This is Why Your Calorie Deficit is NOT Working to Lose Belly Fat

[@FitDadMD]

SUMMARY: 1. You’re not actually in a deficit. 2. Losing more muscle than fat, or not losing weight because you’re building muscle to replace the lost fat. Make sure you are active and do resistance training and eat adequate protein. 3. Nutrient deficiency maybe trigger cravings resulting in eating more. 4. Not long enough gaps between meals. 5. Cheat meals do more damage while you’re in a large caloric deficit. Rather than do a big cheat, incorporate small cheats into your diet that’s till meets your goals. 6. Over exerting yourself given your caloric deficit, resulting in more stress and cortisol, and leads to bad sleep which has downstream negative effects on muscle and fat. 7. Relying in calorie trackers during exercise and using that as your goal for weight loss (inaccurate). 8. Metabolic dysfunction may result in higher insulin levels longer and lead to more muscle loss than fat loss. 9. Vitamin D deficiency Personal advice: start small and keep building upon it. If something is working for you then stick to it. If you are struggling, then look for one or two small changes you can make to have an impact. Most important factors are nutrition being in a caloric deficit and eating a high protein diet, doing some resistance training to help maintain and even build muscle, and getting adequate sleep and rest. If you’re able to reduce overall stress of life, that’s a bonus. Find one small thing to change in each of these areas and keep going through the list adding one small thing until you start to see the results that you were hoping for. Also, don’t use belly fat as a judge of success, because the belly fat is usually the last to go, and it may take years for some individuals to finally get to the point where they’re dropping the weight off of their belly, but it does not mean that you are not improving your health and making successful progress in the meantime. If you enjoy this summary, I would appreciate if you would consider taking a quick look at my channel to see if it is something that might interest you. I would love to see you over there and have you as one of my regular viewers.

[@RichHandsome]

My man….

[@nocturnomedieval]

Not all heroes wear a cape

[@FitDadMD]

@@nocturnomedieval that may be true, but you haven’t seen my pajamas 🤣

[@lorenspiller7096]

Thank you, for the summary, guy uses too many words

[@Tespri]

Something wrong with the trackers? I have so far been relying on them and noticed that I were actually gaining weight for some reason, even though I was suppose to be on huge deficit.

[@ashdgee]

I have been on a low carb diet and my belly is flat. The little carbs I eat are consumed RIGHT AFTER training for insulin independent glucose uptake. If your metabolism is broken, calorie deficit is useless when it come to belly fat. Stop spiking insulin frequently. Great content Thomas

[@MrQuadcity]

Here are the key insights from the video "This is Why Your Calorie Deficit is NOT Working to Lose Belly Fat": 1. **Misjudging Caloric Intake**: Many people believe they are in a calorie deficit but aren't due to underestimating their food intake or not accounting for hidden calories, like those in dressings or snacks. Food labels can also have a significant margin of error, leading to inaccurate calorie tracking. 2. **Muscle Loss vs. Fat Loss**: Simply being in a calorie deficit doesn’t guarantee fat loss. Without adequate protein intake and physical activity, you might lose muscle instead of fat, which can worsen body composition. 3. **Nutrient Deficiencies Lead to Cravings**: Lacking essential nutrients can trigger cravings that cause overeating, negating the calorie deficit. Prioritizing nutrient-dense foods over processed ones can help control these cravings. 4. **Importance of Meal Timing**: Constant grazing without adequate gaps between meals can prevent effective fat burning. Structured meal times with clear breaks can enhance fat loss by optimizing metabolic hormones. 5. **Impact of Cheat Meals**: As your metabolism slows with weight loss, cheat meals can have a more significant negative impact. Occasional, smaller treats that are still nutritious are preferable to large cheat meals. 6. **Stress and Overexertion**: Excessive exercise combined with a calorie deficit can increase stress levels, leading to poor sleep and impaired fat loss. Managing stress and ensuring adequate rest is crucial. 7. **Overestimation of Calorie Burn from Resistance Training**: Resistance training, while important for muscle maintenance, doesn’t burn as many calories as often believed. Relying solely on it for fat loss can be ineffective. 8. **Metabolic Dysfunction and Insulin Resistance**: Insulin resistance can hinder fat loss by affecting how your body breaks down and utilizes fat. Managing insulin levels through diet and meal timing can help improve fat loss. 9. **Vitamin D and Sunlight**: Low vitamin D levels, common in overweight individuals, can impact mood and appetite, indirectly affecting fat loss. Ensuring adequate vitamin D through sunlight or supplements can support weight loss efforts. These insights highlight that effective fat loss is not just about cutting calories but also about considering nutrient intake, meal timing, exercise, and overall metabolic health.

[@LangstonHD]

Thank you chat gpt

[@Brett-v5c]

Wow just how you explained cheat meals was such a massive help . Thank you so much , simplified but really informative. This was a pattern I got stuck with for a bit and didn’t realize . Thank you so much

[@OrignalRobRobert]

Adopt a simple diet plan. Identify a meal that suits your preferences and consume it consistently for 30 days. You will likely observe noticeable results. Refrain from overanalyzing simple matters. If you choose not to make dietary changes, you will likely remain overweight and perpetually complain about your situation.

