile3530 so true, my comment is two months old and I'm on maintenance w body recomp rn, been a month now. Thanks for the advice fam.
Perfect timing on the video I just started my fitness and dieting journey two weeks ago. I’m at 26% body fat, hoping to get to and maintain atleast 16%.
Happy to help!
@Newlifestyle40 Thank you man, I’ll check it out
How is it now?
Just when i had thought i had thoroughly covered all the basics of fat loss and building muscle over the years, i watch a few of your videos and BOOM!! So much more new, solid evidence based information down to the nitty gritty and finer details. Mind blown! I’ve learned so much in just a few hours and you’ve explained a lot of what I was experiencing!
Thank you!
Cold intolerance insomnia have been dominant symptoms for me. Thanks for the video well done.
I know this comment is 2 years late but this video is very comforting. I’m trying to take back control of my mental and physical health by losing weight and every-where you go it’s people condemning calorie deficits and just telling people to be more active.
I’ve been on a calorie deficit for two months now, huge lifestyle change. I’m really happy that my sleep hasn’t been affected too much, although I do tend to wake up earlier and feel less tired in the mornings.
Do I have to feel hungry?? Eat protein and you won’t
Yea my sleep has been booty but my body definitely is changing. Don’t matter what time I go to bed, I wake up at 8 am. I hate it 😡
yo i recently pulled myself out of a funk where i reverted and started eating poorly. it only lasted a week but it honestly made me miserable enough to commit even more so to my health, this video showed me i was on the right track. thanks mario, love the content!
I have friends and family say I've lost weight and all that, but personally don't feel too much change. I still look down and see tons of fat, and can feel it too. Anyway, I'm happy af with my progress, and remind myself I've been doing this for 3 months... that's 1/4 of a whole year... So head down, and I keep moving forward from here
Fr my friends and family tell me im thinner the scale says shows less weight and i sized down but i still see myself the same
@@Carnecrudo1217 it’s the weirdest thing bro. I guess we’ll never be satisfied with ourselves from this point on. And just have to take other people’s word for it haha 🙃
Start doing cardio, go for a jog on a treadmill for as long as you can, then lower the paste to an accelerated walk for about 5 minutes, then back to jog. Do that for 30 minutes 2 times a week you'll loose the fat
When i diet i stop pooing every day. Is that normal? It changes to once every three days or so
Not sure if it’s normal or not, but it happens to me, too!
First time coming across your channel and THIS has been one of the most informative videos I have come across! I’ve been on my weight loss journey since October 2021 and it was going great but for the last month I’ve hit a plateau which has been a bit frustrating, however, all the signs you listed - I seem to have checked all the boxes! 😳 This video allowed me to realize that despite this plateau, I’m still in a calorie deficit, therefore, am still heading in the right direction. My monthly progress pics have kept me motivated however I am grateful to know there are other signs of evidence to my continuous change. Thank you for this!
THIS IS A GREAT VID. IF YOU HIT A PLATEAU, THERE IS AN ISSUE WITH THE FOODS YOURE EATING/LACKING AND YOUR HORMONES. ITS EASY. WE NEED TO KNOW HOW THE BODY WORKS, BEFORE WE BEGIN TO CHANGE IT.
I am a newbie in fitness muscle and i believe this guy is the best !
2.5 more weeks and I will start to find out if I have gained any muscle in the last 3 moth or so. Been in an about 300-400 calories surplus in those months. It was very difficult for me to convince myself to gain weight. I have always, always tried to be leaner so I can swim, bike and run faster.
The insomnia, lack of quality sleep has been a killer for me... now it makes sense.
I am definitely in a pretty big calorie deficit but the scale stopped going down quite a while ago and even though my body is still changing, it can definitely be discouraging
Yeah I run a 1000 kcal deficit and just suddenly stopped loosing despite at first dropping a kg a week. As my protein intake is high I think I'm building muscle and burning fat. But noticing changes, clothes looser, feel much stronger etc... but it is discouraging, I droped 15 kg and now nothing for a month despite running an even higher deficit...
@@221b-l3tit's happening to me right now, I've lost 15 kg in 3 months and now not even a bit In the last 2 weeks even tho I increased the workout and kept same low calories diet, reached a plateu or something
Very simple.
1) veggies
2) ragi flour
3) gram flour etc
4) chicken breast
5) fish.
6) fiber rich nuts, chia, heart hemps, pumpkin seeds smoothie.
Eat only 2 times a day
You’ll never cross 2000cal
Hurrah for Monday. Cheers for your content as always
Enjoy!
