If you’ve landed here, then you’re probably looking for actionable strategies to help you lose weight—or rather cut weight, as bodybuilders and gym bros will say. The good news is that you’re in the right place; the bad news is… it’s not gonna be easy. There’s a lot of work to be done if you’re looking to lose weight—most of it mental and the rest physical. And I know because I’ve been on this journey myself multiple times. But hey, don’t fret—I’m here to guide you through the process. Here, I’ll provide you with all the information you need to successfully lose weight and achieve your dream physique.
So here’s what you need to know!
Understanding cutting weight
Cutting weight is simply the process of losing body weight, specifically body fat, with the goal of preserving as much muscle and strength during the process. To achieve this, you’ll need discipline, perseverance and a combination of four other things:
Cardio: Activities like running, cycling, swimming, and walking fall under this category. These activities are great for increasing your heart rate and burning a lot of calories in a short period. For walking, you might want to do an incline walk at an incline of 10 for 30 minutes minimum, if you use the treadmill, or a medium to fast-paced walk on the road for the same time. For safe and effective results, follow the ACSM physical activity guidelines — 150–300 minutes of cardio each week.”
Strength training: You need to engage in activities that build muscle, specifically lifting weights. This can be at a commercial gym or a home gym. Strength training activities help you build and maintain muscle, which in turn helps you burn more calories while at rest. Research consistently shows that diet combined with exercise is superior to diet alone — a meta-analysis in PubMed confirms this for long-term weight control.
Calorie deficit: This is the key thing here: it is the difference between you actually cutting weight and thinking you’re cutting weight (while you’re actually gaining weight or maintaining weight). The NIH’s weight management guidance explains why reducing calories relative to expenditure is key. You need to consume fewer calories than you burn daily to create a calorie deficit. A good place to start would be to consume 500 fewer calories than you normally expend in a day. If you’re unsure about your daily calorie expenditure, you can use a TDEE calculator to find out your daily energy expenditure.
Sleep: Getting 8 hours of quality sleep is key to your weight-cut goals; the CDC’s healthy weight guidelines emphasize rest as much as diet and activity. Quality sleep helps you burn more calories as your body expends a lot of energy while trying to repair your tissues as you sleep. Furthermore, it also helps maintain your hormonal balance for hunger, satiety, and stress, all of which are factors that can influence your eating habits positively or negatively throughout the day. That said, take your sleep very seriously.
All the factors mentioned above are non-negotiable if you actually want to cut weight successfully. If this is your first time losing weight intentionally, then you might want to catch up on tips for starting your fitness journey first. If not, then let’s continue.
Strategies for cutting weight
Set goals: The first thing you want to do before embarking on your weight cut is to set goals—specifically, SMART goals. Setting SMART goals and sticking to them can be the difference between a successful weight cut and a failed attempt. An example of a SMART goal you could set is “I want to lose 10 kg in 3 months.” Why is this a SMART goal? It’s Specific, Measurable, Achievable, Relevant, and Time-bound. All of these attributes make it a realistic goal that you can set while cutting weight. You can find out more on setting and executing goals from my page on how to track weight loss progress and set SMART goals.
Be consistent: Showing up every day is the single greatest thing you can do to achieve any goal. This means showing up whether you are feeling like it or not. Trust me, there are days where you just feel like curling up in a ball on the bed or just sitting on the couch with a bag of chips watching your favorite TV show. Even on those days, you still have to show up and perform every activity you need to continue your weight cut. A good rule of thumb to keep in mind for consistency is to never miss the same habit two days in a row (training, steps, logging meals).
Adopt healthy coping mechanisms: Don’t use food as a coping mechanism for boredom, stress, sadness, or any other emotional turmoil. The reason I say this is because a lot of people, myself included, tend to use food to console ourselves when sad or when things aren’t going as they should. Sometimes I find myself consuming my favorite ice cream and watching Sheldon from “The Big Bang Theory” after losing money on trades. And while you might feel good in the moment, the aftermath might not be so good, and you end up walking back days or weeks of progress in a single day. Instead, find other active habits like playing a game, getting out of the house to hang out, or, if you must stay inside and watch a movie, use a healthy snack like popcorn and only it. No ice cream or drink to go with it unless it’s a zero-calorie drink—then that’s fine.
Move: Moving or being active is very important if your dream of cutting weight is to become a reality. And I don’t just mean your regular morning or evening walks—those are important as well—but rather finding ways to stay active throughout the day outside of your exercise hours. This means things like parking your car and walking those short distances you would normally drive to; using public transportation to increase your activity level by walking from your house to the bus stop and back rather than just entering your car and driving off; taking brisk walks around your apartment throughout the day if you work from home like me.
