02/10/2026
One of the biggest mistakes I see with fat loss is immediately dropping food as low as possible.
But more isn’t always better when it comes to a calorie deficit.
To lose body fat, you simply need to consistently eat slightly less energy than your body uses. You do not need to survive on tiny portions, skip meals or drastically cut carbs.
A small, sustainable calorie deficit is usually far more effective because it allows you to:
• Keep training performance higher
• Maintain more strength
• Better preserve muscle while losing fat
• Recover properly between sessions
• Keep hunger more manageable
• Support energy and concentration
• Reduce the urge to binge or overeat
• Make the plan easier to stick to socially
• Get more nutrients into your diet
• Maintain the habits for long enough to actually see results
When calories are pushed too low, weight may initially drop faster but that doesn’t automatically mean better fat loss.
You can also see reduced training performance, increased fatigue, more hunger, lower day-to-day movement and poorer adherence.
And if your goal is to look strong, lean and defined, preserving muscle matters.
The goal isn’t:
“How little can I eat?”
It’s:
“What is the highest amount of food I can eat while still making appropriate progress?”
Fat loss doesn’t need to feel extreme to be working.
Slow, boring and consistent often wins. 🤍
SAVE this if your first instinct when progress slows is to cut your calories again.
