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NUTRITION BLOG

4 Signs You Are In A Calorie Deficit | Fat Loss Nutrition 101

25/8/2022

10 Comments

 
4 signs you are in a calorie deficit for fat loss
We all know that in order to lose weight and achieve your fat loss goals…you need to be in a calorie deficit.

However, how do you know that you are in a calorie deficit when you are first getting started or to ensure you are sticking to one consistently enough over time?

In today’s blog, I share the 4 signs of a calorie deficit that you NEED to know. If you want to achieve fat loss, you need to know what to look for to ensure you stay on the path. 
Fat loss is probably THE most sought after goal among dieters so it’s a topic worth deep diving into. I hear all the time from people that they want a diet that helps them achieve better results such as a calorie deficit to lose 1kg per week or similar. 

If you are trying to stick to a calorie deficit and want to know how to lose fat without losing muscle, then you clicked the correct blog post (i’m out of gold stickers but you can pat yourself on the back).

I'm going to quite simply share the 4 key signs that you are actually in a calorie deficit. We all know that in order to lose body fat we need to be in a calorie deficit consistently over time.

However, we also want to know how to track this so that we know if things are moving in the right direction and to know that we are in fact in a calorie deficit. 

Whether you a Crossfit or HYROX athlete wanting to get leaner, a team sport athlete wanting to get lighter on your feet, a busy professional looking to feel healthier and more confident...doesn't matter, this will all apply to you too. 


Time to reveal the 4 major signs that you are successfully sticking to a calorie deficit diet for fat loss. 

Let class commence now!

The Signs You Are In A Calorie DeficiT

Calorie deficit for fat loss

Sign #1: Change In Your Body CompositioN

One of the best ways to determine if you are in a calorie deficit (and one of the first tangible signs), is when you notice that there has been a change in your body composition. 

This can manifest and present itself in various ways but the two easiest ways to determine this is by looking at how clothes fit you and also capturing some progress pictures over time. You’ll notice how clothes will feel looser or tighter as your body composition changes which will give you an insight into whether your calorie strategy is working. 

The progress pictures are a visual assessment and can be a powerful way to look beyond the scale weight - if you look better to yourself, very likely you have changed your physique (we are our harshest critics after all). 

Measure fat loss progress through a progress picture. Sign of a calorie deficit diet.
Best non scale victory to measure fat loss is how clothes fit.

Sign #2: Bodyweight Averages Trending Downwards

This is a fundamental way of determining if you are in a calorie deficit. Tracking your bodyweight change over time and looking at the trend as a visual representation of your progress. 

When you commence a calorie deficit, you will start to lose weight as long as you actually stick to a true calorie deficit. Therefore, looking at your weight change over time is a key way to see if you are in a calorie deficit. 

You don’t want to just be looking at one snapshot of your weight in time. You need to be looking at the averages across a period of time and then assess the trend to see the true reality of what is going on. If the trend over a longer period of time is most definitely downwards trending…then you have yourself a consistent calorie deficit adherence situation going on.

Just keep in mind that fat loss is never linear and also that muscle gains during that period of time (if they are occurring and realistic), will mask some of the fat loss. 

For fat loss, weight averages should go downwards over time.
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FREE NUTRITION CHEATSHEET!

Using this guide, you'll better understand macros& calories in foods so you can meal plan and prep your way to better results with your nutrition.

Sign #3: Experiencing Some Hunger SignalS

As I mentioned earlier, sometimes the scale won’t show what it needs to be showing. Sometimes muscle gain will make it look like fat loss is stagnating. Sometimes the body will be resisting change or naturally slowed down due to a number of potential physiological triggers. What do you do now? How can you know if you are in a calorie deficit?

It is hard but that is why we luckily have other signs to look for in times when tangible change is not presenting itself to us. One such way is looking for at your levels of hunger and satiety  in your day to day. 

If you are in a calorie deficit then you will notice that you are a bit more hungry than you are used to. Being a bit hungry in a calorie deficit is completely normal because at the end of the day you are eating less calories then your body needs - hence “deficit”. 

You don’t want to be starving or ravenous - those are signs you are either eating too low of a deficit or something else. Some hunger is what you are looking for and can be a good sign you are sticking to a calorie deficit even when your body and scale isn’t showing what they should be.

Calorie deficits lead to some levels of hunger.

Sign #4: Noticing Yourself “Moving Less”

The fourth sign of a calorie deficit is a bit of a bonus one. It’s typically not thought of as a sign and can be hard to pinpoint too. When you are in a prolonged calorie deficit over time, you may actually notice that you move a bit less than you usually do.

Some ways of noticing this include: blinking more slowly, moving slowly, being less motivated to do physical things, less fidgeting, and just overall a but more “lazy” (for a lack of a better word). 

When you are in a calorie deficit over a longer period of time, your body will adapt and make adjustments by trying to conserve energy (calories) and make you expend less through limiting movements. That is why people on a fat loss phase won’t generally perform as well as when they eat at maintenance or in a surplus. 

This is a sign of a calorie deficit that a lot of people tend to overlook and it may actually be hard for you to notice it too unless someone points it out to you (which most won’t). So think of this one as an added one that you can try to look at once you’ve got your eye on the first three. 

A cherry on top of the sundae of calorie deficit identification. 

Calorie deficits lead to you moving less.

Recap

There you go. Now you know the 4 key signs that you are in fact in a calorie deficit - the secret sauce to achieving fat loss. 

Look out for these signs if you're trying to lose body fat because you should be in a calorie deficit and you want to make sure you're doing the right strategy so you can get the results you are hoping to achieve.

If you had to choose 2 to use, I would recommend you most definitely use sign #1 and #2 as they are fundamentally crucial and give you the most tangible and accurate assessment of calorie deficit status.

