5 Step Plan to Effective Cutting And Fat Loss

Want to get in shape? Are you hoping to build your body the way that you want it? Does the idea of bikini weather and summer fun mean that you want to get fit, and fast?  If so, there are methods that make it easier for you.

You don’t want to do some crazy crash diet or take pills that promise that “you’ll get fit so fast” because those are not good for you. Losing weight in any other way than healthy eating and a top exercise plan is usually not going to be maintainable. No one wants to put on the weight after getting slim, but that is usually what happens for those who crash-diet or overdo their exercise routine.

But, you say, “I want to get fit now.” If that is the case, you need a plan and not just any plan. You need a plan that is going to help you effectively build that body and tone it into a chiseled masterpiece. Keep in mind that the shortest time-frame for effective weight loss should be at 6 weeks. If it’s shorter, it could be an unhealthy, short-lived weight loss.

To help you start on the right path to a leaner and more ripped body, here are some tips on how you can effectively cut and lose weight for whatever goal you have in mind. Summer isn’t the only season where you should want to look good, so keep the following tips in mind:

1. How Much Should You Work On Losing?

Everyone is different, and you may want to only lose a few pounds. Or, you could be hoping to lose 20. Either way, the normal rule of thumb for losing weight (in a healthy way) is to lose one pound of weight per week. That means that you want to have a calorie deficit of around 500 calories. This means that it will take some time for your weight goals to happen if the number of pounds you want to lose is high, but you’ll be cutting in a healthy and effective way that is long-lasting. You could always shoot for having a high-calorie deficit, but be aware that too much can lead to poor metabolism. It is said that the limit for men is at 1,500 calories while for women, it’s around 1,200 calories. Don’t try to have a higher amount than this, as tempting as a crash diet may seem.

2. How Will Your Body Act With A Caloric Deficit?

Now that you have an idea of how much of a caloric deficit you should have in order to reach your goals, are you interested in knowing how it’s going to work with it? When you work out and have the right amount of caloric deficit for your body, you should feel fine. Of course, if your body is used to a high amount of sugars and carbs, you may have a bit of a shock when cutting those out to ensure a caloric deficit.

To keep the jitters and withdrawals at bay, consider eating high amounts of protein. This helps to ensure a healthy diet that provides you with energy while also contributing to your muscle gains. A lack of sleep will also cause you to feel the lack of all those extras your body is used to so also focus on getting enough sleep. Be careful about how much of a caloric deficit you have if you’re already on the lean side. You don’t want to end up losing muscle mass as well. Don’t starve yourself—just be wise with what foods you’re putting in your body.

3. Do I Have What It Takes To Succeed?

Eating right and working out the way that you should see gains will take commitment. It sometimes takes an investment of time and money, so if you’re going to make some potential sacrifices for cutting, do you have the stamina to see it through? So many people give up when the “going gets tough,” but if you stick through your healthy diet and exercise routine, you are going to see the results that you want.

Before you think that you’ll be perfectly fine sticking to your goals, think of all the potential temptations. You’ll be invited to parties with a lot of food, snacks, and alcohol, all potentially outside of the calories you’ll be allowing yourself to eat. If you have your favorite foods, you may find it hard to say no to them, especially if you’ve been eating junk food for a while and your body is “addicted” to them.

One way to ensure that you stick to your plan is to not make it too hard. Going on an all-out diet and too many hours of exercise can make it impossible to stick to. Instead, add a cheat day and a day or two of rest. Don’t overdo it, and it will be easier to keep up with your goals.

4. Am I Prepared For Possible Setbacks?

With the above being said, sometimes you will fall back and you will have setbacks. Is that something you’re okay with? Perhaps your body will hit a plateau, or you’ll need to switch up your exercise routine, in order to see results.

Maybe you have a vacation planned soon, or you have a visit with your family. These things can make it hard to stick to your diet. It could be that a special event is taking place with plenty of food and alcohol right as you’re getting started on your path to a better body and healthier lifestyle.

In order to deal with these kinds of setbacks, plan ahead. Going on vacation? Plan to bring protein powders or fat burners to aid you in keeping the extra calories at bay

5. How Long Should I Work On Cutting?

Is this a life-time commitment or a simple plan that you need to stick to for a few months? It’s up to you. In order to avoid gaining all the weight back, you’ll want to follow some type of regimen for maintaining the weight that you finally achieved.

What if you have a goal to be a certain weight by a specific date? Perhaps your wedding is coming up, or summer vacation in the Bahamas seems like the perfect time to have that perfect bikini body. It’s important to lose weight in a safe and healthy way, and doing so means losing around 1 pound per week. So, what you’re going to want to do to is following this guideline:

  • Need to lose 10 pounds for your goal? Or, less? Start working on it around 2-3 months in advance.
  • Want to drop 20 or more? 4-5 months before your goal date is ideal.
  • If you’re concerned about setbacks, add a week or two to the plan for when you will start cutting.
  • If you want to lose weight quicker than that, consider a 6-week goal. As mentioned above, you don’t want to lose too much, too quickly. It won’t stay off, it could cause health issues, and it’s unsustainable. Losing weight the healthy way is the best way to go about it.  This will mean careful planning of the food that you’ll be eating. A higher goal for your weekly weight loss could mean eating fewer calories—just make sure that you’re not overdoing it.


You can achieve your cutting goals. That winter boy or that summer body is possible. All you have to do is follow the tips above. For a recap, you’ll want to do the following:

  • Understand how much of a daily caloric deficit you need for your weight loss goals.
  • Plan ahead, so that you can more easily stick to your new lifestyle
  • Understand your limits and what may cause you want to throw in the towel. Knowing what your potential setbacks are can help you to plan ahead to avoid temptations and problems with your weight loss plan.
  • Commit to your plan with everything you have inside of you. Before starting out, you’re going to want to know if you have it in you. The truth is that everybody has the ability to get healthy, but it’s a matter of desiring it enough that you’re willing to eat fewer pizzas and pancakes and spend more time-consuming proteins and vegetables. Pep talks, motivational podcasts, or a workout buddy can be possible ways to stick to your commitment.
  • Don’t overdo it. Your body will start to act wonky if you decide to try too high of a caloric deficit. Eat well enough that you have energy and enough nutrition. If you’re working out well and paying attention to the foods you’re eating, there’s no reason to cut out too many calories.

Effective cutting is possible. The above tips will help you get started on the right path so that when it comes time for your wedding or beach vacation, you’re where you want to be at. And for a little helping hand, why not check out our dedicated page on fat burners here.

Hi there, I’m Kate Young and I’m a fitness coach from California, but I now live in Austin. I have been involved in so many different sports over the years, including swimming, running, athletics, gymnastics, rugby (yeas, you read that right), baseball, tennis, and so many more that I have lost count.

I just love competing in sports, but struggled to find the one that I would stick with. So, instead I decided to become a fitness coach as it allows me to work with so many different types of athletes.

I’ve also become heavily involved it diet. The reason for this is that I’ve seen too many athletes fail in their fitness goals because their diet didn’t support it. And I’ve seen just as many people fail in their diets, because their fitness activities weren’t effective.

A lot of my work has involved working up with college tennis teams where I have tailored some endurance type fitness programs. Tennis coaches are great at teaching techniques, but a lot of them struggle with general fitness levels.

And that’s where I come in. On this site I contribute to anything tennis, fitness and diet related, which will help you get to your goals quicker and with more ease. And if you have some very specific questions then why not reach out on one of the social media channels where all of us are very active.

We will be happy to hear your thoughts

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