"Hunger is the best sauce" is absolutely true! I am a relatively fat individual, but I've lost about 15LB in the past 3 months. I know I'm in a calorie deficit because I was able to just eat a raw carrot without anything on it. Keep in mind, I'm male, 23, and 286LB at 5'11 and not lean what so ever.
You have hit eight nails on their heads! Super accurate and comprehensive, these 8 signs are the story of my life. It used to frustrate the hell out of me but i love how you changed the narrative and say that we should look at those signs as assurances :)
I like how smooth this guy adds the ‘’hit the like button”
Always looking forward to your videos Mario! You've helped me so much with living a healthy lifestyle and whenever I get discouraged on the journey, I just go back to your advices and It always put me back on track. Please keep up the great work!!!
Appreciate it!
After 3 weeks of a low-calorie mostly-whole-food diet, I’ve lost almost 10 lbs (165 down to 156). I’ve experienced almost all of these symptoms except for sleep issues. But! Being hungry no longer makes me panic nor do I get stomach pain any longer.
Perfect timing for me -- you just answered so many questions that have been coming up for me lately!
Glad it was helpful!
Recently I’ve been having trouble sleeping, finally I can rest assured after watching your vid.
biggest sign for me was losing my strength overall. for instance my bench went from 150kg to 140kg max 1 RM. i lost 17kg weight overalls. fat percentage went from near 30s to now near 20s. imo, it was a good trade.
yeah my sleep was definitely affected, but i also think that i need less sleep time to feel "refreshed".
The brain and body needs time to adjust from a mostly processed diet to unprocessed like you're mentioning at 2:17. Being so used to extremely delicious, calorically dense foods makes apples and carrots seem bland. With time these flavors will be more flavorful. Took a little bit for my taste buds to transition.
I love my salads and lean meats (pause) but I still like myself some fast food n sweets. Still been losing weight in a steady pace cause I’ve been in a deficit and tracking my protein
@@DrOrr great to hear! I'm not a health nut by any means, I had 3 cookies today haha. It just seems a lot of the population struggles with moderation of sweets and processed food. Tracking calories is truly enlightening
@@john-atallah Fr I don’t know what it is but I’ve become more disciplined with controlling the amount that I eat and keeping track of everything, already lost 6lbs these past 5 weeks from being on a deficit, high protein diet, and walking 10,000 steps daily.
Oh God - I've been so stressed about the fact that I've been sleeping so poorly lately. At least now I know why (and it absolutely started when I started dieting, so it makes sense!)
what a coincidence i was searching for this and it has recommended
Awesome!
A definite sign I notice is a change in the smell of my breath and urine a couple days into a fat-reduction diet. When the body switches to ketosis (fat burning) this has to occur to some degree whether noticed or not. The main ketone is acetone so that's what it smells like.
Too much ketosis can mean diabetes (ketoacidosis where the body's ability to process its normal glucose fuel breaks down so it screams for an alternative that eventually goes too far and becomes toxic), but everyone always has some level of ketosis. When on a fat-burning diet there will be more ketosis.
Fasting for half a day can have 2 to 6% ketosis and fasting for a few days can lead to a 30 to 40% ketosis (but also more muscle loss). High protein or fat diets with restricted carbs also leads to more ketosis. I don't recommend going too far into this state though but anyone on a diet should be eating enough protein to maintain muscle and enough good fats to remain healthy (leaving some level of carb restriction and since body fat is being burned then there has to be ketone production).
If your breath or urine changes smell significantly (strong ketosis) then you probably went way too far in a calorie deficit, you're eating a high fat/protein keto diet (science is still debating if this is safe), or you're developing diabetes. A slight ketosis smell is a sure sign of fat burning. I usually get way thirstier (drinking more water) and probably more used to the smell, so it mostly goes away a week into a diet.
If you buy ketone testing strips and then measure the volume of your urine and your urine's ketone levels you could get a fairly accurate measure of the fat you're burning. Some ketones leave the body in sweat or breath, but most are filtered out by the kidneys. Ketones HAVE to be produced when fat is being burnt as that's part of the chemical reaction.
My sleep quality has really suffered during my fitness journey. At first the workouts made me sleep like a baby but since my body adapted I get 5 to 6 hours per night. My energy level during the day is still pretty good, but it would be nice to not wake up at 3:30am.
You're likely cutting calories too hard...give yourself a maintenance calorie day or two each week. that has helped me resume my weight loss after a plateau.
@@Chaingangsoldiernit I think you're right but its been a challenge to find the right intake per day. The range is surprisingly narrow. If I add 200 calories I add a bit of muscle but fat loss is less that 0.3 pounds per week. -200 calories and I lose a pound per week but also muscle mass. Biology is weird.