Now go on and work on your goals!
​
Picture

​FREE NUTRITION CHEATSHEET!

Using this guide, you'll better understand macros& calories in foods so you can meal plan and prep your way to better results with your nutrition.
​


​I am curious though...

ARE YOU FEELING STUCK AND STRUGGLING WITH YOUR NUTRITION GAME?
NOT SEEING THE BODY YOU FEEL HAPPIER, HEALTHIER, AND MORE CONFIDENT IN?


I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed my Nutrition Sherpa program range that connects you with 1:1 nutrition coaching to help start bridging the gap between where you are now and where you want to be with your physique & performance. 


In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

Interested in learning more? Then simply email me to discuss this further at: [email protected] to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential. 

Aleksa the Dietitian
Aleksa The Climbing Dietitian - BRISBANE SPORTS DIETITIAN & NUTRITIONIST

Brisbane Sports Dietitian & Nutritionist

10 Comments
sheelapandi sekar link
24/5/2024 09:53:08 pm

Increased Physical Activity: Increase the number of calories your body uses through exercise. Activities like walking, running, cycling, and strength training can significantly boost your calorie expenditure.
https://www.siitus.com/2024/05/07/building-a-home-gym-essentials-and-space-saving-tips-2/

Reply
myriam dalida link
10/6/2025 11:13:18 pm

Last year, I committed to a serious fat loss phase. I was tracking everything, staying consistent, and seeing results. But by week 5 or 6, I started feeling off — low energy, slow movements, mentally foggy, even though I was still hitting my calorie targets. At first, I thought I was just being lazy, but reading this blog reminds me: those were all signs of being deep in a deficit.

What helped me push through was something a friend recommended — Mitolyn, a mitochondrial support supplement. I was skeptical at first, but within a couple of weeks, I genuinely noticed a difference: more natural energy, clearer focus, and less of that sluggish feeling that makes it so hard to stay consistent. It didn’t magically melt fat, but it definitely helped me function better while in a deficit.

For anyone feeling stuck or drained during their cut especially if your movement and motivation are dropping it might be worth trying. You can check out Mitolyn from the link below.
https://tinyurl.com/2utxvpj3

Reply
Brightrs link
23/12/2024 08:09:19 am

I thoroughly enjoyed this post! Your ability to present such complex ideas in an easy-to-understand format is truly remarkable. The way you framed your thoughts made it feel like a conversation rather than an article, which really engaged me as a reader. I also appreciated the personal reflections you included; they made the post feel even more authentic. I’m always on the lookout for posts that not only inform but also make me think, and this one definitely did. I’ll be checking in for more of your posts. Keep up the fantastic writing—thank you for sharing this!

Reply
Isabelle Turner link
10/1/2025 06:54:33 pm

Thanks Aleksa for the great post. I love how you focus on body composition changes and tracking trends, not just the scale. The idea that hunger can signal a calorie deficit is really helpful, too. Great reminders for staying on track with fat loss!

Reply
Rako health link
19/2/2025 02:27:34 pm

Great insights on identifying a calorie deficit! Many people struggle with understanding if they’re actually in one. At <a href=https://rakohealth.in/> Weight loss Center in Hyderabad </a>, we specialize in personalized nutrition plans to help people achieve sustainable fat loss. Would love to connect and share more insights on this topic!

Reply
RAKO Health link
14/3/2025 07:47:53 pm

This is a great breakdown of calorie deficit signs! Many people focus only on weight loss but overlook key indicators like low energy and hunger fluctuations. At <a href=https://rakohealth.in/> Weight loss Center in Hyderabad </a>, we also emphasize the importance of maintaining adequate protein intake to preserve muscle mass while in a deficit. What’s your take on the role of micronutrients in preventing fatigue during fat loss? Looking forward to more of your insights!

Reply
charles at rapid weight lose after pregnancy link
21/3/2025 01:47:02 am

yes. nutrition is good for managing the body, health and well being. thanks for the post

Reply
Charles at weight loss rapid after pregnancy link
21/3/2025 11:02:30 pm

This is such a great post

Reply
Charles at weight loss rapid after pregnancy link
27/3/2025 01:00:08 am

Thanks for this post

Reply
John Frederick
14/4/2025 10:32:51 pm


How did I loose 12.9 kg in a month and Reversed my Diabetes...

Real Life experience Natural Steps + Gentle CTA

I didn’t follow any strict diet or fancy program. I just started being more mindful—cut down on processed foods, stopped eating after 8 PM, drank more water throughout the day, and made sure to get in at least 20–30 mins of walking, even if it was just around the block. I also focused on getting better sleep and managing stress because I noticed that really affected my cravings.

It wasn’t instant, but the weight started coming off slowly and steadily. After a while, I wanted to speed things up a bit without going back to crash diets. I found something that helped me boost the process naturally.
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    Author

    Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition. 

    I started this blog to provide quality evidence-based nutrition information, guide you on real nutrition practices & principles, share awesome nutritious recipes, as well as debunk B.S. & misinformation. 
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    Hope you enjoy and gain value from this blog. Please share and spread the word so more people can learn about #nutritiontruth. 

    To your peak,
    Aleksa (Sports Dietitian)

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Aleksa - Brisbane Sports Dietitian & Sports Nutritionist

I have been working with clients (from athletes to busy parents to active corporate professionals) for 8+ years - helping them leverage real nutrition solutions to enable them to reach their peak potential. In addition to my real world experiences, I am a university qualified health professional so you can rest assured you are getting advice & coaching that is evidence-based & tailored to you. While I am a Brisbane Sports Dietitian & Nutritionist/Nutrition Coach, I also offer high level online consulting for clients across Australia. 

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