I lost 7lbs overnight on a Calorie Deficit

23 Jul 2026 · 1 min

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1:04

In this short video, Eric Roberts shares a personal anecdote about starting a calorie deficit on Monday, over‑eating at a Korean barbecue on Friday, and seeing a sudden weight spike the next morning due to water, salt, and bloating. By Saturday he returned to his regular routine—10,000 steps, a strength‑training session, and staying within his calorie deficit—and by Sunday his weight had dropped 7 pounds, which he explains is not fat loss but the loss of the excess water weight. He emphasizes that such fluctuations are normal, encourages viewers to stay consistent with their deficit, and invites anyone unsure about how to calculate their own calorie deficit to click a link in his bio for guidance.

Chapters

I started a calorie deficit this past Monday, and on Friday night, I went out to eat to Korean barbecue and overate. Saturday morning, my weight spiked up to this, and then today on Sunday morning, my weight dropped down to this. Yes, I lost 7 pounds overnight. How? What I didn't do was fast all day, do hours of cardio, eat 1,200 calories, I just got my 10,000 steps, my strength training workout done for the day, and got back to eating on my regular calorie deficit. And because of that, I was back down to a new low because the weight I gained wasn't fat, it was water, salt, bloat. And after getting back on track, your body gets rid of all of that and you hit a new low as long as you you don't quit. Remember this the next time your weight spikes up. And if you need to know what your calorie deficit should be, click this link in my bio.