Today we discuss calorie deficits. How to create a deficit when you’re ready to lose fat. Ideally, this can be done without hunger, starving, or ruining your metabolism, but it all starts with a strong foundation. Check out the previous videos in the series to make sure you’re up to date on everything we’ve covered up to this point.
We’ll first talk about what a calorie or energy deficit actually is and what you need to have BEFORE you begin. Fat loss is stressful to the body, so this is important to know first!
Then we’ll just go over 5 ways to create a calorie deficit, including exercise, macros, counting calories, and more! Enjoy!
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6:44 What is a deficit? Does calories in calories out matter?
8:42 There are different ways to create a deficit
9:20 What you need BEFORE you start your deficit
12:06 The First way to create a deficit
15:28 The Second way to create a deficit
19:20 The Third way to create a deficit
20:51 The Fourth way to create a deficit
23:53 the Fifth way to create a deficit
27:495 What to do AFTER you’re in a deficit for 6-12 weeks (Reverse Diet)
29:38 Recap
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ABOUT ME 🙋♀️
I’m Jess.
Former PCOS and Hypothyroid sufferer turned Functional Nutritionist and Hormone Nerd.
From insulin resistance, to recovering from hormonal birth control use, to Adrenal “fatigue”, to Hashimoto’s, to severe digestive issues, to horrible periods, to a wrecked metabolism after restrictive diets – I’VE BEEN THERE.
I took my frustration, funneled my energy into research and education, so I could wave my health issues buh-bye.
Now, I help women like you do the same.
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Video Editing/Channel Management by Josh Santiago. Josh@ThriveMediaProductions.com
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THANK YOU!
You look at least 30 pounds overweight
This is really nice to hear. After years of weed smoking, when I stopped I gained 15kgs without changing my eating. It makes sense that all those toxins were stored in my fat and it will stress my body to remove them. My weight has plateued for awhile now and maybe I'll start incorporating a deficit.
Thank you for this video! Going to start implementing some of these things to hopefully loose some of the extra baby weight I put on. ❤
You rock thank you! One of the best videos out there regarding calorie deficit and woman specifically.
These are the exact questions I was asking myself when I lost weight when I was younger. How could I survive long term on such low calories? It didnt seem realistic. This makes sooooo much sense to me.
Thanks for making these videos! Will bbt go down while in a deficit? If so, how much of a decrease in temp is acceptable?
Wow! Thank u so much!
THANK YOU JESS!!!
Thank you so much Jess!!
More love to you ❤️❤️❤️
Thank you so much Jess!
You are amazing! The only thing I have a problem with knowing is how many grams of sugar is too much. I eat a ton of honey, fruit, dairy, sugar… just curious how much is too much? I know it’s different for every body but if you could give me your best answer that would be super helpful!
This is so amazingly helpful! I’m excited to experiment with this info – thank you Jess 😄🙌🏽
Yay thank you for this amazing series!! Appreciate all the work you do to provide this incredible information. Cheering you on and I LOVE learning from you! Which is saying a lot given I’m a Fully Nourished student and I still love listening to every new video you put out haha. Love you Jess!
So excited for this one! I’m in a caloric deficit with FN
I love this video… I love how supportive and caring you are. Thank you for all the hours of work you pour into your content <3
wow wow what brilliant timing. I was JUST thinking about how to create a deficit while still balancing hormones because it's SO important to also eat ENOUGH. So I was struggling with reconciling the two. THANK YOU Jess!