@@stillmattwest I feel you on that. But one thing you'll realize is that when you throw in a few maintenance calories days, you can use those to push through strength plateaus as well and that extra push is what kicks off that fat loss process further in the recovery phase.
Great video. Thanks for sharing.
Cheers!
Wow! I just recently started being focused on my calories and the other night I woke up around 1 and stayed awake until 3 and that truly is the furthest thing from normal for me. I notice that I can do well for a couple days, then I just crave a "big" meal so bad that I usually have one meal that brings me out of that deficit. I hate it. I just find it so hard to fight that impulse.
same here its been going on for 3 weeks now. didn't know wtf was going on. waking up wide awake 2am 3am 4am
Yh me too ✋ 😬
When I do prolonged fasts (48-72 hours) I usually go for a walk when I feel hungry. Hunger is in your head and I know because I usually crave sweets instead of real food.
Through the month of January and the first half of February I've managed to lose 25lbs but have have gained visible muscle through calisthenics. Mentally being prepared helps plus Mario's tips remind me of enjoying the process while getting results. All are motivation
You lost 25lbs in a month and a half and gained muscle? Lol 😂 sure bud
@@OldmanCrypto100 it's quite possible if he was overweight. My friend (170 cm, 22 years old) lost 30 kg in 3 months, from 110 to 80 with some muscle increase.
I am currently going through a cutting phase, watching this in the middle of the night trying to get back to sleep. 😅
Absolutely on point, 100% agreed. From my personal experience, I would add 3A (stomach growling) and 3B (dreaming about food). Cheers!
Cheers!
I went through all of these when I lost 20kg (40 pounds). Life-changing.
Just split your meals. Split breakfast into two sittings with 2 hours in between. Do the same for lunch and dinner. Activating the metabolism more often throughout the day is key. Gives you that slightly hungry but torable feeling. You're welcome.
This is what I do but with 3 hours between. And iam Tracking everything, eat more protein and in the evening I often have calories left but I am full. Works great against over eating or hunger
This would be terrible for me because I'd never feel full
I saw this video two years ago when i was skinny fat, now knowing i had to bulk to stop being skinny. Here i am 2 years after it, 15kg heavier and wanting to cut lol
I get VERY cold and irritable when restricting
Mario you are easily one of the best experts out there man. You deserve a lot more subscribers.
Crisp, clear and to the point 👍
Glad it was helpful!
I’m in a cutting phase now and I’m strictly carnivore . No hunger . No hunger at all . It’s crazy . I have to think about food in order for me to get hungry. It’s really mind blowing how satiating meat is . Plus I sleep much better . On average about an hour less but much better . Mood swings are a thing though . Every time I cut .
I have always wondered about #8.. I knew there was something to that! Because even a small 10 minute walk seemed to make a big difference for me when I was fasting, weight training, and in my deficit. Thanks!
Only thing is, sometimes too much cardio gives me intense food cravings, so normally I stick to weights
I clicked on this video because I can't sleep. I think I totally got that one.
Actually saw that "hit the like button" coming this time
Hehe
For me it´s point 5. In the evening i often think about the next breakfast.
Sean Nalewanyj recommended your content and I can't stop watching your videos now. Very informative. Other fitness coaches are like teaching a specific move in a specific chess game for a specific person in specific circumstances (tactics) while you teach a chess game as it is! (strategy). Good stuff!
Thank you! Sean has excellent content and I highly recommend his channel.
OMG this is REAL! you nailed it i have all the symptoms.
i thought i was sick .
thank you very much mario .
you are a life saver ❤️❤️❤️
Yet another helpful, informative video - gotta love it
Cheers!
I've lost a dress size and i lost inches off my stomach, thighs, and buttocks. I workout 6 days a week for the last 7 months. I stopped drinking soda and only drink water. I stopped eating junk food and i count calories, which suggest I'm in a caloric deficient. I think i look fantastic and others ask me if i lost weight all the time. I am toned now. But 7 months ago, i weighed 144 lbs. Now, i weigh 144 lbs. I'm not too concerned about the scale, but does this mean I'm not in a caloric deficient.?
Absolutely not! Sounds like a solid body recomposition!
It's important to remember that muscle weighs more than fat, which you can still build with a mild caloric offset, and high protein intake.
I was 185lbs (I'm 5'10) and wanted to drop body fat %.
After a year of lifting seriously, and cutting junk food, soda and alcohol (mostly) I'm 183lbs, but look wildly different, more toned and lift a lot more weight.
Hit the like just for how the request was slipped in so tidily. Well played sir! :D
Also great video :)
Appreciate it! :)
Amazing value! This would make a golden checklist to help use as a powerful deficit guide! Well done!🙌🏽
Glad it was helpful!
