Should You Lower Your Calories As You Lose Weight | When To Increase Or Decrease Calories

[@RM-ok5oe]

I never thought I would be able to lose weight. But I’ve lost 118lbs. I enjoy your videos and want to keep learning how to be as healthy as possible. I’m 58 and overcame cancer last year. 🎉

[@LilCraftyNook]

Wow!! Congrats!!🎉🎉

[@tamihammer6888]

After undereating and doing hours of cardio I was so scared to go the healthy way. But finally I stopped excessive cardio and went on maintenance with heavy lifing 4xweek. Getting stronger and more energized, though gained 7 pounds, but clothes are still fitting, waist gets smaller and more muscular. Amazing recomposition and I am 55 years of age by the way...

[@lilarose9348]

Congratulations🎉

[@shadeenah8791]

This is awesome!

[@liliaramirez4118]

I never thought I would be able to lose 106 pounds. I seemed of running 5ks and stuff and I was able to accomplish 2 the past 2 weeks. In February I was 307 and now I’m 204. Working hard to get to 180. Your videos always motivate me!

[@ericrobertsfitness]

you motivate me!!!!

[@VirginiaJimenez-gs3px]

This just happened to me. I'm eating 1500-1600 calorie per day (maintenance is roughly 2400 cal) and last week the scale didn't move down. It actually went up almost 1 pound. My initial instinct was to panic and think I was doing something wrong or that I wasn't actually on a deficit. Instead of freaking out, I continued the plan, added a few cardio sessions and the scale went down 1 pound this week. So far, I've lost 7 pounds in a 5-week period. That's an average of 1.4lbs per week. Instead of freaking out and leaving the plan too soon or changing things around, I stayed consistent and allowed my body to its thing at its own pace.

[@amazingcanada3440]

1 pound is not a great indicator ,extra 150gram of carbs can be more than one pound of water ..water weight can fluctuate betelween 1-8lbs .. waist measurement and how your muscle looks are great indicator

[@kimg7989]

Such a thorough explanation of when to adjust your calories, thank you! I'm 51 yrs. Old and in 2017 I was diagnosed with breast cancer. Had chemo radiation surgeries And I am currently taking a cancer medication. So I had some obstacles to overcome when I started my fitness journey. One of the things that I really wanted to do was get at least one unassisted chin up. After about 7 months of trying I thought, is this even possible? Fast forward two more months and I now can do 2 unassisted chin ups!!!!!! To say that I am elated is an understatement!!!! I'm proud of me!!!! 😁😁

[@doy9740]

I honestly never thought my waist could go from 28 inches to 24 inches without doing excessive amount of cardio, and just weightlifting 30min 3-4 times a week. Always thought I had to "work harder" to get results but nah I learned from Eric to "work smarter" and enjoy the process. And I accepted that perfection isn't the goal; consistency is. I just kept doing what I had to do, focused on replacing bad habits with healthier ones, and results ultimately followed!

[@Laura-so7kq]

As someone in recovery from Anorexia I never thought I could be as strong as I have become since I began lifting heavy and only lifting 4x a week with cardio only being walking. Recently I deadlifted twice my body weight for 5 reps! Who knew fueling correctly, resting enough, and putting in the work would lead to being strong- physically AND mentally!

[@Locked_in_with_DaQueen]

Hope you're still thriving. It 😊sounds like you look amazing

[@lilarose9348]

I thought I wouldn’t be able to gain muscle and be in a surplus without gaining fat too. I’ve built muscle and stayed the same body fat level at 113 and 5’2. Body composition changes are very impressive compared to body weight👏. Wish I learned this when I was younger instead of 44, better late than never.

[@sarahbuttell6367]

About two weeks ago I wanted to test how much weight I could squat. I had been doing 120lbs. I loaded 130, did 5, and it seemed doable. So I loaded a bit more, doable…. Then I loaded 145lbs, and while I could do 5 reps, that was my limit. I was very proud of myself. My goal is to be able to squat my body weight, and I’m almost there. 😊

[@cricketscott5164]

I almost didn’t start my fitness journey due to knowing I was going to be asked to walk 10,000 steps daily. 9 months later I am walking 10,000 plus daily and lifting weights 3x a week. Step by step, day by day getting strong!! Turned 60 last month!!!!

