The core rule
Fat loss happens when you burn more energy than you eat over time. Food quality, timing and diet style matter for hunger and health, but the deficit is what drives fat loss.
How fast?
Aim to lose about 0.5–1% of bodyweight per week. A 220 lb person losing 1–2 lb per week is on track. Faster usually costs more muscle and more misery.
Keep your muscle
- Keep lifting heavy — don't switch to only light 'toning' work
- Keep protein high (0.8–1 g per lb)
- Don't cut too fast
Steps and NEAT
Daily movement outside the gym — steps, standing, chores — can swing your burn by hundreds of calories. Hunger and fatigue on a diet quietly reduce it. A daily step target (e.g. 8–10k) keeps it steady.
Plateaus
Weight bounces with water and food. Only call it a plateau after 2–3 weeks with no change in your weekly average. Then drop 100–200 calories or add ~2,000 steps a day.
Diet breaks
After 8–12 weeks, a 1–2 week stint at maintenance can help with energy, training and sticking with the plan.