Are you eating in a caloric deficit… or do you just think you are? In this episode, we dive into one of the most overlooked (and most important) steps in any fat loss journey — testing the deficit — and why skipping this step is costing women in their 40s and 50s months of frustration.
What You'll Learn in This Episode:
- The concept of "testing the deficit" before assuming you need a reverse diet or metabolic rebuild. Most coaches automatically put clients through a reverse diet right away — but at Lean Bodies Consulting, nothing is assumed. The data tells the story.
- The Two Outcomes of a Deficit Test: Your body responds — great, you have proof, keep going. Your body doesn't respond — now you know you're dealing with metabolic adaptation and need a metabolic improvement phase before fat loss is even possible.
- How to Run the Test: Pick an official start date, follow your meal plan at no less than 95% compliance for two weeks, with no more than one off-plan meal per week. Treat it like a science experiment — change too many variables and the data means nothing. Evaluate at the two-week mark and repeat for two more weeks if needed.
- The Target Number: 11x your body weight in calories is the starting point. At that number, you should expect roughly a half pound to just over a pound of fat loss per week — steady and sustainable.
- The Personal Story: A candid look at my own experience coming to LBC eating around 1,400 calories at 140 lbs — maintaining at 10x body weight — and how I was coached to eat more before she could successfully diet. It felt counterintuitive, but it worked.
- Why Most Women Never Get Clean Data: Serial dieting, bouncing between plans, inconsistent tracking, and social media constantly pulling attention to the "next thing" means most women have never truly run a clean test on their own body. The result? Blaming a broken metabolism when the real issue is just a lack of consistent, structured data.
Key Takeaway: This test isn't forever. It's short, focused, and designed to give you clarity and direction — so you stop spinning your wheels and finally know exactly what your body needs.
To download your free copy of our meal plan that will test the deficit at 11x bodyweight, go here: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
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DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
