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In this video, I cover what to do when your calorie deficit is no longer working and what changes you need to make to see results.
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If I Was Starting at 30% Body Fat, This Is What I Would Do (5 Steps)
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About the video:
So you set up a calorie deficit for fat loss, but then after a while, you stop losing weight. When this happens, most people panic and start making big changes to their diet and training. Some even assume their metabolism broke and that they’ll start gaining body fat. Others try to find a new calorie deficit calculator to redo their macros, but how do you know when is the right time to change calories?
This is why in this video, I explain what to do when your calorie deficit is no longer working. I share 3 different types of weight loss plateaus that every person wanting to get lean needs to know about. This will give you a rational approach to managing your caloric deficit and a better understanding of weight loss calories.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#bodyfat #caloriedeficit #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
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Here’s what you need to do when your calorie deficit stops working. Enjoy! -Mario PS. If you want to know what I would do if I was starting at 30% body fat, check out https://www.youtube.com/watch?v=oiRnWvfk8bw
Week 3 of scales not moved🤔🏋️thankyou😀
Great job!
i started after a 4 month break from the gym and diet from 93.5kg been on -1000 calorie deficit daily (tracking app and weighting everything), started taking creatine again too and much more healthy foods also 150gr-170gr of protein daily today after 3 weeks i weight 93 kg, hahah im kind of mad but i think its the excersice (i have some muscle not started from 0), and the creatine….hope so
I've lost almost 90 lbs. But I've been a plateau for a month now (though, I just broke through, but maybe because I adjusted my workouts to be more efficient with less junk volume and less fatigue). I have a young family and workout at 4 am. So I don't have any time to do extra exercise or cardio. My calories are already at 1800-2000. But I find in the 1800 range, I'm struggling a lot with fatigue and hunger. I need to fuel my workouts but I can't afford extra calories because it's ruining my deficit. I don't know what to do
Just increased activity level steps and 500 calorie deficit
my weight loss stopped at 700 kcal/day. am i dead?
My 1800 stopped working so I’ve gone to 1200. Fucking work dammit!
I really need to fix this because I'm not losing weight eating 800 and burning the same amount or more 💀
And yeah, before you ask, I measuare ALL my food, I track calories and I walk more than 15,000 a day
Thanks so much, I am on an intense deficit and I calculate and track well. But I have a lot of stress. good to know this will only last a few weeks
Cant sell coaching if they really gave us the answers…
I'm there now. I went from 219lbs to 176lbs. My weight loss has stalled. I can see visible abs, but I want to go to 170lbs. It has taken me about 10 months to lose this weight while lifting weights and doing morning cardio. I'm not fluctuating from 176 to 178lbs week to week.
I went from 340lbs to 262lbs losing an average of 2.5lbs a week this week i weighted myself same day same time waking up on a empty stomach and i weighted 262.6lbs. Can it possibly be the water thing or should i add cardio or cut calories ? It's very discouraging.
You’re accent so annoying
I went from 370 to 280 and hit a brick wall for over a month. Literally made me give up.
I like the video, however it's hard to keep up with the info u give, because u speak fast
I know it's an old video. But I'm glad I'm seeing this. I've been 2 weeks into my mini cut, and I hit a plateau. I started at 197 lbs. Now down to 187-188 and have been stuck despite the big calorie reduction of 1000 calories. I may have to do some zigzag dieting to counteract the issue to force my body to not be as adapted to the consistent daily intake.
I am on calorie deficyt i am working 3 times on week i do 10 k steps and i can;t loose weigth i don't understand how it worked XD
Soo i started gym with 84.8kg
Taking 1700-1900 calories going to gym 5 days a week
Doing incline walk for 17-20 mins
Doing 10k steps everyday.
After doing all these thing my weight after 1 month is 84.3
I have not lost a single kg.
What I am doing wrong because it’s becoming more stressful now.
Really helpful. I used mycalsuite to checked my calories deficit too.
I’ve been eating 2100 calories a day for 4 weeks and I’ve only lost 4 lbs. I’m 286. I feel better and clothes fit better but the weight isn’t moving like I expected. I work out 5 times a week, circuit training because I don’t need any more muscle lol, cardio steady state hr > 140 <150 for 20 min. Active rest day 40 min cardio. Rest day I cook meals for the week. Protein 190g carbs 175 fats 75. Breakfast 2 scrambled eggs, .20 lb of lean ground beef 93/7%, 1/4 cup cottage cheese and 1/2 avocado. Lunch 2 chicken tenderloin 1/4 cup broccoli and 1/4 cup brown rice 1 cup low fat milk and 1 scoop ambrosia plant based protein powder (25g protein). Dinner 1 piece of salmon, 13 baby red potatoes and 1/4 cup green beans, 1 cup low fat milk with protein powder. Snack is Greek yogurt 20g protein. Breakfast 639 calories, lunch 671 calories, dinner 674, snack is 140. 2100 total…plus exercise which tracker estimates 300-500 calories burned. TF IS WRONG WITH MY BODY? All food is weighed, no added sugars, no cheat meals.
Great info
this makes a lot of sense
You really didn’t explain what to do to fix this!!!!!!!
Endomorph😎😎😎
@5:43 is that Budvar Montenegro?