HOW TO CARRY OUT A FAT-LOSS PHASE

Fat loss isn’t about dropping weight as fast as possible - it’s about losing fat while keeping muscle and feeling your best. Here’s how to do it properly:

STEP 1: FIND YOUR MAINTENANCE CALORIES

Before you start cutting calories, you need to know how much you’re currently eating. Track your food and weight for two weeks to find your maintenance level. Not a fan of tracking? Use an online calculator for a rough estimate.

STEP 2: SET A SUSTAINABLE RATE OF FAT LOSS

Aim to lose 0.5-1% of your body weight weekly to keep muscle and avoid extreme fatigue. Too slow? It’ll feel like nothing’s changing. Too fast? You’ll risk muscle loss and low energy.

⚡ Mini-cuts (2-6 weeks) are great for quick fixes, but long-term fat loss should be steady and sustainable.

STEP 3: GET YOUR MACROS RIGHT

• Protein: 0.8-1.2g per lb of body weight (keeps muscle & keeps you full)

• Fats: 0.3g per lb (too low can affect hormones)

• Carbs: Fill in the rest of your calories (fuels workouts)

STEP 4: SET THE RIGHT DIET DURATION

A 6-12 week fat-loss phase is ideal. Less than 6 weeks? Hard to track real progress. More than 12? Hunger, cravings, and metabolic slowdown kick in. Balance is key.

STEP 5: TRACK & ADJUST

✔ Weigh yourself 3-7 times per week (look for trends, not daily fluctuations).✔ Use progress photos, strength levels, and how clothes fit as additional indicators.✔ If fat loss stalls for 2+ weeks, adjust calories or increase activity.

FINAL TAKEAWAYS

🔥 Train hard to keep muscle

🔥 Eat enough protein & track calories

🔥 Stick to a fat-loss phase for 6-12 weeks

🔥 Be patient—results take time!

Fat loss isn’t magic—it’s consistency, smart nutrition, and the right training. Stick with it, trust the process, and you’ll get there! 💪

➡️ Need a tailored plan? Get in touch for coaching!