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Are You REALLY in a Calorie Deficit? How to Know for Sure

Michelle Roots Fitness & Nutrition Coach

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Ready to get stronger, lose body fat & stay consistent? Join my Community here https://www.michelleroots.com/work-wi...
Are you really in a calorie deficit, or do you just think you are?
If you’re trying to lose weight but the scale isn’t moving, it can be frustrating and confusing. You may feel like you’re eating less, exercising consistently, and doing everything right… so why aren’t you losing body fat?

In this video, I’m breaking down how to know if you’re actually in a calorie deficit, some of the most common reasons your calorie deficit may not be working, and what to look at before assuming your metabolism is broken or you need to cut your calories even lower.

We’ll talk about:

What a calorie deficit actually means
• How to tell if you’re truly eating in a deficit
• Why calorie tracking isn’t always 100% accurate
• Hidden calories and portion sizes that can add up
• Why daily scale fluctuations don’t tell the whole story
• How long you should stay consistent before making changes
• The importance of protein, strength training, steps, sleep, and recovery
• What to do if you’re not losing weight despite being in a “deficit”

Fat loss doesn’t require starving yourself or constantly cutting calories lower. The goal is to find a sustainable calorie deficit you can actually maintain while supporting your workouts, muscle mass, energy, and overall health.

If you’re a woman over 35 or 40 trying to lose fat, build muscle, and improve your body composition, this video will help you understand what may actually be happening when the scale refuses to move.

#caloriedeficit #bodyrecomposition #fatloss

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DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including mine. These videos are for educational purposes only.

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Michelle

Are You REALLY in a Calorie Deficit? How t...

5 Comments

@MichelleRoots Creator 16 hours ago Pinned

Are you frustrated with your calorie deficit results? Let me know below! If you want more support with workouts, nutrition, accountability, and body recomposition coaching, come join us inside LIFT You!!! https://www.michelleroots.com/work-with-me

@Rgl313 5 hours ago

I am happy with the scale number and my clothes feel good. I do weigh everyday and don't freak about the fluctuations. To me, if my weight is consistent, I use that as a tool to know I am eating what I need to be eating without freaking out over the tracking process and making sure to prioritize protein and fiber. I am chasing strength and to see more lean in the mirror. Cutting calories isn't the way for me. I've added calories and seen good changes. So I eat the same volume foods and trying to make the best of my training and do my best to get more sleep. Thanks for the Vid Michelle 🎉❤🎉.

@ClaudiaParadiso-i9m 7 hours ago

I just find that after I do a strength or cardio workout my appetite increases more and I want dense foods I'm 56 postmenapause it's frustrating but when I don't excercise I can control my portions and foods. I mean am I excerciseing too much I do 3 strength training and 1 cardio hiit metabolic day is that too much for my age

@TexasSweetheart123 7 hours ago

I ate in a calorie deficit for 3 months. I was eating around 2400 calories. I was pretty steadily losing a 1 lbs a week. But towards the end I noticed I was getting mental and physical fatigued. I decided to take your advice on one your videos and do a diet break this week. I am only doing a week. I increased my calories between 10 to 20%. I tell I feel more rested. My weight has not been affected. I only jumped up a pound but my weight always fluctuates. I got a pretty good relationship with the scale. I also noticed I had more energy and so I added a extra light low impact day with exercise bands. I noticed my daily calorie burn has increased up 200 extra calories. I plan to make this a regular habit every 3 months. I totally suggest this. It will help so much. Plus I allowed myself some foods I don't regularly eat. Like Ice cream and cookies but I didn't go crazy.

@moblicious_25 3 hours ago

I have a question - I was diagnosed with chronic pain. I cant go to the gym three days a week. If I go for walks, I cant walk every single day. I cant lift heavy either. If I do go to the gym or go for a walk, Id have to space out at least 3 or 4 days apart. Its frustrating that I cant do excercises back to back. Im at a calorie deficits and hitting my macros. I just want to see progress..... What are you recommendations for folks who are trying to body recomp but can't excercise as often? Thank you.