[@ericrobertsfitness]

this makes me so stoked!!!!

[@sarahowe4166]

Hi!! I struggled with disordered eating for a while & avoided carbs. Now I enjoy carbs and was able to PR my deadlift! 50 lbs heavier than my body weight. Going to keep going & never thought I’d be able to do that much weight. Yay for carbs

[@IvelisseNatal]

Very helpful content. Thank you!

[@rantsanchez]

The part about not losing weight every week is so true. Happened to me a few times in the last few months and every time by the following week I went down a few pounds.

[@pisey.]

Thank you for this video! Perfect timing as always :’) I was struggling with my last 5-10 lbs and you’re completely right. I started shifting my mindset to building muscle instead of getting to my “goal weight” which in all honesty wouldn’t have really mattered anyways. Thanks for doing what you do Eric! ❤

[@hollyh5392]

I didn’t think I would ever feel confident in the gym, but here I am feeling accomplished and taking up space. The first time I used my lifting straps and did RDLs without being afraid I was doing something wrong, changed it all.

[@ginnyjackson3302]

I always had a goal to be able to at least do 1 pull up , I finally had the nerve to use the assisted pull up machine , I was always afraid to drop the weight (did it anyway) finally I got to the 15lb mark and said f… it I’m going for it , needless to say “success “ I was FINALLY able to get 1 pull up!! consistency is key

[@InkDiaries]

I always lacked strength. I have never been able to do push-ups and I can finally do them!! I attempted push-ups a few weeks ago (without using a resistance band for assistance) and I not only accomplished 1 but 6 push-up reps! It feels amazing! All thanks to lifting weights 4x/weeks and listening to your advice on Instagram. I’m so glad I don’t kill myself with ridiculous amounts of cardio anymore. 😊

[@InkDiaries]

Im also going to add that I’m a part of your last 5-10 lbs tip!🤣 my goal weight was 130 lbs (I started at 154 lbs) and I surpassed that and I’m down to 126-128 lbs. Overall, I feel confident and happy, but I have stubborn belly fat that I’m trying to lose. Maybe it’s time to go back up to maintenance and focus on building muscle.😊

[@mariajosecorrea3447]

I started my fitness journey in 2019 hoping to get in shape after having a baby. I gained strength and lean muscle and a lot of self-confidence until covid hit and gyms were closed. On December 2020 I was diagnosed with Bipolar Disorder and in order to stabilize my symptoms I was prescribed a very effective medication but it made me gain 8 pounds in two months. I was sad, broken and on top of that, I lost all my progress and my clothes were not fitting anymore (I was 2 sizes up). I decided to take care of myself, I made a schedule with my therapists to make my days more predictable and I included exercise as a gift for myself. 1 1/2 years on the road again and feeling awesome knowing that no matter how dark some days may feel, self-care must be a priority. I'm so thankful that I found a passion that keeps me consistent and always looking forward.

[@omiehuggins8546]

Thank you for what you do. You've been so helpful to me on my weight loss journey. ❤

[@fmgl09]

I never thought I could be able to star a weightlifting program because I underestimated my ability to stick to it. But two months ago I built the courage to buy a great program and safe to say I’ve been sticking to it to this day. I feel incredibly proud of how much hard work I put into this and am very excited to what is to come. Let’s fucking go! Thank you for all the great info you share! ❤

[@ericrobertsfitness]

great work fabi!!!!!

[@evaerea]

I didn't think I'd be able to consistently stick to my diet, but thanks to a lot of your videos, it has helped me a lot!

[@citlalivergara2521]

Omg how did you know I needed this video 😅🙌🏻

[@vl1347]

Last week

[@jessicagates4389]

Last summer I went on my first backpacking trip. Trained for almost year. Was able to carry a 45lb pack, hiked around 50 miles in 4 days and survived the wilderness!

[@99medusa]

Running, I absolutely thought I’d never run after busting my knee. I can do sprints now!

[@tzvetkova]

This video is sooo helpful and informative! Thank you for sharing this with us!