[@pennyproud1621]

Right.

[@pazuzuuuuuu]

100% this. I have the same 3 meals daily, the only change in what they consist of is if im cutting/bulking

[@gregkocher5352]

After dropping from 270lb to 230 I hit the wall. Eventually I started monitoring glucose and ketones and realized I needed to intermittent fast better and add a bit more exercise. I only use the gym when its bad outside. I'm 69 yo and there's hell to pay for arthritis in shoulder and knees, lol. But oddly using a rotatiller, moderate shoveling, and brush clearing a few hours 3 to 4 times a week kicked me into ketosis again. I hope to get to 210 or a bit less now. Your videos have helped a lot. I added some supplements as well. Thanks!

[@ivanschouten9382]

Try carnivoor diet for arthritis. even lesser carbs so less inflamation. I am almost 1 year on carnivoor. Worked for me. GL

[@treviancalhoun7693]

Make sure you’re getting enough sleep & not overworking your body. Those two alone will make you stop losing weight at a certain point

[@pearlyq3560]

As a diabetic, too much protein really spike my blood sugar high and keeps it there for days.

[@treviancalhoun7693]

@@pearlyq3560 do you fast

[@aurapopescu1875]

​@@pearlyq3560High FAT, moderate protein. Fasting.

[@HILARI333]

This is a GREAT vid, really useful advice. I just discovered you within the past month, really enjoy your videos. I shed 22 pounds.... and about 15-20 more to go; female in my 50s, definitely building muscle and burning off fat, SLOWLY. I walk, bike, swim, and plan to begin resistance training soon. //i really love the mix of compassion, humor, wisdom, practical experience, real science, and common sense in your videos. A gift !!! Thank you , Thomas and team ! // I also really like your interviews with various experts, sports ppl, doctors, etc. :) THANKS for the inspiration !!!!!

[@luxurypetscz]

I've been getting desperate because I'm absolutely 100% sure I'm in a deficit and I still haven't been losing nearly as much fat as I am muscle. This is the first video that says something other than "do resistance training and eat protein" so thank you for giving me hope.

[@AkebonoRadio]

Been doing keto for about 10 months. I have always worked out but changed it up. I've turned into a beach bum and I noticed with the weight loss plateau, walking and the sun, I have shredded more weight.

[@timhazel9868]

I use hunger as a “fact check” of sorts for my calorie counting. If I’m not feeling a low grade hunger, I know my calories are too high even if my counting says so.

[@Umbertomanens]

This was a great video indeed Thomas, probably one of your best ever…greetings from an italian GP 🙋🏻‍♂️

[@PatriciaHatfield-mp7xb]

Im a 44 year old woman, not discouraged. But its true. Im lifting weight, eating proteín working hard, but Not sleeping good. 😮😮😮😢 and still have a gut

[@farawayranger8489]

I think some people expect to see results too fast and as a result constantly change their diet/amount they eat instead of giving it a few weeks to set in

[@belojay2850]

Great "info packed" vid! seems diff/elevated more than lately. Thanks, always enjoy your stuff!

[@Hypocrisy.Allergic]

Get carbs only around training. In the rest of the time you don t need carbs to sit at a desk and work. Max 100 gr carbs would be enough for everyone having a sedentary life. one hour a day gym it s still sedentary life. Active life is if you walk 15k steps a day

[@CamberFitness]

Glad to hear the first point! 👏

[@Kun3]

I love when people try to >carefully< ( -beat around the bush- ) say that probably most people that claim to be in a caloric deficit aren't really in a caloric deficit. It's funny because I've heard so many people say they were while shoving in cookies literally unconsciously. I gave up on telling them. They don't want to hear it, they don't want to change it. They're always special and it doesn't apply to them. And they usually answer with reasons you can't even imagine. And there's also "So I will do more cardio to lose fat but also because it frees my mind". Why would I even bother to demotivate somebody on being outside inhaling fresh air? Especially if they brought a up such topics but don't really wanna hear an answer but validation. Life's so much more beautiful since I nod friendly when they compliment me on my daily freshly cooked meals. I would always leave fast before they start to analyse my plate. That's the world we live in, isn't it?

[@daveeby5563]

This video is just what I needed!

[@daveeby5563]

Along with being the first to comment! Lol

[@jayallum2423]

I lost 60kg with a calorie deficit, eating 5-6 meals a day, every 3 hours, last meal 1hr before bed. No issues.

[@rubensonorio8805]

You must be quite young 😂

[@jayallum2423]

@@rubensonorio8805 depends if you class 40s as young.

[@jhamlin726]

CICO is false kzbin.info/www/bejne/eHevpWyIjb5jrdksi=8Vkwd8EA1w6dlyel

[@joelbell6075]

What was your starting weight?

[@JayB-JayB]

This is a great one!

[@Studiovette]

I never deduct my weight training in my daily calories, only my cardio and I totally agree the trackers are way off so I take that into consideration as well.

