4 Things You Can Expect On A Calorie Deficit | What Is Normal? | Fat Loss Strategy

If you want to lose bodyfat, you got to get with the calorie deficit.

There are no ifs, no buts. It’s the reality of physiology and fat loss thermodynamics.

However, being in a calorie deficit is typically very different territory to what most people are used to or currently doing.

In fact, with the weight regain problem being the main concern for many dieters, it is safe to safe that being in a calorie surplus is something you may be more used to.

So what can you expect on a calorie deficit?
What is normal to experience when on a calorie deficit diet?

In this blog post, I share 4 things you can expect to experience when on the calorie deficit train. ​

#1: Feeling Hungry (Some, Not Heaps)

If you are eating less than you need to thrive and maintain yourself (which a calorie deficit basically is)...you will feel hungry.

This is normal. Everyone will experience differing degrees of hungry-ness but the feeling will be there in some shape or form for most people.

In fact, if you aren’t ever feeling hungry then there is a chance that you are not even in a calorie deficit consistently enough (if at all).

Some hunger. Not starving levels of hunger. Sporadic hunger. Not constant hunger. However, hunger nonetheless.

#2: Weight Flactuations (Trends Matter Most)

If you go into your fat loss journey expecting linear change with weight or expecting that your weight will not bounce around like a pinball machine…


Then you are setting yourself up for disappointment.

Your weight will fluctuate regardless of what you are intentionally doing with calories as that is a normal part of the physiology and the operating system that is your human body.

So why should a calorie deficit be any different?

Only difference is that in a deficit you are trying to go down in weight. Therefore, this fluctuation will be more obvious and annoying.

Still…it is normal. Don’t let it stress you. Trust the process. ​

#3: Fat Loss Being Slower Than Expected (Takes More Time Than Predicted)

Oh you want fast and easy weight loss? So do all who see such times. But it is not for them to decide. All you can do is decide how you will approach your fat loss and do the right strategy.

And yes, the change will likely be slower than you expect and take more time than you predicted when you undertook this journey. 

I like the saying: You will overestimate what you can achieve in the short term and underestimate what you can achieve in the long term.

And this works so well to describe what fat loss can be like for most people. Doesn’t mean sometimes the progress will be quicker, but just know that a lot of times you will question if the calorie deficit is even working.

#4: Workout/Sports Performance Will Dip (Some Energy and Output Playing Hide & Seek

Eating less than your ideal amount of calories to thrive and sustain your energy demands will catch up with you.

This means that things such as energy levels will tend to drop down to some degree. Some will experience more of a drop and the level of decrease tends to be related to the degree of deficit created.

However, one thing is for certain and that is that your workout performance in the gym and your sports performance will not be the same as it is at maintenance and especially not what it was like when you were optimally fuelling in a slight surplus. 

The calorie adequacy just isnt there. This is normal and one of the compromises you ave to make for fat loss. Hence why fat loss is a phase that should be followed by a recovery phase and so on and so forth. 

I developed a ‘Nutrition Seasons’ framework for this that I use for clients so if you want to ensure you approach your goals and success with intention and long term strategy, CLICK HERE to apply for my premium bespoke coaching solutions.
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Recap

There you go!

You now know at least 4 things that are perfectly normal and realistic to experience when you are in a calorie deficit for fat loss.

Using this information, hopefully now you can prepare and pivot how you manage ypirsrlf so you can stick to the plan longer and more effectively (rather than giving up too soon because you were feeling things that weren’t normal before). 

Now go and crush your deficit and make those reduced calories work for you to forge some fat loss success. 

But before I leave you….

I have a couple of questions for you. 

Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?

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 a bespoke nutrition coaching solution that allows you to work with me personally 1:1 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. 

If you want to have someone in your corner guiding you with all this, ensuring you only focus on the ‘right stuff’, and get better results while doing it all… send me an email and let’s chat.

I do high level nutrition coaching for active professionals and athletes and I have spots open for new clients wanting to leverage the power of nutrition with a Sports Dietitian

Interested in learning more? 

Simply email me 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. 

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist