@fitnero Ready to undergo a cut? ✂️ We’ll guide you on how to do it properly to achieve the best results without compromising your health. Let’s get lean! 💪 #FITNERO #MALTA #CuttingPhase #FitnessAdvice #HealthyWeightLoss #TrainingTips #Fitspo #Nutrition
@fitnero Ready to undergo a cut? ✂️ We’ll guide you on how to do it properly to achieve the best results without compromising your health. Let’s get lean! 💪 #FITNERO #MALTA #CuttingPhase #FitnessAdvice #HealthyWeightLoss #TrainingTips #Fitspo #Nutrition
First, a quick definition:
Cutting is the process of eating less than your maintenance calories to reduce body fat. It’s a common goal that everyone can achieve, regardless of bone density, thyroid function, hormones, menstrual cycle, or testosterone levels.
Some people find it a bit more challenging than others, but the key is mindset. If you’re unhappy with your weight and find it difficult, don’t give up. Change your mindset, put in the extra work, and start moving toward your goal.
How Do You Actually Cut?
You cut by reducing your food intake. But here’s a crucial tip:
In the first three to four weeks, it’s important to measure your calories. Many people overeat unintentionally. I’ve had clients who tried to cut calories but still didn’t see results because they overlooked hidden sources of high-calorie fats like nuts, olive oil, and salmon. Just because they’re healthy doesn’t mean they aren’t calorie-dense, which can stall fat loss.
That’s why tracking your intake is essential to ensure you’re in the right calorie deficit.
What Calorie Deficit Is Right For Me?
There’s no universal answer—it depends on your starting point and goals. For example:
- If you need to lose 50 kilos, a 1000-calorie deficit may be appropriate, but your daily intake should never drop below 1,200 calories for women or 1,500 for men.
- If you only need to lose 5 kilos, a 300-calorie deficit might be sufficient.
Remember, if your maintenance calories are around 1,500 and you attempt a 500-calorie deficit, your intake drops to 1,000—which is below the safe minimum and can cause health issues like missed periods, decreased cognitive function, and hormonal imbalances.
The Importance of Safe Calorie Reduction
It’s repeated because it’s super important, especially for women. Don’t go below the minimum calorie intake. Your body needs enough energy to support basic functions—otherwise, you risk long-term health problems.
Calories In vs. Calories Out
If you can’t reduce calories further due to hunger or other reasons, increase your calorie outtake instead.
- Add cardio or weight training to boost your metabolism.
- Move more during the day—take the stairs instead of the elevator, go for walks, stay active.
Summary: The Key to Effective Fat Loss
- Know your maintenance calories
- Track your calorie intake precisely
- Reduce calories gradually, but safely
- Increase activity to burn more calories
Follow these steps, and you’ll set yourself on the path to successful fat loss.
And that’s it — FITNERO out.