Have you ever felt like it was really hard to lose fat despite diligent exercise and dieting? It's frustrating when your hard work doesn't seem to yield results, despite your discipline.
So, this article is here to discuss the proper cutting method so you can lose body fat quickly and healthily. Furthermore, I'll explain strategies for maintaining muscle mass to keep your body proportioned and fit.
What is Cutting in the Fitness World?
Cutting is a specific phase in the fitness world that focuses on reducing body fat without losing muscle. Unlike regular diets, cutting emphasizes body composition, not just weight loss.
The concept of cutting originally emerged from the need for athletes and bodybuilders to look lean and defined before competitions. This strategy combines proper nutrition, weight training , and cardio in a measured manner to achieve optimal results.
The key characteristics of cutting include a calorie deficit, high protein intake, consistent weight training, and cardio to burn excess fat . This approach differs significantly from extreme diets, which often compromise muscle mass, energy, and metabolism.
In addition to fat loss, cutting also supports athletic performance, improves body aesthetics, and maintains metabolic health. Therefore, this phase isn't just about losing weight , but rather about building a healthy, defined body.
Overall, cutting is a structured and ongoing process of discipline. When done correctly, the results are long-lasting, safe for the body, and support an overall healthy lifestyle.
Also read: The Difference Between Bulking and Cutting to Shape Your Ideal Body
Basic Principles of Correct Cutting Methods
1. Calculate Daily Calorie Requirements
Knowing your daily calorie needs ( Total Daily Energy Expenditure/TDEE ) is the first step before starting to cut. By calculating your body's calorie needs, you can determine how many calories you need to reduce to burn fat effectively.
TDEE can be calculated based on weight, height, age, and daily activity level. This data serves as the basis for creating a safe and measurable calorie deficit, making the cutting process more effective and achieving more consistent results.
2. Create a Safe Calorie Deficit (Not Extreme)
A calorie deficit means consuming fewer calories than your body burns each day. A moderate deficit, around 10–20% of your daily needs, is enough to lose fat without sacrificing energy or muscle mass.
Avoid extreme deficits, as they can lead to fatigue, hormonal imbalances, and muscle loss. A safe deficit allows the body to retain energy for training, maintains a stable metabolism, and allows for more sustainable cutting results.
3. Determining the Ideal Macronutrient Ratio (Protein, Fat, Carbohydrate)
Proper macronutrient ratios are crucial during cutting to maintain muscle and energy levels. Protein helps maintain muscle mass, carbohydrates provide energy for exercise, and healthy fats support hormones and body functions.
As a guide, you can use a flexible ratio like 40% protein, 30% carbohydrates, and 30% fat, or adjust it to suit your needs and personal preferences. With the right macronutrient ratio, the cutting process will be more efficient and your body will stay fit.
Also read: Are You Sure You're Slim? Here's How to Calculate Your Ideal Body Weight
Effective Diet During a Cutting Program
Cutting diets should be smart, not just about starving. Choose high-quality proteins like chicken, fish, eggs, low-fat dairy, or plant-based proteins like tofu and tempeh to maintain muscle mass and speed up recovery after exercise.
Cut back on simple sugars and refined carbohydrates like white bread, cakes, and sweetened beverages. This will help control calories, maintain stable insulin levels, and prevent fat accumulation.
Don't forget to consume healthy fats and fiber from vegetables to support hormones, energy, and satiety. Avocados, nuts, olive oil, and green vegetables or carrots can be practical and healthy daily choices.
Hydration is also crucial during cutting. Drink enough water and ensure electrolyte balance, especially during weight training or intense cardio, to maintain stable energy levels and optimize progress.
Also read: High Protein Diet: The Secret to Building Muscle Faster
Tips for Effective and Safe Cutting
A calorie deficit should be moderate to maintain energy and muscle tone. Cutting calories too far will only lead to fatigue, muscle loss, and hormonal imbalance.
Protein intake is crucial during cutting. Consume around 1.6–2.2 grams of protein per kilogram of body weight per day, and choose high-quality protein sources to maintain muscle tone.
Protein also helps speed recovery after exercise and supports daily performance. With the right intake, the cutting process is more effective without sacrificing strength.
Adequate sleep, around 7–9 hours per night, and proper recovery support metabolism and muscle recovery. Don't neglect these factors, even if you exercise regularly, because the body needs rest to regenerate.
Track your progress not only through the scale, but also through photos, body circumference measurements, or a body fat caliper. By monitoring real changes in body composition, cutting becomes safer, more structured, and results can be sustained without undue stress.
Maximize Your Cutting Process with Training Equipment from SVRG
Effective cutting isn't just about nutrition and discipline; it also requires the right training to burn fat without losing muscle. A combination of weight training and cardio has been proven to help accelerate cutting results safely and optimally.
To maximize your workout, use supportive exercise equipment like dumbbells , kettlebells , resistance bands , and yoga mats . These tools can be used anywhere to support your cutting process.
Besides exercise, knowing your daily calorie needs (TDEE) is crucial to achieving a safe and appropriate calorie deficit. Calculate your calorie needs and design a cutting strategy that aligns with your TDEE using this handy tool: Calculate TDEE Now .
With a combination of nutrition, proper training, and accurate TDEE calculations, your cutting journey can be more focused, effective, and yield optimal results. Don't wait any longer, start designing the right cut for your ideal body now!