I was feeling very cold on my diet of 1800-2000 calories a day. I wore 2 pairs of socks, thermal underpants, jeans, shirt and hoody. I was still cold. Sometimes my fingers were shaking. This was going from low 20s to 18 % bf. Maybe I set my calories too low but I kind of doubt it since I did little physical activity. I attribute it to never being that lean before.
I intermittent fast from 8PM to 1PM the next day, usually by 11AM and have the shivers until I eat I do not feel my body warm up
The fact you live in Alaska mid winter probably has a lot to do with it
i am on a diet for 2 weeks now and the unending hunger is close to unbearable. I cant exercise for long, i cant sleep properly, I cant hold concentration and my speech slowly becomes more hectic. I am losing weight but I hope to reach my weight goal before my body breaks down. I also started drinking water with a pinch of salt.
Hi Mario, I have a question about calorie deficit vs very reduced bowel motions. I recently experienced a calorie deficit after only a minimum reduction in good intake, combined with a jump in exercise intensity. At first I thought I was achieving the weightloss calorie deficit that everyone recommends, because my bowels no longer had anything to pass. My body seemed to consume everything, almost nothing left. After a couple of months I felt a whole body fatigue. Increasing my diet turned that around. No one seems to address this aspect of a calorie deficit. I had dropped 5kg in 7-8 weeks, from 78kg -73kg, but my body fat only reduced approx 1.5%. At 185cm, age 61, my goal is to drop body fat and build muscle.
In that calorie deficit I didn't have normal constipation, what I had was a small amout every 3-5 days. I then increased my diet with protein and my muscles strength has seen a breakthrough, but whenever I trim back my diet, my bowel motions slow or stop.
Do you have any videos or info on how to achieve a weightloss, muscle growth with a health calorie deficit, without stopping bowel motions or becoming under-fueling and fatiguing? Thanks, Jim. Australia
Hi, Jim! If you are eating less, it is expected to have less bowl motions but a complete stop isn't normal. First thing I recommend is to check your daily ingestion of water and fibers. These two are fundamental to a healthy bowl. Foods like lettuce, spinach and broccoli are rich in fibers and are very low in calories too.
Build muscles while losing fat is trickier but Mario has other videos to help you!
High quality protein is definitely a good strategy. It will help your body to repair your muscles after exercising, just be careful to not eat a lot. It may cause high uric acid levels which mighty become something more complicated later. Also, if you've been to a doctor more than six months ago, it is important to do some blood tests to check if everything is alright. Remind your doctor to check your testosterone levels too, they're important to keep your health at balance and to help you build more muscles.
@@cgomesrj Thanks for that, I think low fibre intake may have been the factor. I'm noticing the belly fat slowly thinning out, and the slow muscle gain, so yeah, I guess it's a balancing act. I appreciate the feedback.
I'm not trying to get fit I'm just trying to lost a good amount of weight and keep it off, hope these tips work for that as well
Notification squad here
Cheers!
I always know that I'm in a calorie deficit when I start having dreams about eating food. It happens every time. 😂
Iv'e gone from 105kg to 97kg in just over 6 weeks. First week was my biggest loss and then had a constant loss each week since. I set a 2000 cal limit and work out 3 times a week, walking min 8k steps a day. I make sure I have a high protein intake, so i feel fuller for longer ( body breaks down protein slower and also burns more cals doing it ) I don't really get a hungry feeling , expect when I wake up in the morning - then I make sure I have a good breakfast.
Feel like you can push harder. I've gone from 3 times a week to 4 which is difficult due to work. I also walk between 10k to 16k daily. Walking the dog for up to 2 hours
That’s awesome good job
I have been experiencing lower sleep quality and headaches along with fatigue while being in a calorie deficit. I have been doing it for 2 months now and i have lost about 8 kgs, its really exciting because i was fat my whole life and im finally starting to see my abs for the first time. I think that offsets a lil bit of how miserable it is being in a calorie deficit but anyways it’s been great 👍🏻
Do you still experience fatigue and head aches now? :)
@@captainkirk7513 i stopped doing calorie deficit after about 3 months because it was not sustainable. I have now adjusted it to a more healthy and balanced diet, while occasionally having a cheat MEAL(not a cheat day) here and there. I would not recommend going anywhere more than 3-4 months if you’re doing a deficit close to 500 calories or more but instead try to experiment with your diet and find out what works for you.
Another one is having no sex drive at all... I think the body don't want to waste valuable energy.