[@MichelleBrill23]

When I first started my fitness journey, I couldn't run. I wanted to be able to run, not necessarily long long distances, but I just wanted to be able to run. Since I've been on my journey, I've run multiple 5ks and one 10k on my own, and one official 10k. I was so proud that I was able to do it!!!

[@samanthareyes7576]

Not fitness related, I was hesitant auditioning for a well known university marching band in my area, not having played my instrument in a couple of years, so I sent in an audition video thinking I wouldn’t get in, to be so surprised that I did! And we’re playing in Rose Parade AND spending a week in Ireland to play in the St. Patrick’s Day Parade!😄

[@missakristine]

Last week I decided to just try to push 2 or 3 reps of 35# dumbbell bench presses. I picked em up and pushed 8 reps! AND they were slow eccentric! I dropped em, got up and had to walk the tears off. I was so proud of myself. Officially picked up 35# dumbbells forever moving forward! Let's gooo!!

[@veronikakatyrynchuk6551]

How to get off calorie deficit without gaining weight back?

[@crissidasouvenir1935]

After having a baby, I thought I was never going to be able to regain my strength. But after slowly putting in the work I can deadlift 60+ lbs in weight. Still working my way up 90 lbs😊

[@ericrobertsfitness]

lets go man!!!

[@darkmatterg2472]

This is what I needed to hear. Thanks man 😂

[@Evryone78]

I have never been able to do Bulgarian split squats, I always stopped after the first rep. But the day before yesterday ( I’m still recovering) I did 3 sets of 10 on each leg with good form

[@arielmichelle1698]

I started putting a check mark ✅ on my calendar the days I stayed consistent with my calorie deficit and an ❌ on the days I didn’t and seen after a month I had 15/30 X marks 🙉 goal this month is to be closer to 90% consistent 😅 I did lose 3lbs and 1/2” still lol

[@paigelam92]

I recently completed an 8 week fitness challenge and we were required to count macros/cal. I’ve tried in the past and failed miserably. The first 1-2 weeks of challenge were rough and I did not think I was capable of tracking my macros. After week 2 I got it down and hit my macros basically every single day except for the days I had my untracked meal. Counting macros intimidated tf out of me but now I love it! It feels like a little game every day in myfitnesspal lol.

[@mandy_5788]

What about if you’re really short? Calories are already low to begin with, but then adjusting it even more after a while wouldn’t be sustainable! Any tips?

[@courtneyperrine8656]

I'm a runner who is trying to run a faster half marathon. My plan with my garmin sets speed workouts for me and tells me how fast I should go. While looking at the speed it told me to run for 5 or 10 minutes I was thinking there was no way I was going to be able to run that fast for that long. Apparently my watch knows me better than I know myself . I was able to run that fast for that long. And it wasn't as hard as I thought it was.

[@ericrobertsfitness]

let's go courtney!!!

[@janellescoles2834]

Never in my life did I think I would pick up a dumbbell heavier than 20-25 pounds. Free weights always intimidated me. I've grown to love doing chest press's and have worked my way up to 45 pound dumbbells. I got to 3 sets of 8 and debated on going up to 50s. Scary! I told myself, just try it, if you can't do it, then you can go back down but at least try and get 3... and you know what!?!? I got 3 sets of 5. Now I can't wait to build my strength up to 55s. My favorite quote that applies to lots of things in life is "get comfortable with being uncomfortable."

[@BrendaKimmons-t8i]

At 77 I didn't think I could join a gym and lift weighs! Wrong doing it and feeling soooo much better!

[@wowzure120]

Thought for sure when i added more weight to back squatting on the smith machine i would only be able to do one rep of 140lbs. Surprise i did more than that. 🎉🎉More like 3 sets with a rep range of 3-5. 😊 i kept saying one more come on.. and i did it. ❤

[@mrsfindlay1992]

Increased dumbbells to 50lbs each and did 3 sets of RDL’s - 10 reps each set. Was doing 45 lbs. Extremely hard and had to take a short pause after 5 reps on my last 2 sets.

