11 Calorie Deficit Diet Tips

10 Jun 2025 · 2 min

Watch on YouTube

2:00

In this informal YouTube monologue, Eric Roberts outlines eleven common experiences people encounter while following a calorie deficit for weight loss. He explains that feeling hungry, especially at night, is a sign the deficit is working; scale readings may not drop immediately due to simultaneous muscle gain, and occasional spikes are normal. He acknowledges lapses in adherence, comparison to others, plateaus followed by a rapid "whoosh" loss, motivation dips, and feelings of insufficient progress. Roberts also addresses external criticism, urges viewers to ignore negative comments, and humorously notes the urge to get angry at others. Finally, he admits many people don’t know their exact calorie target and promotes a free calorie‑deficit calculator linked in his bio. The tone is conversational, candid, and occasionally profane, with an overall encouraging stance that normalizes setbacks and emphasizes persistence.

Chapters

If you're on a calorie deficit, here are 11 things that are normal during that process. Number 1, you're going to be a little bit hungry, especially before you go to bed, and this is a sign your calorie deficit is actually working. Number 2, it's normal for your scale not to go down at first, especially if you're lifting weights. Because you'll be losing fat and building muscle at the same time. Number 3, it's normal for your scale to spike up sometimes, even when you're perfect on your diet. Number 4, it's normal to fall off track for a couple of days or a couple of weeks. Nobody is perfect with their calorie deficit, so don't beat yourself up when you're not. Number 5, it's normal to want to compare your weight loss to somebody else's. But don't do that. This is your journey. Number 6, it's normal for your scale to plateau for a couple of weeks sometimes, and then you'll have what we call a whoosh effect where you drop like 3 to 5 pounds in a week. Number 7, it's normal to not be motivated and want to quit sometimes, but as long as you don't quit, you will get to where you want to be. Number 8, it's normal to feel like you're not making good enough progress, But remember, any progress is better than no progress. Number 9: You're gonna have people make comments about what you're eating or your diet, but remember, no one who's supporting you is ever gonna actually make fun of you. So fuck those people. Number 10: Sometimes you're gonna want to punch people in the face for being stupid, but that's not just on a calorie deficit, that's all the time. And number 11: It's normal to not know actually how many calories you should be eating, which is why I have a free calorie deficit calculator if you click the link in my bio.