[@KayezTP]

I round my total energy expenditure down by as much as 500 kcals sometimes.... I agree with this point.

[@barbarabeck1174]

Really good content.

[@LauraDeVasconcelos]

Hey Thomas, I'm flying overseas and will fast throughout the flight, but thought maybe you could make us a video with some onboard tips, food, circadian rhythm... I did see you already commented about it in a few of your videos, but it'd be nice to see an update since you've been also abroad recently. Cheers

[@treviancalhoun7693]

Just do carnivore, eat a lot of protein, eat a lot of fats(stay away from polyunsaturated), get at least 10k steps in, don’t sit too long, get plenty of sleep & only use carbs when working out(liquid before & solid carbs with protein afterwards to heal properly). No reason to track calories. Only need to track protein, fats & carbs.

[@geno5169]

Eating. Carnivore sounds just like keto..! I did keto! I’m trying to t get lean! I’m struggling! I eat high protein ! Low carb

[@nikhilsivanarain5102]

​@@geno5169You should eat high fat...not high protein...

[@dc48664]

Keto diets like this are great for short term weight loss. A lot of this is just water weight though. High protein and calories are the two most important. Carbs and healthy fats are super important in moderation. Eating fruits, veggies, fish/avocado fats are super important.

[@jotheshaman8313]

Great info

[@Underwaterer]

10:05 This is why I can’t sleep if I am in a deficit, even one of 500 calories. Under eating affects me so easily. :(

[@renabale1541]

I totally agree to the gut needing a break. I have bad IBS. My IBS is better when there are more gaps between my meals. I guess it gives my digestive track a break and that helps 🤷🏻‍♀️. But yeah I notice a difference in that regards. Not sure about the weight loss aspect.

[@Fylgum]

Regarding normal eating windows in Europe, then, as a Dane, I can remember most families had their first meal around 7-8 o'clock in the morning, and the last one around 17-18 o'clock in the evening for most days of the week, in the 1970-80'ies, something that first started to change in the 90'ies. And most people would be called slim by modern standards, even in modern Denmark, even if we do not yet have the problems you see in the US. There were also, of course, far less sugar in most products, and to some degree fewer products based on carbs, what also likely have quite a bit to say.. As a kid, and in my youth, then I also often waited til midday, or after, before eating, as I most of the days had difficulties forcing my self to eat already around 7-8 o'clock, so my eating window for most days was already then just around 3-6 hours.. As an adult, in a period of 2-3 years, where I had long days working in a store house in the weekends (3 days of around 12-18 hour shift each), with only part of the day open for getting food, then I did start eating already around 9 o'clock in the morning, and as late as 21-23 o'clock in the evening, and very fast started to gain weight, albeit luckily over half of it was in muscle due to the hard physical labor. My eating window for most days of the month are around 1-6 hours nowadays, and my body weight are okay, even at the age of 53, so comparing to what I've tried over my lifetime, so far, then I'll say it has quite a bit to say on health in general.

[@InTheMiddleOfAForest]

Yes...been going thru this lately

[@amandagish5976]

I bought a cheapie rusk sack and put 10 lbs in it. I wear it when I go walking or at work I carry it and my equipment both for work. I'm drinking water. When I have rice, I have an acid, lemon juice or vinegar. I work with people who are Asian and they're so skinny that there has to be a secret to eat rice and not look like an elephant. Also, I went to Iceland and felt great. I literally felt my body go downhill back in America. Icelandic food is clean and delicious. I wish I was back there.

[@woz8884]

Half of China is now obese.

[@meladversity]

american food is full of sugar and additives. you really gotta read all the labels and be very picky about what to get there. unfortunately also a lot of the vegetable quality is so bad and way lower in nutriens than most foods in europe

[@AugmentedDictatorGames]

I had hormone panels done and apparently I have low free T3 which is probably why my weight loss stopped. My metabolism has never been good anyway, but now my body is literally sabotaging me and my endo at the VA refuses to treat anything.

[@jessicataylor1930]

I was 100% on point with diet and training as well as hormone optimization with a reputable wellness clinic but still had a hard time with visceral fat. Turns out I had HCV and it was causing extremely elevated liver enzymes as well as a somewhat high A1C. After successful HCV treatment my body fat percentage is hitting the sweet spot i wanted. without my wellness team i would have went undiagnosed for years longer maybe.

[@bkpickell]

I was getting frustrated losing weight. I cut my calories down to 1200 and started walking 3 miles a day. Nothing. Not a single pound after three months. It wasn't until I cut back to 800 calories a day that the scale started moving. And yes I weigh everything that goes in my body. My idea of a cheat meal is 550 calories. I only eat 180-250 calories for breakfast ~10am. I never eat lunch and never snack. I will eat dinner between 4 and 5. I have zero stress as I don't work and do not have money or relationship issues.

[@leonie7537]

I am wondering why you always put the Chatalina Cereal on the thumbnail as if its a bad food. This is the healthiet cereal on the market in my opinion. I find it really missleading. Other than that I love your videos!!