[@Abi-qq5qd]

Hey bud... New to the channel .. Where can I find the video about where measure yourself? Liked and subscribed

[@LFlowers36-o3p]

You have a crystal ball, don’t you? Weeks of hamstring curls (seated) at the same weight. One day I sat down and suddenly…like flicking a switch…that weight was EASY. So much so I had to actually check the machine to check I had it on the right setting. It was. Did 12 reps no bother. Put the weight up 2.5kg and did 12 more. Amazed 😮

[@nadjajovanovic9255]

Have a healthy relationship with food. I was always binging and eating junk food or sticking 100% to macros. Now I eat healthy but have no problem eating something else once in a while and not turn it into whole day of fast food.

[@ericrobertsfitness]

lets freaking go!!!!

[@bulletwardward4635]

Hey Eric, i have a question for you . I was wondering when you're in a calorie deficit and you become stuck let's say an a bench press how does one move up to the next Weight

[@rhonddatittums4698]

Honestly, I have always thought that hitting my protein goals was something that just seemed too hard, every day I would fall short of my protein goal. In the past month, I have been aiming to hit my protein goals every day and because I have prioritised protein I am hitting these goals and staying in a calorie deficit.

[@josieelysia]

Just for fun I tried to max out the hip abductor machine and I was pleasantly surprised when I could! My side butt was sore for the next two days though...😅

[@amyfoust8362]

I didn't think I could squat 130 pounds because I came from a beachbody workout background and still only had dumbbells at home. I gave it the good try and I DID IT!! 6 TIMES!

[@destiniknight7780]

I thought I would never be successful with weight loss. And I lost almost 90 pounds. Of course it wasn’t the correct way. Keto is so frowned upon 🤣 and I’ve gained about 30 pounds back 🤦🏼‍♀️ but either way, I fucking did it right!?

[@rsierra8030]

Went to another gym/ another country where they use pounds intead of Kg ...so my partner messed up the plates / weights and I ended up squatting almost 8 kg more than I was doing back home 😅 this told me --- is us / ourselves who put barriers/ ceiling on our heads... we are stronger than we think we are 💪 always

[@neettasunil358]

I had been doing knee strengthening exercises after my ACL reconstruction And I never thought I could do jumping jack actually jumping But i cud It was a real high point for me

[@ayushisharma3547]

When i started my transmission program i ordered 3 kg each dumbell from amazon and when i got them i was really surprised to take it from dilivery person . I was like they are so heavy , fuck how i am gonna lift them but to m surprise , after being consistent for around a month with those weight now i am able to lift 5 kg each dumbell so well and now when i loft 5 kg i.e old ones i feel ooh they are so light .. so yea thats’ a little progress i saw in myself that once i thought i can’t and after a month i was like ooh so light 😃 anyways thanks for the informative video they are really helpful and motivating!! Cheers!!

[@Arkansascaver]

I did a half marathon and thought for sure I couldn't make it. I did. I took the lifeguard test and thought I wouldn't pass. I did. I did a via ferrata in Austria with no climbing equipment (very stupid) and though I wouldn't make it. I did.

[@heatherstinson3348]

Hi im trying to find a cal def im sticking with 1500 calories right now but i came across cal def cycling . So it doesnt platue and or go back to bad habits . Should i stay in my cal def 7 days a week for months or i seen a ad that she said to do this . Mon cal def tuesday maintain cal wed and thurs cal def friday maintain cal sat cal def sunday maintain cal . So she said at least 34 days a weel do calorie def and then maintainc3 calories the other days . Will this work or is this not the best way for loosing weight . I have 50 pounds to loose

[@scoobychanell]

Yesterday actually I was doing a drop set on tricep push downs for the first time and my buddy put the weight higher than I remember doing before, so I told him we may have to lower it. They told me to try it anyway and I bust out like 9 reps of the higher weight and 15 of the lower 🎉.

[@ericrobertsfitness]

lets go!!!!!

[@SnappedbyTeague]

The first time i did a barbell squat I didn’t think I would be be able do it because of my knees but I started with just the barbell then added 50lbs to it and was able to do the squat just fine. Just gotta work on a better form

[@namastayhere8179]

Idk what to eat anymore. Do you have a macro app that isn't expensive. Idk if I can spend 80 bucks on an app.