For me I usually wear my Samsung watch at home while I work, and it gives me these signals to walk around periodically if I’ve been sitting down for too long. These things might seem little now, but they add up over time when you’re doing this consistently for weeks and months. NEAT activities like doing chores and running errands in the house can also help you move more. Like, instead of asking your kid or sibling to get you a glass of water from the kitchen, you could stand up and get it yourself. Make yourself uncomfortable if it will help you move!
Meals you can eat while cutting to lose weight
One of the biggest challenges during a cut is figuring out what to eat without feeling like you’re starving all the time. The truth is, you don’t need to follow a rigid or boring diet. Instead, focus on foods that are nutrient-dense, high in protein, and relatively low in calories so you can stay full while still being in a calorie deficit. This list will help you create a sustainable cutting meal plan rather than a crash diet you abandon after two weeks.
Here are some categories and examples to guide you:
- Lean proteins: Think chicken breast, turkey, lean beef, tuna, white fish, eggs, and egg whites. These foods are high in protein and low in calories, which is crucial for preserving muscle while you’re cutting to lose weight.
- High-volume vegetables: Broccoli, cauliflower, zucchini, spinach, and cucumbers. They add bulk to your meals without adding many calories. A plate full of greens can make you feel satisfied even though you’re eating fewer calories overall.
- Complex carbs: Oats, quinoa, sweet potatoes, and brown rice. Carbs aren’t the enemy — they fuel your workouts and help you maintain energy levels. Just watch your portion sizes to maintain a calorie deficit.
- Healthy fats: Avocado, olive oil, nuts, and seeds in moderation. They support hormone function and keep you feeling full longer, which is important when you’re trying to reduce body fat percentage.
- Low-calorie snacks: Greek yogurt, cottage cheese, protein shakes, or air-popped popcorn. These can help you manage cravings without derailing progress. I keep air-popped popcorn at hand all the time, as this is my go-to snack when I dont really want to eat but just feel like chewing something.
When planning meals, think about balance. A plate with lean protein, veggies, and a small portion of carbs will not only help you lose weight but also keep you energized. If your goal is to lose lower belly fat or those stubborn belly fat known as love handles, the truth is you can’t spot reduce fat; a steady calorie deficit with smart meal choices will reduce body fat percentage everywhere over time, including those hard-to-lose areas.
Remember: Not every type of food is an option while you’re cutting weight. However, you can probably try out just about any type of food once in a while if you’re willing to practice intuitive eating, and I mean really practice intuitive eating. This is what most people refer to as “cheat days”. If you are using cheat days, keep them to a maximum of once or twice a month.
How to lose fat without losing muscle while cutting weight
This is where a lot of people go wrong. They get so focused on “how do I lose body fat” that they end up losing muscle right along with it. The result? You look smaller but not necessarily leaner, and your strength takes a big hit. To avoid this, you need to send the right signals to your body so it understands it should keep the muscle while burning fat.
Here are the key strategies:
- Prioritize protein intake
Aim for at least 1.6–2.2 grams of protein per kilogram of bodyweight per day. Protein is the most important nutrient when it comes to muscle preservation during a cut. - Strength train consistently
Your muscles need a reason to stick around. Lifting weights while in a calorie deficit signals your body that muscle is still required, even while you’re focused on cutting body fat. - Don’t slash calories too aggressively
A moderate deficit (e.g., 500 calories below your maintenance level) allows for steady fat loss without pushing your body to break down muscle for energy. Going too extreme may help you drop weight quickly, but much of it will be muscle mass. - Include recovery and rest
Muscle preservation isn’t just about training and nutrition — recovery plays a huge role. Get adequate sleep, manage stress, and avoid overtraining so your body has a chance to repair and maintain muscle tissue. - Use cardio strategically
While cardio is great for burning calories, too much can accelerate muscle loss if not balanced with proper strength training and nutrition. Use it as a tool, not the main driver of fat loss.
By combining these tactics, you’ll be able to reduce body fat percentage steadily and maintain a strong, lean physique rather than looking “skinny fat.”
Cutting Workout Plan
A cutting workout plan isn’t dramatically different from a program you’d follow to build muscle — the main difference is the context. Since you’re in a calorie deficit, the goal is to maintain as much strength and size as possible while encouraging fat loss.
Here’s a simple framework to follow:
- Frequency: Aim for 3–5 days of strength training per week, depending on your schedule and recovery ability.
- Training style: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, overhead press, rows). These movements recruit multiple muscle groups and maximize the muscle-preserving signal your body needs.
- Reps and sets: Stick to moderate rep ranges (6–12 reps for most exercises). This range is ideal for muscle maintenance while still letting you push enough intensity.
