Sustainable fat loss requires a moderate energy deficit, not extreme restriction. When you cut calories too aggressively, your metabolic rate drops, you lose lean muscle tissue, and hormone changes trigger intense hunger signals.
Aim for a gentle deficit of 300 to 500 calories below your maintenance level. This allows you to lose about 0.5 to 1 pound of body fat per week while sustaining workout energy and preserving muscle.
Focus on high-volume, low-calorie foods. Lean proteins, green vegetables, and whole grains keep you full by physically filling your stomach and delaying digestion. Additionally, keep lifting weights to signal to your body that it needs to keep muscle tissue.
Patience is key. A slow, steady approach is easier to stick to and prevents the weight rebound that is common after quick, restrictive diets.
Marc Thibodeau
Strength & Nutrition Coach
A certified expert in sports science and fitness technology, sharing evidence-based guidelines to help athletes and coaches achieve lasting transformations.
