My Best Tips for a Successful Fat Loss Phase
I just finished up my 11 week cut a few weeks ago! And with that comes some lessons learned on how to be successful in a fat loss phase. I was by no means perfect. And in fact, there are some things I would do differently when I decide to cut again in the future. I hope by sharing my experience (and some of my mistakes, even) that this will help you determine whether or not you’re in the right place for a cut, as well as to make your process a bit smoother than mine.
Before we get into, I want to remind you that if phrases or conversations around dieting, tracking macros/calories, fat loss, or body image talk is not helpful for you, I would encourage you to skip this post altogether. We all have to focus on our mental health first and foremost. And not all topics will be right for you. That’s okay, and I do not expect that everyone will benefit from a post like this, nor do I expect that everyone cares to read it. I’m sharing for those who may find it helpful, and because this blog has really helped keep me accountable during this process.
If you are interested in this type of post, be sure to read my other posts on my cut as well (Part 1: Getting started/goals/initial plans; Part 2: Halfway progress/updated plans/feedback).
Know what you're getting yourself into from the start
A calorie deficit is going to be HARD. You will be challenged to make sacrifices and do something that you are not used to doing. If you can understand this going into it, you will be much more likely to stick with the process.
Remember that this is a temporary goal. Although it will be difficult, higher calories are certainly in your future again!
With this in mind, not all seasons of life are the right time for a fat loss phase. Take account of your current responsibilities, upcoming projects/vacations, stress levels, etc. Being in a calorie deficit will add a layer of stress to your body. Consider how that will affect your lifestyle and whether or not this is a good time for you.
While there won’t ever be a ‘perfect time,’ if now isn’t the right time, you can absolutely make progress eating at maintenance instead. Focus on nailing down your habits: drinking enough water, getting adequate protein, increasing fiber, getting in your daily steps, sleeping 7-8 hrs a night, and lifting heavy weights. This will give you a solid foundation and put you in a much better starting place whenever you are ready!
Nutrition is where the real progress is made
This one is hard to grasp sometimes. But the truth of the matter is, you cannot out work a poor diet.
In order to lose weight, you will have to be eating at a caloric deficit (for your specific body). This means that you are consuming LESS calories than you are burning on a daily basis. That also means that you can expect to feel a bit of hunger. It’s natural, considering your body needs more calories than it is currently getting in order to maintain its current state.
Due to this, you will likely also need to be a bit more dialed in with your nutrition. Could you eat pizza every day and still be in a calorie deficit? Sure! But you will definitely experience more hunger this way due to the fact that the remainder of the day you will be stuck eating very low calories foods, or very small portion sizes. This won’t work for you long term and is a great way to crash and burn fairly quickly.
Instead, you’ll likely want to focus the majority of your diet on whole foods (think things like lean fish/poultry/beef, fruits/veggies, whole grains, etc…).
Increasing your protein intake will also help with satiety (feeling full) and ensure you maintain the muscle that’s currently on your frame. Typically, a goal of 0.8-1.2 g/lb of bodyweight is a good starting point for your protein intake. If you have a significant amount of weight to lose, you can use your goal bodyweight when calculating this range.
Increase your NEAT
Get to stepping! Honestly though, this is an area we have control over that can make or break your cut. Walking is FREE and it’s easy on the joints. Especially if you have a desk job or are otherwise not very active, I highly recommend tracking your steps during a deficit phase.
When your calories are calculated, your level of activity is also considered. So, the more you move, the more you will be able to eat! The goal here is to consume as many calories as possible while still losing weight.
There were many days I did not prioritize this quite enough and I would likely have been able to see better results (as well as feel better) if I had. I have a very sedentary job and often at the end of the night, I wanted to sit and watch Netflix or read rather than get a quick walk in. I’ve learned now that getting my steps in earlier in the day is the only way I can guarantee that they will get done.
For reference, anything under 5,000 steps per day is considered sedentary. You will see a lot of people say that 10,000 steps per day is the ‘magic number.’ But really there isn’t one. Be active, strive for a bit more than what’s comfortable/easy for you, and be consistent. I personally aim for about 7,500 but find what works for you! Even a 5-10 min break from your desk during the workday adds up to quite a bit. You can increase this by parking further away, walking during your kids’ activities/games, and walking during phone calls or while you scroll social media. Every little bit counts!
Be realistic with your timeline & honest about your efforts
This is where I see a lot of people go wrong or getting frustrated. To be honest, your timeline is going to be almost double (or even longer) the amount of time you would like. The only way to speed it up is to stay consistent and focus on the process.
I recommend thinking about your goals in terms of months to years, rather than days or weeks.
I actually am very proud that I was able to maintain this mindset during my cut. It helped me stay accountable because I knew that I wasn’t expecting massive changes in a short amount of time. I personally have decided to split up my cut into multiple phases. Now that I have finished my first cut and made some progress, I’m currently reverse dieting (slowly adding calories back in until I reach maintenance) and will then live at maintenance for a bit before entering another cut in the fall.
Knowing that I’m not attempting to be in a deficit for months on end was so helpful in staying consistent. I knew this was a temporary sacrifice which made it easier in those difficult moments when I wanted to throw in the towel and dive into a bowl of ice cream.
You will also need to be very honest about the amount of effort you are putting into your cut. Are you cutting corners, not tracking all your food, not getting in your protein/steps/focusing on recovery? If you are not giving 100% effort, do not expect 100% of the results.
That is not to say that you shouldn’t go out to eat, enjoy drinks or dessert occasionally, etc. It just means that if you want to be more lenient, ensure that your expectations match that. I think flexibility is key when it comes to a deficit phase, so I actually would encourage finding ways to fit in treats and the occasional untracked meal.
I’ll be honest, toward the end of my cut, I was getting a bit too lenient and it’s one of the reasons I knew it was time to bump back up to maintenance. I was reaching decision fatigue, and the mental toll was starting to feel like a bit more than I wanted to manage.
Final reminders
- This will be hard, and it may not be much fun. It isn’t necessarily meant to be, and that’s okay! Remember that it’s a temporary sacrifice.
- Your overall goal will take longer than you want. Adjust your expectations accordingly and break it up into phases.
- Find ways to enjoy the process and focus on what you can control.
- DO NOT stay in a deficit for months on end. Get in & get out! Life is meant to be lived at maintenance!!!