Hello, happy Monday. Welcome back to another episode. I appreciate you guys for being here.

Today we're going to dive into why you're not losing fat even when you think you're in a deficit.

So I want to preface the episode by first saying this isn't going to be one of those that is like,

because I know we all know, you know, you can't lose weight if you're not in a calorie deficit.

Yes, we know that.

That's not helpful. So today I really wanted to get into, that's why it's like even when you think you're in a deficit, like you're certain. I'm in a calorie deficit. I know I'm eating in a deficit. So I've divided it up into two parts. and the first one is things that will take you out of a deficit that you're just not maybe paying attention to.

And then it's like sneaky things.

And then the second part are things that will actually increase hunger and lead to overeating that will ultimately take you out of a deficit. So yes,

of course, we know you have to be in a calorie deficit to elicit weight loss. We know that.

So I did want to divide it up so that it is a little more helpful and it might be the light bulb

moment that's like, oh my gosh, I never thought of that. That is exactly why, you know, I'm stuck

right now. So part one, things that are going to take you out of a deficit. And these are things like,

for example, underestimating portions. So this is, if you're somebody who's eyeballing food

instead of actually weighing or measuring your

food, you're probably undercounting, I don't know, anywhere from a couple hundred calories

to maybe, you know, three, 400 calories a day. Because when we think of things like that are

more calorie dense, like peanut butter, for example, if you're just kind of eyeballing like what you think a serving is, you will be very disappointed when you see

how much a serving of peanut butter is. And so things that are more calorie dense, obviously,

like we want to pay attention to those because those can add up quickly. I know I've mentioned before, and it's this next one, liquid calories.

So I know a lot of times we're like, we don't even, it doesn't register because we're

drinking it and it's like, I'm not eating food.

But, you know, a protein shake, a glass of wine, like those add up quicker than you think, but even

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