[@kimstell1130]

@Thomas Delauer What can I do if I’m insulin resistant please??!

[@callbrin573]

Is skipping breakfast good to help increase time between meals? I usually stop eating between 12am-2pm because of sleep and skipping breakfast

[@Sonic_1000]

When I lost 72lbs in 10 months I'd have a cheat meal on Fridays and I ALWAYS lost a 1lb the very next day. I never had a big enough meal to break the deficit.

[@Riza-q7z]

At Thrive foods are still super pricy in spite of 30 percent discount.

[@bronsonbrown8300]

After I have a cheat meal I fast for about 3 to 4 days to clear out the carbs and extra calories Iv eaten. I do a brisk walk Everyday that I can. I’m Actually doing one right now. I’ll Walk two hours today since I stratred late but normally I go one of parks that have two long parks connected and I walk both normally takes me 4 hours on Sundays love it

[@murlocsrock]

Damn that doesn’t even seem worth it

[@bdboyo]

When your 20 odd you can look at a salad and lose weight, when your 30 you have to eat the salad to lose weight,in your 40s you look at a salad and put on weight. Im late 40s and trying to lose weight is a nightmare.

[@priestpulpit5577]

Thomas, do you still recommend Antler farms for liver supplements?

[@marionallen2222]

How do u feel about jumping on trampoline for exercises I’ve heard it’s so much better than running/ walking

[@MrWingiii]

where did you ‘hear’

[@richardmiddleton7770]

You can injure your back very easily on a trampoline! You can walk for hours, you can't jump on a trampoline for hours! Walking is the best. Running is fine if your technique is good and you can run slow enough to keep your HR down (180 minus your age).

[@kintsugi6235]

Trampoline is so cool 🥰

[@sandrabassett9923]

Great for the lymphatic system, easy on the joints

[@rubensonorio8805]

If you could jump for few hours probably 😂

[@oohwha]

Thank you so much for respecting a variety of worldviews (that bit about millions of years or at least thousands of years of evolution). So many people choose to ignore our differences so it's nice to see a science communicator reflect an open-minded stance like this :) Great video as always, good info here. I've experienced a lot of this on a personal level as I've played with being under 10% body fat and fasting more often, vs. being over 10% (around 12-15%) and being in a small caloric surplus. Sleep and micronutrients make SO, SOOOO MUCH DIFFERENCE!!! ❤❤💪💪

[@ThomasDeLauerOfficial]

Thank you for seeing it like this. I always keep an open minded view on everything I encounter. Except for clowns and trolls on the Internet lol

[@JasonHeward]

I feel that these videos are always telling me that I am doing it all wrong. Can't there just be a video telling me what to do?

[@sparriz]

Yeah the sleep quality ruined me, 3 weeks in and 2-4 hours of sleep a night and poor sleep at that. Brainiac move since my loss was slowing down...lets cut more calories...yeah. Nowadays if I do a cut when my sleeps takes a major hit I increase calories instead and cut cardio, helped a lot.

[@callbrin573]

Losing my weight is so weird. The only thing that seems consistent when I attempt Is how much I focus on it. The more I do the more I lose. Even when I overeat massively I'm somehow still able to lose weight if I'm focusing on it. It's probably made up from going to the gym more when I do focus

[@markcullen2870]

I feel like I’m making no progress. I started seriously tracking all my food and intake in May 2024 and it’s currently October 2024 I track sauces, sugars and every little thing and my weight hasn’t changed at all, I don’t really care about that. It’s more of my body fat hasn’t gone down. I’m a track and field athlete and I’m constantly doing high intensity sprints so I get my cardio from there and I’m weightlifting 3 to 4 days a week so I’m getting my resistance training there. I am 5’10 163-165 pounds and my macros for everyday is 160g of protein. less than 70g of fat, 280 carbs or less and no more than 2200 calories. I’m constantly hitting all of those goals and consistently hitting 2000 or less calories. I feel as if my upper body is very lean along with my legs, but it’s just under my chest that my stomach just will not burn at all. I feel like I’ve tried everything and I’m stuck.

[@bilhawilliams3018]

Hmmm So, how all this work for all of us whom have no gallbladder? I found out that after gallbladder removal I have a lot of issues with my hormones and weight gaining. Bear in mind, that I cook my own food and use only coconut oil to cook included pastries. I need to go back to my size 6 pants I am wearing Size10. Exercises? PILATES AND YOGA only. I use to do cardio workout and I was good but a sudden pain took over my back just to find out I have dehydrated disc in my spine. Since 2021 I am doing only Pilates and yoga.

[@DaveThomson]

If you have a high fasting insulin upon waking, good luck getting down, its not going to come down when you wake up and start eating unless your carnivore or keto.

[@x50nbanksx]

Solid vid

[@michaelnapoleoni6355]

One cheat meal a week has always helped me lose more weight at the end of the week.

