Not Losing Weight In A Calorie Deficit (Here's Why)

21 Apr 2025 · 1 min

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1:02

In this blunt, informal monologue, the speaker asserts that if you’re not losing weight, you’re not actually in a calorie deficit. He advises viewers to measure food portions by weight in grams rather than using volume measures, to meticulously track every bite and snack—even those as small as 50 calories—because they accumulate. He highlights hidden calories such as the 120+ calories per tablespoon of olive oil used in cooking, and warns that many people stay in a deficit during the workweek but overeat dramatically from Friday through Sunday. The speaker calls out personal dishonesty, lack of education, and outright negligence, emphasizing that recognizing and correcting these issues is essential for true weight loss.

Chapters

That's why I'm eating. I agree, if you're not losing weight, you're not in a calorie deficit. But it might be because you don't know what a proper portion size looks like, and you need to start weighing your food on a food scale in grams, not cups or tablespoons or ounces. Or you might need to start keeping track of all those bites and snacks you're taking throughout the day that are only 50 calories, but the shit adds up, Cheryl. Or maybe you don't realize the olive oil that you're using to cook in is 120+ calories every time you use it. Or you might be eating in a calorie deficit Monday through Friday, but then Friday through Sunday you're eating like an asshole. So whether you're lying to yourself, needed to be educated, or just called out on your bullshit, if you're not losing weight, you're not in a calorie deficit.