8 Signs You Are in A Calorie Deficit (You MUST Know This!)

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.

[lj]

The main sign you're in a calorie deficit: You're miserable.

[Syklonus]

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.

[rickynorris]

Whatever you do, don't weigh daily. It will frustrate you.

[Siegbert]

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.

[jjames]

This video was right what I needed today. It’s relieving to know that feeling hunger and food cravings is pretty common.

[souit]

I was having trouble sleeping these past weeks and I was wondering why (I normally sleep like a bear). Thank for the info mate

[jamesz]

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.

[Sbflex]

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.

[idsavo]

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.

[HibaSiddique]

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!

[GamerCentricc]

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.

[WillieCorley]

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.

[VivekSk]

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 😊

[avictoria]

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!

[hccdujp]

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 YouTube 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.

[gabe]

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!

[scottnance]

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.

[NAGOYAKIMMakeYourLifeEasier]

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 ❤️❤️❤️

[tarekhayaly]

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 :)

[rolandrojas]

Cold intolerance insomnia have been dominant symptoms for me. Thanks for the video well done.