How to Get Weight Loss Right

nutrition weight loss Feb 13, 2024

In a weight loss journey, you will not succeed long term if your calorie deficit is too big.



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I believe the reason why so many people fail on weight loss diets is because the diet programming itself is failing you. 

Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique body. 

Plus, I explain why you tend to slip up in the final week or two of your diet, how to focus on body composition once you've reached your weight loss goal and the simple science behind weight loss. 

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

  • How to find the sweet spot of calorie deficit 
  • Why you need an extremely personalized approach to weight loss
  • The reasons most generalized diets fail 
  • A simple way to estimate your daily calorie intake 
  • Tips for the final stretch of weight loss to improve body composition


Resources Mentioned:


  • Listen to the first 13 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE 


  • Episode 2: The Problem With Losing Weight 
  • See the research on optimal diet strategies for weight loss and weight loss maintenance HERE 
  • See the research on the comparison of weight loss among named diet programs in overweight and obese adults HERE 
  • See the research on why fat loss depends on energy deficit only, independently of the method for weight loss HERE 


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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

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