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You’re not broken. You’re just stuck in a cycle that never worked. In this episode, I’m walking you through how to start a calorie deficit the right way—not the rushed, panicked way most people try when they’re running on fumes and desperation.

Whether you’ve tried calorie tracking before or you’re brand new to it, I break it down into manageable pieces. Because calorie tracking isn’t one thing. It’s a bunch of small behaviors stacked together. And if you can do them one at a time, you can win.

You’ll learn:

• Why you don’t need to track calories to lose weight (but when you should)

• What to do if your deficit isn’t working anymore

• How to break calorie tracking into small, doable pieces

• Why “patience” doesn’t mean “lazy”

• How to stop quitting every time the scale stalls

• A better way to think about your hunger, your routine, and your progress

I also share where I’m currently at in my own journey—yes, even coaches still have to work the process. I just came off a surplus phase, and I’m easing into a new deficit. I’ll tell you what I’m doing and what I’ve learned so you can apply it too.

🎉 BONUS: I’m hosting a free 3-day masterclass called The Mindset of Weight Loss from June 23–25.

This is the same mindset work I used to lose 125 pounds after an entire adulthood of obesity. Come learn how to stop the self-sabotage and take back control.

Register free at 👉 ImNotQuitting.com

00:00 Introduction and Host's Weight Loss Journey

01:22 Breaking the Cycle of Yo-Yo Dieting

02:10 The Importance of Adaptability in Weight Loss

03:24 Understanding Reverse Dieting

03:55 Chris's Personal Bulking and Cutting Experience

05:53 Starting a Caloric Deficit

08:17 Mental Strategies for Weight Loss

11:49 The Role of Time in Weight Loss

13:18 Tracking Calories and Deficit Planning

18:01 Frustration with Weight Loss Progress

18:09 Mocking the Negative Voice

19:09 Mindset of Weight Loss Seminar

20:16 Effective Calorie Tracking Tips

24:47 Portion Control and Hunger Awareness

32:03 Incremental Improvements and Kaizen

32:31 Conclusion and Call to Action