Top 5 Fat Loss Tips to Look Leaner by Summer
One problem that keeps most frustrated dieters stuck in their weight loss is that they start their new diets and cuts without looking far enough ahead.
They’re not thinking about how what they’re doing now should show great fat loss by summer. They’re thinking like 4-8 weeks at a time. Not MONTHS.
But here’s the thing, even physique competitors take on average 20 weeks for their cut to get stage lean. They’re planning their cut up to 5 months in advance to get the best body recomp results.
So why do you think you should be able to do it in 1 or 2?
Which is why if you want to look lean by this spring/summer for your vacations, the warmer weather, good times, then the process needs to start right NOW.
And here’s 5 things you can do to get the ball rolling:
1. Start monitoring your calories and portion sizes
If you’re not already tracking your calories, I’d start now. You don’t *have* to track calories to lose weight, but in my opinion, it’s the most effective way to get to your fat loss goals and learn about food so you can eventually maintain weight intuitively.
First, find your maintenance calories, and if you haven;t been losing weight, then you’re already at them.
From there, you can go into your deficit.
2. Small deficit and high protein
You want to be dieting on as many calories as possible.
A lot of the time, people slash their calories immediately. They start their cut at 1500cals and low carbs when they could be losing fat at like 1800-1900 cals and MORE carbs.
They go into too big of a deficit and that’s when the slip ups, binging, and quitting happens.
They’re not able to lose anymore weight and even start going in the opposite direction and gain some back.
A bigger calorie deficit isn’t necessarily faster or “better” for dieting.
After finding your maintenance, subtract 300 calories from that number. It needs to be a big enough cut to push you out of your maintenance range but not too big that you start binging or dropping weight too quickly that you can’t sustain.
So start at 300, stay there for ~2 weeks, and if no progress is happening (I’m talking scale,measurements AND pics stay the same), then make another ~100-200cal cut, always cutting from carbs or fats or both.
Protein should always stay high, ~0.7-1g / lb BW.
3. Stop stressing about the scale
I’ve had clients totally change their body shape, look leaner, and have their muscles “pop” all while the scale difference from their before and after is like 5lbs.
The scale can be used as a tool to make sure you’re going in the right direction, but don’t forget to use pics and body measurements as well to get the whole story of what’s happening with your progress.
4. Strength train 3-4x/week
If you’re not already, adding in weight training is the best way to lose fat AND build muscle. If you’re trying to “tone up” by doing HIIT and cardio workouts, then it’s not gonna workout so hot. Hah, pun.
5. Leave room for life
So like, you definitely will want a majority of your foods to be “healthy”, lean protein, veggies, fiber, whole grains, home-cooked, etc., and be consistent at least 80% of the time.
But how can you have the other 20% be 20 and that’s IT plus still feel good about being on track?
A few ideas that have worked for my clients → have 1 “free meal” a week up to 800cals, have 2 refeed days on the weekends or calorie cycle throughout the week if you would rather have a calorie goal to stick to. You can also work “treats” into your daily cals, but know that as you diet and cals get lower *possibly*, it’ll be hard to fit in daily treats like that.
It’s unrealistic to stay in your calorie deficit every single day for 5 months straight. So make sure to find a nice “balance” that works for you to enjoy higher calorie days and not totally blow everything out the window.
The good thing about weight loss is that there are SO many different avenues you can try and use if they work for you.
But the fundamentals for fat loss stay the same: calorie deficit, protein, patience, and dieting or using food in a way that helps your relationship with food, not destroy it.
However, and here’s a bonus tip, once you hit your goal for summer, you want to be able to maintain your new progress. Not go back to your previous habits and gain back the weight throughout the summer/fall/winter so you’re starting in the same place for 2023.
Which is why when you end your cut, it would behoove (new favorite word for 2022) you (benefit you) to have a reverse diet strategy plan to maintain your new lower weight.
If you want to know exactly how you should eat and train to lose fat, build muscle, and look like you lift without the restrictions or frustrations, then get on the Body By Natalie waitlist.