Cutting (or fat loss) is one of the most common goals out there. But here’s the hard truth: a proper cutting phase isn’t something you can just dive into without preparation. It’s a phase you need to earn.
Why? Because cutting the wrong way can lead to poor relationships with food, metabolic roadblocks, and slower progress over time. To do it right, you need the right mindset, tools, and a solid understanding of the key principles that make a cut actually work.
So, what does cutting really require?
A calorie deficit: Aim for a moderate deficit of 250–750 calories/day to lose fat without risking muscle loss.
Time AND Patience: It doesn't happen overnight, fam. An average amount of weight to lose per week in a gradual fat loss phase is 1-2lbs MAX during the first few months of dieting. Then we typically see a weekly weight loss of 0.5-1lb the leaner and longer you diet for.
Consistency, Persistence, and Adherence: Results depend on long-term effort. Sure, you’re hitting your macros Monday-Friday, but come the weekend, even 1-2 “free meals” can derail your progress.
A Structured Plan that Works for You: If you don’t have much time for cardio, focusing on a slightly larger calorie deficit might work better. On the other hand, if you have a bigger appetite, we might keep your calories higher but increase your cardio.
Common Myths About Cutting:
❌ You need to sacrifice everything to win.
❌ Certain foods "burn more fat."
❌ Total food restriction is necessary (e.g., “You must avoid ___”).
❌ Carbs are the enemy.
❌ Organic produce is automatically "better" for weight loss.
Evidence-Based Strategies for a Smarter Cut:
Routine Lab Work: Your health is the foundation of your progress. A comprehensive lab panel (CBC, CMP, Lipids, Thyroid panel, and all sex hormones) is non-negotiable. Get a full female panel or male panel through BA’s partnership with Advanced Vitality.
Hormonal Health = Better Results: If your internal health is optimized, your output/performance is going to be optimized as well!
Avoiding Metabolic Adaptation (MA): Prolonged hypocaloric diets can slow your metabolism, stalling fat loss over time. These can be minimized with Refeeds (short-term increase in calories; 1–3 days at maintenance) or Diet Breaks (longer reset period; 7–21 days at maintenance).
Cutting requires you to work smarter, not just harder. And sometimes your dream physique doesn’t even require a cut. Instead, it might mean eating more and doing less!