- Progressive overload: Even though you’re cutting, try to maintain or gradually increase the weight you lift. This prevents your body from “downshifting” into muscle loss mode.
- Cardio: Add a minimum of 2–3 sessions of low to moderate-intensity cardio per week, such as incline walking or cycling. High-intensity interval training (HIIT) can also be useful, but don’t overdo it — your priority is keeping muscle, not burning yourself out.
- NEAT (non-exercise activity thermogenesis): As mentioned earlier, small daily activities like walking, chores, and movement breaks add up. These can make the difference between slow fat loss and steady progress.
If you combine this with a well-structured meal plan tailored for cutting, you’ll not only lose body fat but also see steady changes in your physique without sacrificing the muscle you’ve worked so hard to build. I’ve detailed specifics on how to create an effective workout for weight loss here, in case you need guidance.
Conclusion
Cutting weight isn’t about suffering—it’s about building a simple, repeatable system you can actually live with. Set SMART goals, track a few key numbers like steps and calories, keep protein high, lift with intent, move more, and protect your sleep. Do that consistently and you’ll cut body fat, keep your muscle, and steadily reduce body fat percentage—including those stubborn lower-belly spots—without feeling like your life is on pause. If you’re unsure about calories, start with a TDEE calculator, pick a modest deficit, and adjust every week based on your averages. You’ve got this!
FAQ
How long should a cut last?
Most people do well with 8–16 weeks. If you have more to lose, use phases: cut for 8–12 weeks, take a short maintenance break (2–4 weeks), then continue. This helps you reduce body fat percentage without burning out.
How big should my calorie deficit be?
Aim for ~10–20% below maintenance (about 300–600 kcal/day for many people). This is sustainable and will allow you lose body fat while preserving muscle.
How do I find my maintenance calories (TDEE)?
Use a TDEE calculator to estimate your daily energy expenditure, then subtract 10–20%. Recheck weekly and adjust based on your weight loss progress. I.e, you can go deep up to 30 to 50 percent if you want to speed things up a bit.
What should my protein, carb, and fat targets be?
- Protein: ~1.6–2.2 g/kg body weight (muscle retention).
- Fats: 0.6–1.0 g/kg (hormones and satiety).
- Carbs: Fill the rest based on training volume and preference. Carbs help performance on a cutting workout plan.
Do I need cardio to cut?
You can get lean with diet + strength training alone, but cardio helps create the deficit and improves conditioning. Prioritize lifting first; use cardio (incline walking, cycling) as a tool.
What’s the best cardio for fat loss?
The one you’ll stick to. Low- to moderate-intensity cardio is easiest to recover from during a cut. HIIT is fine 1–2×/week if recovery and lifts stay strong.
How do I lose fat without losing muscle?
Lift heavy, hit your protein, don’t crash-diet, sleep 7–9 hours, and keep a moderate deficit. That’s the blueprint for how to lose fat without losing muscle.
Can I target lower belly fat or “stubborn” areas?
There is no true spot reduction for fat. If you stay consistent with a deficit and training, you’ll reduce body fat everywhere, including lower belly and other stubborn spots, over time.
Are refeed days or cheat meals helpful?
A structured refeed (higher carbs, maintenance calories for 1 day) can aid training morale. Cheat meals easily overshoot calories—if you use them, keep them controlled and planned. Once or twice a month, max.
What supplements actually help while cutting?
Not medical advice, but commonly-used, well-supported basics include whey protein (convenient protein), creatine (strength/lean mass retention), caffeine (performance/appetite), and electrolytes (hydration). None replace a balanced meal obtained from organic foods.
How do I handle hunger and cravings?
Front-load protein/veg, use high-volume, low-calorie foods (salads, broth-based soups), drink water/tea, plan fiber across meals, and keep low-calorie snacks (Greek yogurt, popcorn) handy. Most foods and snacks have nutrition facts labels and you can use it to keep track of your calories.
What if my progress stalls?
Audit tracking (liquid calories, bites/licks/tastes), bump NEAT (step count), add a small 100–200 kcal deficit, or add a short cardio session. Ensure sleep/stress are dialed in. I’ve detailed more information on overcoming weight loss plateaus here.
Is fasted cardio better for fat loss?
Not meaningfully. Choose fasted or fed based on preference and performance. Consistency matters more for cutting body fat.
Can I drink alcohol while cutting?
You can, but it’s easier if you limit it. Alcohol adds calories and can impair sleep/recovery, which makes cutting weight harder.
What’s the best way to track progress?
Use multiple markers: weekly weight average, tape measurements (waist/hips), progress photos, gym performance, and how clothes fit. This paints a truer picture of your fat loss progress than the scale alone.