Good tips, so long as we don't turn the first one around to mean "If I'm not feeling hungry I can safely eat less". Feeling no hunger in a deep deficit is textbook eating disorder. Use _all_ the signals, which means sometimes you have to eat even when you don't want to.
You are cold all the time once you get 10-12% body fat
Some people definitely feel that!
Thank goodness I’m never going that low
Thank you for the video. I actually sleep terribly, and I need 10 hours of sleep instead of my casual 8. I am very sluggish, and my idle time during the day has skyrocketed. I get some craving for some unhealthy foods, and soon after that I feel extremely miserable. Everything you said checks out with me. I feel like I am heavily depressed, even though I am not.
Mario I find myself a little lost. A few months ago I started to cut and reduced my calories to 2200. I'm 5'9 and at the beginning was 186. I've been lifting for years but never the right way. I now train 6 days a week and walk 30 minutes a day. I had a few inches come off my waist but the scale has been 188 for the past couple weeks. I weigh out absolutely EVERYTHING and track my calories throughout the day. I'm worried I might be running in circles. Any advice would be appreciated.
30 mins of walking does not sound like much tbh. How many steps are you making in this time? Also, it can easily happen that the amount of your non-exercise activities have gone down as you are eating less. If you suddenly spend more time on the couch as compared to the time before cutting the calories, then your need for calories also drops rapidly and your deficit is no longer what it used to be. We are of the same height, though you are a bit heavier, I still think my rule of thumb could be useful to you. Here's how I comoute my calories and how I make sure my non exercise activitiy level stays high:
Base: 1800 kcals
Walking: at least 10000 steps --> 400 kcals
Cardio: 600 kcals
Lifting: 50 kcals
Now I lift every day, cardio twice a week and i walk those 10k steps every day. So let's take a non-cardio day for example: we have 1800 as base, 400 from walking and another 50 from lifting weights. This gives me an upper bound of 2250 that I'm allowed to eat (i'm ususlly below that at arounf 2000 though). By not crossing this upper bound amd by walking at least 10k steps a day I ensure that my calories need stays high. Now you might ask why I only give me 50 kcals for lifting. A pull up burns a round 1 kcal, most other exercises are worse than that. If you take a caloric calculator and say you do curls for 30 minutes, this calculator assumes you are doing them non-stop and gives you a ridiculous high number. However, you spend most of those 30 minutes doing nothing! So it's better to be a bit restrictive there.
One last thing: you might wanna spend the breaks at the gym for walking around. I out my phone in the pocket and walk around between 2 sets and this usually gives me around 3000 steps for each gym session!
Using this method I went from 81kg (around 179lbs) down to 76kg (~167lbs) nd my abs start showing but I'm not quite where I want to be, still a littlr longer to go this way. Hopw this helps :)
Just reduce your calorie intake bruh...
You are maybe on a body recomposition bro, don't base on the scale.
The scale isn’t always the most important. Do you physically look leaner? If you’re weight training 6 times a week you’ve probably put on muscle which would increase your weight. You’re either turning your fat weight into muscle weight, or you miscalculated your maintenance caloric intake
I was 243 I'm down to 218 in 1 month and 3 weeks, it was hard for my body I really tricked it in to thinking I need to maintain over 230/ 240I kept hitting metabolic adaption at keast 2 times this happened i had to eat more to fix it and go the gym more and my sleep is bad. And I I been eating to little because I'm thinking my immune system went down I caught a bad viral upper respiratory infection so I been overloading on vitamins and trying to hit the exact 1200 1400 calories but it's hard when sick to feel like eating. I was going to the gym but sick I can't go. Hopefully I feel better soon to get back to working out. And I am having mood swings and stress. I feel weak but when I go to the gym I feel my metabolism boost back up my energy gets better. Anyhow thank u for this video. I needed it just need reassuring.
I'm counting calories. And I'm ashamed to say but I'm on phentermine to help with my hunger. 😢 but I have a Dr appointment in 4 days and I'll be on only 1 more month then I need to keep up on my own with my healthy eating and control over eating well not over eat.
To the negative people in the comment section: Shut up. Stop Complaining. Suck it up, be an adult, take control over your situation and your health and stop speaking negative. Losing weight is awesome, having the opportunity to be disciplined is incredible. Enjoy it, this is what it feels like to be free and to rule your life. You're not 12 anymore, everything is YOUR responsibility. The pressure you're feeling and the temptations you're experiencing are a privilege, it means you're in the fight and you're winning.
Or you can just do coke and develop bulimia, I got Hollywood skinny that way
My issue i really don’t think I’m eating enough calories! I’ve been working on getting lean and getting abs, i love my salmon.. but I usually eat 4 eggs with either cottage cheese or Greek yogurt. Lot’s of blueberries