[@jenniferciffra5197]

I doubled my chest press weight from 30 lbs to 60 lbs in a 6 month period 😊

[@maryanncampbell938]

Complete 5 half marathons in 6 months. Never again though! I’m a weight training girl now!

[@russellmerriman4905]

After being lead on by stupid keto I never thought I would even want to lose weight/get stronger/make myself a priority again. Down 70 lbs and counting after learning why restrictive diets don’t 😊work!

[@ericrobertsfitness]

hahahah.. massive congrats my friend

[@nergilnergil1801]

Hi Eric, I've got a question that recently came to me; I was a little bit up to my weight (231 pounds) and now I could lose 11 pounds and get my desire weight (220 pounds), but now I realized that my body fat goes around 30 to 28% but my question here is, if it's possible to continue developing my muscular mass without increase or decrease my weight? If you have any video were you talk about this I'll be glad to see it. Thank

[@THiSLiLLAYDEE]

A year ago this month I was hospitalized for a week due to covid this took a really big toll on my mental and physical state. Today I'm starting to add weights back in and see myself getting stronger I did not think this would be possible.thank you for all your video and sharing the knowledge 💪

[@ericrobertsfitness]

[@vl1347]

Let press 150.

[@bulletwardward4635]

So why can't someone count in cups ?

[@ikrambou6651]

When the first time I tried to do squat with 60 kg I was scared and I didn't think that I can do it but I did it and it was so easy I was smiling while lifting the bar 🤣

[@conniemackinnon4686]

I was able to do a 155lb deadline, I thought I could only do 135lb bc I haven't been lifting in 3 months.

[@conniemackinnon4686]

Deadlift lol

[@blakenelson4045]

Thanks got alot out of it, you swear too much

[@amybrown8305]

Ha, I added more weight to the squat bar as a joke and was able to add 10 lbs to the bar.

[@lisadickson6657]

If you want to increase your viewership you may want to consider using less profanity. I really enjoyed your advice but cringed every time a bad word was said. I don't know if I will listen to any more videos. Just a little professional advice. God Bless!❤

[@raylaguna4131]

It’s not your channel to dictate what he should or shouldn’t do.

[@lisadickson6657]

You are right. That's why I 'm not dictating him. I am merely giving him professional advice. Love you! I will say a prayer for you today. Have a beautiful day! ❤​@@raylaguna4131

[@michelleblandburg674]

Despite the prize win, I felt obligated to comment because Eric & his videos/TikTok posts have inspired me IMMENSELY! I had an accident over 4 years ago & my family was told I would not live…..until I woke up!!!! A brain injury, fractured limbs, and spinal complications kept me in the house (except for doctor appointments😂) and partially immobile for about 3 years. Of course, depression, weight gain, & sheer sadness develops, but I also started downloading a bunch of shit that I never had time to do. There I run across tons of wellness/strength training coaches that includes my favorite @ericrobertsfitness! I lost 40 lbs but hit a loonnngggg plateau & couldn’t lose anymore. I didn’t gain an ounce, but didn’t lose an ounce either. So I faithfully followed & listened to Eric Roberts & October marked a year for me - consistently - of strength training in the gym with levels of strengthening, toning, muscles, & inner peace that I can’t explain. I’ve still got a hell of a long way to go, but instead of my previous fear of not being able to bend & move, walk, run or think clearly!! I now have ZERO fear of achievement. I’m in for the long haul 😊 Thanks Eric & good luck to everyone in the comments. You guys are inspiring & so fucking awesome!!!!

[@10azalia10]

what about if I'm on a deficit of 1900 and I'm only able to get down to 1600-1700 a day but I am losing weight. is it ok to under eat deficit calories? I don't want to be stuck at 1700 when I could be eating 1900 due to metabolic adaptation. should I eat up to the 1900 even though I'm not hungry to save my metabolism? I just want to know if its ok to do this and then maybe eat at the 1900 on weekends or something as long as I'm losing weight? will this affect my metabolism? does it slow down because I'm eating less than the deficit? @ericroberts