[@Jack-e5t]

Water weight loss probably

[@treviancalhoun7693]

Yes, because you’re confusing your metabolism which is good. Just like working out you don’t want to be too consistent because your body will just adapt & you’ll hit a wall

[@j.w.knowles8238]

Same, i cheat on Saturdays....damn this pastry is good right now 😊

[@j.w.knowles8238]

Without my fitness watch, i would be lost. Fitbit +smart scales equals data. How can u do this by guessing? I can clearly see on the data my fat going down. Lean mass going up. Im still around a few pounds of were i started. I see in the mirror and i look better

[@rubensonorio8805]

Keep it up 💪you're doing great 👏

[@dalcow1101]

@@j.w.knowles8238 I use my fitness watch but I cut the calories burned by 50%.

[@geno5169]

I fast between 18 y 24 HR’s! I eat either omad or two meals! I’m trying t get lean! I do go walking! Yesterday went around 14’000 steps! That was in the morning! I used to do keto! Some of these people say do carnivore! I think it sounds just like keto!

[@larrytabor2099]

How do we figure out if we are in one?

[@lee1612k2]

Step 1...Make sure device is connected to a power source

[@Jay.1336]

Just when I was feeling confident about my weight loss goals and watching my calories, he posted this. Losing weight is so difficult. So many rules. Feeling discouraged. I mean, his first point was “ you think you’re in a caloric deficit but you’re not really in a deficit.” Like damn. Ok really??

[@shaunmichaels5296]

I feel you on that ugh lol But the way I look at it is just focus on how you feel. If you’re eating good and it’s making you feel good and also making you feel better In your clothes, Then that’s all that matters. And the weight will come off down the road. I lost 130 pounds and still have more to go. So I’m going through all this. But I feel so much better. Still have more to go though. 😊

[@richardmiddleton7770]

Losing weight is actually very easy, it just takes a long time (unless you go keto and lose a lot of water weight quickly!). So you have to be patient and disciplined.

[@Jay.1336]

@@shaunmichaels5296thank you ❤

[@Jay.1336]

@@richardmiddleton7770thank you!!!!

[@StenBackstrom]

Don't be! Just track calories and check if you're losing weight. If not, eat a little less. Lose weight for max 12 weeks. Then establish maintenance for 12weeks before going at it again. Good luck!

[@otterconnor942]

It would be cool if there was a CO2 sensor that you put over your nose and mouth to record the CO2 levels leaving your body, and using that for calories burnt. Instead of the watch guessing based on your heart rate.

[@kylewhisman]

Impossible to get enough sunlight, I live in Alaska

[@heftyjo2893]

When I lost about 80 lbs (260 -> 180 lbs) it seemed I hit plateaus about every 20 lbs that lead to a reduction in overall serving sizes. The most drastic occurred right at the 200 lbs threshold that required just a whole new reanalysis of my entire diet based on a lower basal metabolic rate. And even then I was still stuck in a plateau for about a month which means I prolly coulda gone even lower in the basal rates. But I got impatient and just decided to try and kick start the fast loss again with a Jason Fung type of 'Fast' with nothing but a bullet proof coffee in the morning and a quart of scratch made bone broth in the evening for about 4 days straight. Sure enough, I instantly dropped down to 190 in about a week and the fat just kept coming off till I hit 180. In fact I even went down to 175 briefly but I then, increased my calories to bring my weight back up to 180 because as at 6'2" I feel don't need to get much skinnier. Of course, that increase of calories was a big bowl of ice cream 😁

[@nathanielacton3768]

PSMF works 100% of the time for me. 1kg a week like clockwork. No strength loss.

[@pdb_999]

As always, these scenarios primarily affect men. Genetic insulin resistance and being a woman with all kinds of hormone levels and things look different. Caloric def. has definitely never worked for me and my children. Why does a brown bear only eat berries in the fall and gain tons of fat? Everything is hormonally regulated! Dear women, do not despair at this information!

[@inca3370]

Im not overweight by any stretch, in fact just above underweight, but I always have a round flubby belly.

[@Sanginius23]

I cut out all Alcohol, Chips, Cola, Chocolade and all that stuff, eat less in general and run 5k every day. Lost 5 kg in 10 days, from 95.5 to 90.5 (I am 190 cm tall) EASY

[@tiffanyhanson3701]

I’m pretty sure my BMR is *extremely* low. I’m on a drug that makes it very difficult to eat. Think hours to finish a protein bar and most of the time I can’t. I struggle to get a thousand calories a day. As such, exercise right now is not happening because I am so out of energy. I’m not losing weight. And before this drug, I also wasn’t losing weight on 1300 calories a day with resistance training and cardio every day. My fasting insulin is very high but my thyroid levels are okay. I have never had trouble losing weight before with either cutting carbs or calories. I did lose a lot of weight a year and a half ago but I plateaued and then went through some hormonal fluctuations and despite many months of low calories and working with a trainer and medication I just lose and regain the same 5 lbs over and over.

[@Extinguisher10]

This is easy. Baring a rare disorder, you're not actually in a deficit. Track your calories accurately and you'll lose weight.

