Fat Loss Is a Skill

Aggressive cuts always look attractive on day one. They almost never look attractive on day forty. The body adapts to large deficits by lowering daily energy expenditure, raising hunger hormones, and making continued adherence much harder than the first two weeks suggested.

The sustainable rate of loss for most people is half a percent to one percent of bodyweight each week. For someone weighing eighty kilograms, that is four hundred to eight hundred grams. It feels slow. It is slow. It is also the rate at which you keep your muscle, your strength, and your sanity.

Plan a cut as a twelve to sixteen week block, then stop. After the block, eat at maintenance for at least eight weeks before attempting another. This rhythm, sprint, recover, sprint, is how lean physiques are built across years rather than collapsed across months.