Watch This Before Starting A Calorie Deficit

23 Mar 2025 · 2 min

Watch on YouTube

1:50

In this concise YouTube monologue, fitness coach Eric Roberts outlines nine practical strategies to achieve and maintain a calorie deficit for weight loss. He begins by reassuring lifters that a stagnant scale can indicate simultaneous fat loss and muscle gain, then stresses that eating healthy alone isn’t enough without a true calorie deficit. He advises weighing food in grams on a scale for accurate tracking, and highlights the importance of daily activity, recommending at least 6,000 steps per day. Roberts emphasizes shifting focus from cardio to strength training to boost metabolism, acknowledges normal weekly weight fluctuations, and warns against weekend binge eating. He also encourages viewers to stop comparing their progress to others and to ensure their deficit is correctly sized, offering a free calorie‑deficit calculator linked in his bio. The overall tone is instructional and supportive, aiming to equip viewers with concrete, measurable actions while fostering a positive mindset.

Chapters

9 calorie deficit tips you need to know if you're gonna be successful with losing weight. Number 1, if you're somebody who's lifting weights and your scale isn't going down yet, that's because you're losing fat and building muscle at the same time. So don't get discouraged, you're doing everything right, keep going. Number 2, if you're eating healthy but not losing weight, then you need to make sure you're actually eating in a calorie deficit. Just eating healthy foods isn't enough to lose weight. Which brings me to tip number 3. Weigh your food out on a food scale in grams to track your calories. Make sure you use grams, not cups, tablespoons, ounces. Number 4. If you're working out multiple times a week but not losing weight, it's not just about the workouts that you do. It's also about how many daily steps you walk during your day. Make sure you're getting at least 6,000 steps per day. Number 5, you're mainly doing cardio and you need to incorporate more strength training into your workouts to help build muscle and increase your metabolism. Number 6, it's normal to not lose weight every single week. So when that happens, don't get discouraged and don't quit. Just keep going. You will see progress. Number 7, Remember, the weekends count for your calories too. You can't just eat healthy Monday through Thursday and eat like a big back on Friday through Sunday. Number 8, stop comparing your journey to anybody else's. As long as you are doing better than what you were before, that's all that matters. And number 9, make sure your calorie deficit is actually the right amount. I have a free calorie deficit calculator if you click the link in my bio.