How fast can you safely lose fat?

1 pound per week? 2? More?  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ [STACKS]( [SUPPLEMENTS]( [COACHING]( [BOOKS]( Hey there, Broadly speaking, there are two schools of thought about how quickly you should lose fat when cutting: On the one hand, some people advocate slow cutting, which involves using mild calorie restriction and minimal exercise to slowly shave body fat, usually over the course of many months. And on the other hand, many experts recommend using an extreme calorie deficit and exercise regimen to rapidly transform body composition. Which approach is best? Or is there an even better way? Let’s find out. The supposed advantages of slow cutting are better muscle retention, better workouts, and less hunger, and fewer cravings. In short, slow cutting is often sold as an “easier” way to lose fat. There’s some truth here. By maintaining a small calorie deficit (around 10%, usually) and doing just a few workouts per week, you can experience fewer or less severe side effects of dieting. That said, the upsides aren’t significant in most people, and they come at a price: time. It’s called “slow” cutting for a reason, and for many dieters, extending the duration of a cut causes more problems than eating less food. For example, if you eat about 10% fewer calories than you burn every day instead of 20%, you’ll at least double the time it’ll take to reach your fat loss goal, and chances are it’ll take significantly longer than you anticipate. What’s more, by stretching out the timeline, you can also increase the likelihood of failing altogether and giving up on your quest for a better body composition. Why? Because for many people, the longer they remain in a calorie deficit of any size, the more likely they are to fall prey to the many disruptive factors that can derail progress—life distractions, dietary goofs, calendar complications, and the like. Rapid weight loss can be equally problematic, too. Regardless of your macros or dietary protocol, if you eat too little and move too much, you’ll lose fat quickly, of course, but you’ll also lose significant amounts of lean mass as well as some of your sanity to boot. What to do, then? Fortunately, there’s a golden mean between these extremes, which is my general recommendation for most people wanting to get leaner. To maximize fat loss while minimizing unwanted side effects like muscle loss, metabolic slowdown, and energy and performance slumps . . . - Eat 75 to 80% of the average number of calories you burn every day. - Eat around 1 gram of protein per pound of body weight per day (or around 40% of daily calories if you have a lot of fat to lose). - Do 3 to 5 hours of strength training per week. - Do no more than 2 to 3 hours of cardio per week. By following that simple formula, you can lose 1-to-2 pounds of fat per week while preserving or even gaining muscle and strength (depending on how new you are to resistance training) and avoiding most of the downsides associated with dieting. You can also add a couple of [evidence-based supplements proven to boost fat loss]( into the mix for even better results, but this is entirely optional. And that’s it—the foundation of intelligent and effective fat loss. What else can you add to your body composition playbook to get fitter, leaner, and stronger even faster? I break it all down in my bestselling fitness books for men and women. For men trying to gain their first 25 pounds of muscle or get to 10 to 15% body fat: ⇒ [( For women trying to gain their first 15 pounds of muscle or get to 20 to 25% body fat: ⇒ [( For advanced lifters trying to reach their genetic potential for muscle and strength: ⇒ [( These books have helped tens of thousands of people of all ages and circumstances build their best body ever, and they can do the same for you. Go for it! Mike P.S. Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: ⇒ 1) Want to be your own coach? Read one of my bestselling books for [men]( and [women](. ⇒ 2) Want free workout and meal plans? Download my science-based diet and training templates for [men]( and [women](. ⇒ 3) Want an easy boost? Add a couple of my [all-natural sports supplements]( to your regimen, like a [protein powder]( [pre-workout]( or [fat burner]( (and save 20% on your first order with code LEGION20). (Looking for something else? [Fish oil]( [Multivitamin]( [Post-workout]( We’ve got it all, frando. Check out everything [here]( ⇒ 4) Want personalized help? Check out my [custom meal plan]( and [VIP one-on-one coaching]( services. ⇒ 5) Want a free workout app? Whether you’re a beginner or an experienced weightlifter, [Stacked]( can help you gain muscle and strength faster. And if none of that tickles your neurons, you might like all the simple, practical, and evidence-based teachings over at my [blog]( [podcast]( [YouTube channel]( and [Instagram](. Want to earn cash back on every purchase you make? [Click here to learn how](. Already have a rewards account? [Click here to view your point balance](. 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