Episode October 29, 2026 19 min 51s

865: Why You're Not In A Calorie Deficit (Even Though You Think You Are)

Fat loss still comes down to energy balance. Your body isn't "resistant" to a deficit.

Here are 6 reasons you may not be losing fat, despite eating less.

(0:00 - Intro

(1:21) 1- Your tracking isn't as accurate as you think

Studies consistently show that people underreport what they eat, often by a lot.
Eyeballing portions, forgetting the snacks, drinks and cooking oil.
Food labels are allowed some margin of error, so weigh your food when you can.
Bites, licks and tastes, plus creamer, sauces, dressings and holiday baking.
A few hundred calories a day you never tracked can erase the whole deficit.

(3:59) 2- You're overestimating what you burn

Wearables can be way off. One study found a smart ring was off by about 360–490 calories a day, and more so during hard workouts.
After a tough workout, people often move less the rest of the day without noticing.
Don't eat back the calories your watch says you burned.

(7:49) 3- The weekend (and holiday) blowout

5 good days and 2 off days can wipe out the whole week's deficit.
"It's a holiday, not a holi-month." Enjoy the day itself, then get back to normal.
Go into parties with a plan: protein and veggies first, then pick 1–2 treats you actually love.

(9:37) 4- Liquid calories, alcohol & fast food

Juices, specialty coffees and cocktails can add up fast without filling you up.
Alcohol also lowers your willpower around food.
Easy wins: alternate with water, pick lower-calorie drinks, and set a limit before you go.
Most people don’t track them also

(14:47) 5- You never updated your numbers

As you lose weight, your body burns fewer calories, and your metabolism slows a little too.
What was a deficit at 200 lbs might be maintenance at 180.

(16:30) 6- You're judging progress the wrong way

Daily weight swings with water, salt, carbs, stress, sleep and your cycle.
Use weekly averages, waist measurements, progress photos and strength.
Water retention can hide fat loss for a week or two, so don't panic over one weigh-in.

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit

➢Apply to get your Polished Physiqe