[@tiffanyhanson3701]

I’m pretty sure my BMR is *extremely* low. I’m on a drug that makes it very difficult to eat. Think hours to finish a protein bar and most of the time I can’t. I struggle to get a thousand calories a day. As such, exercise right now is not happening because I am so out of energy. I’m not losing weight. And before this drug, I also wasn’t losing weight on 1300 calories a day with resistance training and cardio every day. My fasting insulin is very high but my thyroid levels are okay, and I an vitamin D deficient. I have never had trouble losing weight before with either cutting carbs or calories. I did lose a lot of weight a year and a half ago but I plateaued and then went through some hormonal fluctuations and despite many months of low calories and working with a trainer and medication I just lose and regain the same 5 lbs over and over.

[@MartinDeBourge]

Whoa whoa whoa... Why the Marty hate at 9:58? 😁

[@nfaza80]

Nine Reasons Why Your Calorie Deficit Might Not Be Working **1. You're Not Actually in a Calorie Deficit:** * **Explanation:** This is the most common mistake. People often underestimate their calorie intake, forgetting to account for things like salad dressings, snacks, and the 20% margin of error allowed by the FDA on food labels. * **Solution:** While strict calorie counting isn't always necessary, increased awareness of portion sizes and calorie density is crucial. Consider tracking your food intake for a period to gain a better understanding of your actual calorie consumption. **2. You're Replacing Muscle with Fat:** * **Explanation:** A calorie deficit alone doesn't guarantee fat loss. It can also lead to muscle loss, especially if combined with a sedentary lifestyle. The body might break down muscle for energy if it's not being used. This can lead to weight loss on the scale but a "softer" appearance. * **Solution:** Combine your calorie deficit with regular exercise, particularly strength training. This will help preserve muscle mass and promote a more toned physique. Ensure adequate protein intake to further support muscle maintenance and growth. **3. You Are Deficient in Nutrients:** * **Explanation:** Micronutrient deficiencies can lead to cravings and increased food consumption. Your body instinctively seeks out the nutrients it lacks, often leading to overeating. * **Solution:** Focus on consuming nutrient-dense whole foods. Limit ultra-processed foods, even if they fit within your calorie goals. Prioritize fruits, vegetables, lean proteins, and healthy fats. **4. You're Not Having Adequate Gaps Between Meals:** * **Explanation:** Constant grazing prevents the body from entering a fasted state, which is crucial for fat burning. Hormones like glucagon and hormone-sensitive lipase, responsible for fat breakdown, increase during periods of fasting. * **Solution:** Implement clear breaks between meals. Aim for at least 3-4 hours between meals, allowing your body to utilize stored fat for energy. Consider incorporating intermittent fasting or time-restricted feeding. **5. You're Having Cheat Meals:** * **Explanation:** As your metabolism slows down due to weight loss, the impact of cheat meals becomes more significant. A cheat meal that might have been manageable at your starting weight can now contribute to a larger calorie surplus. * **Solution:** Instead of large cheat meals, consider incorporating smaller treats or indulgences throughout the week. This approach can help satisfy cravings without derailing your progress. Focus on nutrient-dense foods that feel like treats but provide valuable nutrients. **6. You're Over-Exerting Yourself:** * **Explanation:** Combining a calorie deficit with intense exercise and life stress can lead to chronic stress and poor sleep. Sleep deprivation negatively impacts hormone regulation, increasing muscle breakdown and hindering fat loss. * **Solution:** Prioritize adequate sleep and manage stress levels. Listen to your body and adjust your exercise intensity as needed. Consider incorporating stress-reducing activities like meditation or yoga. **7. You're Relying on Resistance Training as a Form of Calorie Burning:** * **Explanation:** While resistance training is important for muscle building and overall health, it doesn't burn as many calories as often perceived. Overestimating calorie expenditure from resistance training can lead to a calorie surplus. * **Solution:** Don't solely rely on fitness trackers for calorie expenditure data. Focus on resistance training for its muscle-building benefits and choose cardio activities for calorie burning. **8. You Have Metabolic Dysfunction or Insulin Resistance:** * **Explanation:** Insulin resistance can impede fat loss by inhibiting fat breakdown. Frequent insulin spikes from a high-carbohydrate diet can exacerbate this issue. * **Solution:** Consider reducing carbohydrate intake, especially refined carbohydrates. Focus on complex carbohydrates and increase the time between meals to allow insulin levels to return to baseline. **9. You're Not Getting Enough Vitamin D or Sunlight:** * **Explanation:** Vitamin D deficiency is linked to obesity. While the exact mechanism is unclear, vitamin D plays a role in appetite regulation and mood, both of which can impact food choices. * **Solution:** Ensure adequate vitamin D intake through sunlight exposure or supplementation. Aim for at least 15 minutes of sunlight exposure daily or consult your doctor about appropriate supplementation. **Conclusion:** While a calorie deficit is a fundamental principle for weight loss, it's not always as simple as "calories in, calories out." Understanding the nuances of metabolism, hormone regulation, and individual factors is crucial for achieving sustainable fat loss. Addressing the potential issues outlined above can help you optimize your calorie deficit and achieve your weight loss goals. Remember to consult with a healthcare professional or registered dietitian for personalized guidance.

