Episode Details

Women go into a calorie deficit and feel miserable. They don't see the results they expected — or they see no results at all. They either give up or white-knuckle through it and still end up frustrated and stuck. And most of the time, it's not that they're not trying hard enough. It's that they're making one or more of the mistakes I'm covering today.

This episode is for you if you've ever attempted a fat loss phase and wondered why it didn't work the way it was supposed to, or if you're planning a fat loss phase in the future and want to make sure it's successful. I'm walking through the eight most common mistakes I see — from my own experience coaching real women through this.

What you'll learn

• Why going into a deficit before your body is actually ready is the most common and most damaging mistake — and the TDEE calculator test you can do right now to find out if this is you
• Why a deficit without a planned end date almost always ends in adaptation, adherence breakdown, or both — and what a properly time-bound fat loss phase actually looks like
• Why moderate is almost always better than aggressive when it comes to your calorie deficit — and the specific range I use with my clients.
• Why precision matters more in a fat loss phase than in any other phase — and the tracking habits that are quietly closing your energy gap without you realizing it
• The carb-slashing mistake that produces fast scale results and slower actual fat loss — and what I do with macros instead when transitioning from maintenance into a deficit
• Why a deficit is supposed to feel uncomfortable — and the practical strategies that make the discomfort manageable without abandoning the plan
• Why increasing your training volume during a fat loss phase is working against you — and what recovery actually requires when you're under-fueled
• The GLP-1 culture problem: why the expectation of rapid weight loss is costing women the body they actually want

➡️ To learn about working with me, check out Stuck to Sculpted Coaching.

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