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Learning How to Cut Weight starts with understanding that cutting means reducing body fat, and sometimes total body mass, while preserving as much muscle as possible. The foundation is simple: you need to consume fewer calories than you burn, creating a calorie deficit. But how you create that deficit, and what you do in the gym, determines whether you lose fat or lose muscle along with it.
A safe, effective cut typically targets 0.5-1% of body weight per week. Faster than that and you risk muscle loss, hormonal disruption, and burnout. Slower than that and you may lack the discipline and momentum to see results. For most people, a deficit of 300-500 calories per day hits the sweet spot.
Cutting Weight vs. Losing Fat: Know the Difference
These terms get used interchangeably, but they’re not the same thing. Weight loss can include water, muscle, and fat. Fat loss specifically targets stored body fat while preserving lean mass.
A crash diet might help you lose 5kg in a week – but most of that is water and glycogen, not fat. Real cutting preserves performance and keeps you looking athletic, not just smaller.
Macros for Cutting: What to Eat and How Much
Protein is your most important macro during a cut. High protein intake preserves muscle tissue even in a calorie deficit. Carbs and fats should be adjusted based on your training intensity and personal preference.
| Goal | Protein | Carbs | Fats |
| Cut weight (preserve muscle) | 1.6-2.2g per kg bodyweight | Moderate – reduce by 20-30% | 0.5-1g per kg bodyweight |
| Lose fat quickly | 2.0-2.4g per kg | Low – 100-150g/day | 0.5-0.7g per kg |
| Athletic cut | 2.0-2.5g per kg | Cycled (higher on training days) | 0.8-1g per kg |
What to Eat – and What to Avoid
You don’t need to follow a complicated diet. The basics work:
| Eat More Of | Cut Back On |
| Lean protein: chicken, fish, eggs, tofu | Ultra-processed foods and fast food |
| Vegetables: all types, especially leafy greens | Liquid calories: soda, juice, alcohol |
| Whole grains: oats, brown rice, quinoa | Refined carbs: white bread, pastries, candy |
| Legumes: lentils, chickpeas, black beans | High-calorie condiments and dressings |
| Water: 2.5-3.5L per day minimum | Salty snacks (cause water retention) |
Training During a Cut
Many people make the mistake of switching to purely cardio when cutting. This is one of the biggest errors. Resistance training during a cut is essential – it signals your body to hold onto muscle even as you eat less.
- Keep lifting heavy: Reduce volume slightly (fewer sets), but maintain intensity. Don’t suddenly drop to 3-kg dumbbells.
- Add moderate cardio: HIIT 2-3x per week or steady-state cardio 3-4x. Don’t overdo it – too much cardio increases cortisol and muscle breakdown.
- Prioritize sleep: 7-9 hours. Growth hormone – which protects muscle – is released during deep sleep. Poor sleep will sabotage even a perfect diet.
Sample Weekly Training Plan
| Day | Training | Cardio | Notes |
| Monday | Upper body (push) | 15 min HIIT | Focus on compound movements |
| Tuesday | Lower body (quads) | 20 min steady state | Squats, lunges, leg press |
| Wednesday | Active rest | Walk 30 min | Light movement, recovery focus |
| Thursday | Upper body (pull) | 15 min HIIT | Rows, pull-ups, face pulls |
| Friday | Lower body (posterior) | 20 min steady state | Deadlifts, hamstrings, glutes |
| Saturday | Full body or sport | Optional LISS | Keep intensity moderate |
| Sunday | Full rest | None | Sleep, hydrate, recover |
Common Cutting Mistakes
- Cutting calories too aggressively: Going below 1,200 cal/day (women) or 1,500 cal/day (men) almost always causes muscle loss.
- Not eating enough protein: This is the #1 reason people lose muscle on a cut. Hit your protein target every day.
- Obsessing over the scale: Weight fluctuates daily due to water, food, and hormones. Track trends over 2-4 weeks, not daily numbers.
- Doing too much cardio: More isn’t always better. Excessive cardio without adequate recovery leads to fatigue, not results.
How Long Should a Cut Last?
Most structured cuts last 8-16 weeks. After that, it’s usually smart to take a maintenance break (sometimes called a “diet break”) for 1-2 weeks before continuing. This helps reset hormones, restore energy, and mentally reset before the next phase.
Cutting isn’t forever – and it shouldn’t feel like punishment. If your diet is so restrictive that you’re miserable, you’re doing it wrong. Sustainable cuts are built on small deficits, adequate protein, enjoyable foods, and consistency over time.
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