Jim KatsoulisJim AI — Your Personal Guide to Living at Your Goal Weight

you need to create a caloric deficit to lose weight

20 Sept 2025 · 1 min

Watch on YouTube

0:53

Short YouTube clip by Jim Katsoulis explaining that weight loss requires a caloric deficit, achievable by consuming fewer calories or burning more. The speaker recommends prioritizing eating fewer calories because increasing exercise often raises hunger, and introduces "calorie density"—choosing higher-volume, lower-calorie foods (apple vs cookie example) to increase satiety while reducing calorie intake.

Chapters

You need to create a caloric deficit to lose weight. And there's two ways to do this. You can consume less calories than you normally do, or you can burn more calories than you normally do. Now, between those two, I always recommend focusing on the consuming less calories, because when you focus on burning more calories, the challenge is you also increase your hunger, typically, and it's difficult not to eat those extra calories that you burned off. So when you focus in on consuming less calories, the real secret here is a thing called calorie density. What makes you feel full and satisfied? A big part of that is volume of food, how much of it you're eating. And if we look at a cookie, there's a lot of calories in a cookie, but it doesn't take up much space. If we compare that to an apple, an apple's a lot bigger than a cookie, and it has a lot less calories in it. So you're going to get a lot more satiety and fullness from that apple while consuming a lot less calories. And that's the real secret to consuming less calories and ultimately losing the weight you want to lose.