[@gerardt3284]

I HATE tracking calories with a passion. Intermittent fasting is the only thing that's ever worked for me to lose fat

[@linuskristian]

Could you tell me a bit more about this? Sounds like your weight control journey hasn't been ideal?

[@billwang3720]

Cut out boxed foods then stop eating after 8 now your in a deficit

[@tallesttreeintheforest]

calorie deficit "work", but they do not actually...

[@advex4428]

I think you are lying, Thomas, when you say the cheat meal also has calories. Also when I eat from my girlfriend's plate, I think it tricks the food into putting the calories on her.

[@dumb-smartguy9468]

I want that shirt

[@KJB0001]

ProTip - look up Georgi Dinkov and listen to him explain the physiology and the failure of The Biggest Loser, then, go to The Minnesota Experiment to see HOW the men decades ago were lean, slim and eating 2500-3000 calories of mostly cars like white sugar, potatoes, and Saltines or bread (BUT NO PUFAs as seed oils)

[@deangerrard643]

Does it work for 53 year old male ?

[@eternalklothgardengangsta685]

All weigh is equal. Muscle may be more dense or a bunch of things but 5 pounds one way is equal to 5 pounds another way dont matter the what. Weight is equal.

[@Stelionitis]

Yeah but fat takes up way more space than muscle, 10 pounds of fat is more than 2x the size of 10 of muscle

[@eternalklothgardengangsta685]

@stelionitis5859 still don't negate that fact that when people say muscle weighs more than fat that's a very idiotic statement that means u failed grade school math.

[@salenawaaka6258]

Nope. I eat a SAD diet and im eating on average 1400 calories..start getting bigger. Muscles build under fat. Fat remains everytjme. Eat 1800 on Keto and Carnivore and im loosing weight. Start excercising...stop loosing weight. Eat 2200 on Carnivore and im loosing even more weight....not doing anything because its winter and cold out lol. And im not alone. My ASD ADHD son whom i homeschool. Carnivore...loosing weight, esting way less Calories though when compared to SAD diet. Calories in vs Calories out works for him. Other son, looks like me, had my build. A lot larger than i was at his age. Is obese id say his BMI is around 35- 40. Swims for an hour 3 times a week, trains for an hour for waterpolo twice a week and plays 2 games a week. Carnivore eats the same as me...little more than the other son. HES NOT LOOSING ANYTHING IN COMPARISSON to the 2 of us in this house who do not excercise at all. And im not surprised because whats happening to him is exactly what happened to me. He'll be building muscle under his fat.

[@adim00lah]

They want the authority of a queen but responsibilities of a princess.

[@burst_ch.]

Poor sleep can lead to difficulty losing weight. Weight leads to difficulty sleeping. 🤔

[@trianglehat6994]

honestly, i live in Vietnam and the sun for 5 minutes or more makes me feel like shit.

[@DaDaW9762]

I'd always been obsessed with war history, if there was a war that the British, Australian, US and a few others were involved in, I knew about it, and after 9/11 when my country threw its hand in with the USA against terrorism I wanted to join and serve but Britain and the US had a recent history of finishing wars quickly whether from the Falklands war and the Gulf war to Grenada and Panama we got it finished quickly, then Afghanistan seemed to be one and done and involved very few conventional troops, then Bush declared combat over with by April 2003 and even tho I was disgusted by the 9/11 attacks I didn't want to join the army to spend 4 years running around playing soldier in Britain, so I found the pub like other 18 year olds, hit clubs and fast food and quit working out thinking construction would keep me fit, when it did keep me strong, I was miles away from fit, then the Taliban resurgence happened in 2006 and British lads were on roofs in Helmand having 6-8 hour gun battles every day, I thought surely it couldn't carry on like that at that intensity but a year later it was still going on and getting worse! So I decided to join the army but now I was 60lbs overweight and the British army back then only allowed you to join if your BMI was correct, they later changed it, so I went away and read everything I could, and I decided to cut my calories by a thousand from roughly 3000 a day to 2000 a day, from the literature at the time and there was a lot of opinions to take it, I was expecting my body to be shocked by this, that even tho I carried on working construction outside of work my body would compensate by moving less outside of work, I would twitch less, fidget less, my metabolic rate would slow down and I'd subconsciously try to eat more by grazing ect, so to counter this, I took over how many calories I'd burn outside of work! My 6 mile bus ride to the building site became a 6 mile bike ride, I'd bike 12 miles a day, but I wouldn't consider this part of a work out, it would be part of my work day, and after work I would jog 6 miles in an hour, followed by a walk for an hour, I'd shower, then I'd repeat the hour jog and hour walk... Yes, it was extreme but I was determined not to miss the war.. I had 6½ hours in bed I had 9½ work(8hrs work, 1½ bike) 4 hours Workout(2hr jog, 2hr walk) I had 4 hours me time, which if you don't watch TV is plenty. I lost the 60lbs and more, when I got to basic infantry training I was the fittest, fastest, in best shape 23 year old recruit in that platoon, by eating 2000 calories and making damb sure I burned 4,500 a day.. The calorie deficit works, you just gotta do it properly by committing to it.. Obviously I was lucky to be young and aggressive at the time.. I can't imagine having to commit to something like this in my 40s or 50s.

