369. How To Know If You Set Your Calorie Deficit Up Right?
Hot, Healthy, Never Hungry
Lauren Hubert MS, RD
4.9 • 616 Ratings
🗓️ 2 March 2026
⏱️ 15 minutes
🧾️ Download transcript
Summary
If you've set your calorie deficit but the scale isn't budging… does that mean you did it wrong?
So many women immediately assume they need to cut calories lower – but that's not always the answer.
In today's episode, I'm breaking down exactly how to tell if your calorie deficit is actually working (or not), so you can stop second-guessing your plan and start making smart, data-driven adjustments.
You'll learn:
✅ The key signs your deficit is set up correctly
✅ When weight fluctuations are normal (and when they're not)
✅ How to assess progress whether you track calories or don't log at all
Because the truth is there are clear indicators that you're in a calorie deficit, and once you understand them… you don't have to panic or guess your next move.
Doors are officially open! Come join Lean Without Logging and finally lose weight without counting a single calorie. Join HERE.
Grab the Fat Loss Calorie Calculator HERE
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1:1 Coaching with Lauren and Our Team of Dietitians: HERE
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Related Episodes:
🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress
🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat
🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat
🎙️Episode 182: FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories)
🎙️Episode 151: Are You Tracking Your Calories Wrong?
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
Transcript
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| 0:00.0 | Good morning and happy Monday. |
| 0:09.2 | I'm so excited because yesterday we officially opened the doors to Lean Without Logging, which is my new program. |
| 0:16.7 | And we have a special bundle for this week only for Lean Without Logging. |
| 0:22.0 | I'm here to teach you how to lose weight without logging your food for the first time ever. |
| 0:25.1 | It's really exciting. I'm so pumped. |
| 0:27.6 | I'm also so very excited for you guys that have already gotten your hands on it. |
| 0:30.9 | And I just can't wait to see not only your success, but to hear how you enjoy the program and just everything that we've poured into it, whether you get just the |
| 0:38.0 | program itself for $27 or you grab the full bundle that we have going on right now for an |
| 0:44.3 | exclusive discount price. We have a really great episode that was inspired by a comment. I got from |
| 0:50.1 | someone in my DMs recently on, hey, I know my calorie deficit, but how do I know if I'm, |
| 0:56.9 | you know, doing what I need to do? Because I don't quite see the scale moving in the direction |
| 1:00.1 | that I wanted to. I also want to say that this episode is very top of mind for me because in |
| 1:05.9 | Lean Without Logging, something I talk a lot about there, is understanding your progress without actually having numbers |
| 1:12.8 | telling you, hey, like, this is the amount of calories you're hitting. There's so many ways to |
| 1:16.5 | be able to tell that I'm describing to you today. If you actually set your calories upright, |
| 1:21.5 | or if you set your diet and your habits upright, if you want to take it that far. So this episode |
| 1:26.2 | is very timely whether you track your |
| 1:27.8 | calories or not and ultimately is really supportive of the goal of fat loss. As we're diving into it, |
| 1:33.3 | I always leave a rating and review for a little shoutout moment. I want to give a shout out to |
| 1:37.5 | Praha Kimberly. She said, I can't get enough. Thank you, thank you, Lauren, for sharing practical |
| 1:43.0 | tips and for being real with us. You share so many little nuggets that I've never heard anyone else share before, and I've been chasing weight loss for a long time. I feel like I finally have some solid insight into why I haven't been able to see the results that I want. I'm so grateful to come across your podcast, and I can't get enough. Thank you for being real and honest, down to earth, |
| 2:01.4 | and for the very important work you're doing. I can't wait to keep listening and learning. Happy New Year. |
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