@biolayne: “I ate in a calorie deficit but didn’t lose weight” is absolute BS NEW PODCAST DROP - What Really Matters for Fat Loss (available on all podcast platforms) In this episode I cut through all the BS to give you the FACTS on what matters for LONG-TERM, sustainable, fat loss, and yes, a calorie deficit is REQUIRED for weight loss This ends up being something people argue with me about claiming they ate in a calorie deficit but didn’t lose weight, but that’s just not accurate. If you didn’t lose weight over time, then you were NOT in a caloric deficit. Why is this so confusing? For many reasons: People are horrible estimators of their nutritional intake. In research studies, obese people underreport their calories by over 50% & overreport their activity by almost 50% (PMID: 1454084) . You might ‘track’ your calories, but if you’ve never actually tried weighing out what you eat for a period of time, you likely have no clue They think they burn more than they actually do as most devices that estimate calories burned overestimate by 30-90% (PMID: 35060915) They follow a deficit during the week but then overeat on the weekends & wonder why they can’t lose weight. Your body doesn’t give a sh*t if it’s the weekend, those calories still matter People drastically underestimate their snacking behavior, licks, small bites, etc, which can add up to hundreds of calories over the day They don’t account for alcohol which is 7 kcal/g. Yea your shot of vodka is ‘carb free’ but it ain’t calorie free They weigh in sporadically & get frustrated by short term normal weight fluctuations, making them believe a deficit doesn’t work And if you use a GLP-1 & lost weight but calorie deficits ‘didn’t work for you’ boy do I have news for you. GLP-1’s do not increase metabolic rate, they are simply the best appetite suppressants known to man. You lose weight because you eat less (PMID: 29857094) And no your metabolism is not resistant to weight loss because of type 2 diabetes, PCOS, or menopause as none of these conditions decrease metabolic rate & obese people do not have slower metabolisms than lean people (PMIDs: 15451910, 25743212, 35231009 & 1454084)

Layne Norton, PhD

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Monday 11 August 2025 14:30:02 GMT