[@sandrabassett9923]

Muscle doesn't weigh more than fat and it is more dense therefore taking up less space

[@A91367]

Nice

[@trapan03]

Not trying to be a smart ass. Did I hear him say that "muscle does weighs more than fat. 1 pound of muscle on earth with gravity pushing down on our body is one pound no matter what the make up of the mass/tissue. is here on earth. Muscle is a different tissue as compared to fat, is more dense and does not turn into fat. MUSCLE does not weight more than FAT. 1 (ONE) POUND IS 1 ONE POUND ON EARTH.

[@beautyandgrit4640]

I think the understood concept is that one pound of weight in muscle is denser/less space than fat which is, for lack of a better term, “fluffier”. Lol So when it comes to inches or what you see in the mirror, losing muscle weight will not impact those problem/fatty areas. I believe he was talking about body composition and what you see in the mirror as far as figure.

[@MyOtherChannel-hm2lf]

Not trying to be a smart ass, he said muscle weighs more than fat - and it does, 100%. Things can weigh more than other things on earth lol. He didn't say a pound of muscle weighs more than a pound of fat. A cubic inch of muscle weighs about 0.613 ounces or about 2.3 lbs/litre. A cubic inch of fat weighs about 0.532 ounces or about 2 lbs/litre. Not trying to be a smart ass, but 0.613 is greater than 0.532, therefore muscle weighs more than fat - ON EARTH. Muscle doesn't turn into fat - directly. As you lose muscle mass via excessive caloric deficit, not getting enough protein, or not getting sufficient exercise; sure you're losing weight through muscle, but you're lowering your metabolism (muscle mass increases metabolism) and looking doughier because you've effectively raised your overall bodyfat % by lowering your lean mass. To add insult to injury, with a lower metabolism, it's easy to pack on weight when you have a cheat meal or if your diet isn't on point - which it isn't if you're burning that much muscle. Again, I'm still just talking about on earth here to be clear.

[@RichHandsome]

7:15, 10:05

[@chaunceyguy3810]

Watching this while eating Taco Bell quesadilla (double meat and sauce )

[@nerdexproject]

After another night of just 4.5 hours of sleep I sure know my lever...

[@jtier11]

I’m in this group😮. I measure my intake but…. Must be excess I’m not counting.

[@owen-trombone]

I was having this problem and took a closer look at what I was eating. Turned out I wasn’t counting all calories I was actually consuming. Like I wasn’t logging the butter and jelly on my toast, or the milk in my coffee. Little things add up. I’m seeing better progress now that my count is more accurate.

[@sumit100ify]

I think counting protein is more essential than only calories.....

[@SageOfEchoes]

Eat at maintenance. Deficit comes from exercise.

[@axalius572]

1.b. So fatigued from the calorie deficit that you're not in a deficit anymore

[@BlockchainVets-cm5in]

Thank you for not getting “all weird on evolution or anything!” lol

[@ChiChiGlamShop]

That’s why I do carnivore, I don’t worry about calories

[@treviancalhoun7693]

I’m tryin’ to tell people

[@Yasharahla7]

isn't fatty meat and butter high in calories?

[@treviancalhoun7693]

@@Yasharahla7 not as high as processed foods & fats(not polyunsaturated or trans) keep your hormones in order which will give you more energy & help you sleep better which in turn will make you lose weight easier. A lot of people don’t get enough fat in their diet. Also, like he said some people don’t lose weight or hit a wall because of nutrient deficiency. Steak for instance has a good amount of vitamin B6, protein to keep you satiated so you’ll eat less, Creatine which is good for energy & the mitochondria & it also contains L-Carnitine which is good for memory & mood. Steak is a beast especially when coupled with eggs

[@bartb1014]

I never knew Almonds were so bad!!! Just a handful will destroy your diet he said omg

[@evaz9606]

Hes sold out to the carb world, what a pos

[@TigroGumi]

At my local shop their 5 inch pizza has 17 calories less than their 12 inch pizza lol

[@RedSport555]

I’m confused so me weight training 5 days out of the weak and not eating as much as I used to is bad ? lol I’m confused

[@bencochrane6112]

Eat less, run and lift more, drink water and sleep. Oh, and don't beat yourself up over that cheeky Big Mac... just add 20 mins to your cardio for the next few days or add a few more kg to your plates.

[@genericusername1365]

Can I have a box of donuts instead of the cheeky Big Mac?

[@bencochrane6112]

@@genericusername1365 Depends on how cheeky the doughnuts are

[@JasonBuckman]

Calorie deficit isn't working because you aren't in a calorie deficit. What you think is a calorie deficit isn't.

[@rubensonorio8805]

True 😅

[@sandrajackson709]

I was so ready to go to McDonalds till this video stopped me