Tuesday Tip: Are you in a Calorie deficit? 📉
We know that for fat loss to occur you need to be eating at a calorie deficit – i.e. eating fewer calories than you expend. People often say they are “definitely under their cals” (i.e. at a deficit) but they’re not seeing the scales drop. So here are some ways to tell if you are at a deficit that aren’t all scale-based.
Now before I mention any of these indicators it’s important to note that you won’t see results immediately; you need to be at a deficit for several weeks (not days) so the first thing you need to ask yourself is has it been long enough?
Here are some other indicators:
• Your measurements are dropping. If you’re losing cm’s but your weight hasn’t changed, then you’re probably in a deficit.
• Your clothes fit better. You may not notice specific measurements going down but those tops which are usually tight now feel looser. That means you’re probably in a deficit.
• Others are noticing. If you’re suddenly getting compliments or people are noticing you seem to have lost weight then you probably have lost some fat and are in a deficit (even if it isn’t showing on the scales)
• You are seeing more definition in certain areas – arms, collar bones, shoulders etc. That will mean you’re losing some fat and are probably in a deficit.
• Finally – the scales are going down, consistently. Though I would add a caveat that very sudden, large, weight losses are more likely to be fluid changes than fat loss. It’s also normal for your weight to fluctuate up and down so always focus on long term trends.
Fat loss is different for everyone – everyone responds differently and at different speeds. If you’re seeing any of the changes above then you are doing ok! All it takes is consistency and you will see the results you want. Conversely though, if you’re not seeing any changes, then it’s time to double check your food intake because it means you aren’t in the deficit you thought you were.
Remember it’s not all about the scales. If you woke up tomorrow with the body you’ve always wanted would you care what the number on the scales said? No you probably wouldn’t, so focus on the other changes!