How long does it take to lose fat while cutting?

posted 14 hours ago

Factors like age, gender, size of calorie deficit, and your starting point affect how long it takes to lose fat while cutting.

However, it's possible to realistically aim to lose about 0.5 to 1 kg of body weight per week while cutting , and some of that will be fat. Keep in mind that fat loss isn't a linear process; you may lose fat faster at first, but the rate changes over the weeks.For some people this may be too slow, but in this text you will understand why things are this way and why it is important to adopt a gradual plan to lose fat.

How fat loss occurs when cutting

The cutting process in bodybuilding refers to the phase in which the bodybuilder seeks to reduce body fat while trying to maintain as much muscle mass as possible.

This process involves adopting a calorie deficit—burning more calories than the body needs. The idea is to force the body to draw on stored fat reserves for energy, resulting in fat loss.

A calorie deficit is achieved primarily by reducing calories from the diet, but including aerobic exercise helps maximize calorie expenditure, while weight training is maintained to preserve muscle mass.

This combination helps maintain an active metabolism and muscle mass, which is crucial because muscle burns more calories than fat, even at rest. The key to successful cutting is carefully balancing nutrient intake and exercise to ensure fat loss while minimizing muscle loss.

Factors that influence the speed of fat loss

As we've seen, with proper weight loss, you can expect to lose approximately 0.5 to 1 kg per week. However, this estimate can vary depending on a number of factors that vary from person to person.

Here are some of the main factors that affect the speed of fat loss during a cut:

Genetics : Genetics plays a crucial role in how the body stores fat and loses weight. Some individuals may lose fat more easily due to their genetic predisposition to burn calories more efficiently.Size of the calorie deficit: The larger the calorie deficit—the calorie cut—the more fat will be used to make up for the lack of energy. However, the more difficult the process will be, as you'll experience more hunger, feel weak, and give up more easily.Physical exercise : Regular physical activity is essential to complement the calorie deficit generated by a low-calorie diet. Aerobic exercise, such as running or swimming, is effective for burning calories. Strength training helps build muscle mass, which in turn increases basal metabolism, allowing the body to burn more calories even at rest.Age : As we age, for a variety of reasons, our metabolism tends to slow down, which can make fat loss more difficult. Additionally, hormonal changes with age can also affect how the body stores and burns fat.Hormones : Hormones such as insulin, cortisol, and sex hormones have significant influences on weight regulation and body fat distribution. Hormonal imbalances can hinder fat loss and even promote weight gain.Lifestyle : Factors such as sleep and stress also have significant impacts on fat loss. Lack of sleep can affect the hormones that control hunger, while high levels of stress can increase cortisol production, which is associated with increased abdominal fat.

These were just a few (the most important) factors that can influence fat loss. So, even if 0.5 to 1 kg per week is considered a healthy fat loss rate, this can still change.

Why it's important to lose fat "slowly" when cutting

When looking at the estimated amount of fat you can lose per week, some people may be discouraged by how slow the process is. While the fat-burning process is naturally slow, this is extremely important for short- and long-term results.

First and foremost, losing fat slowly during the cutting phase is crucial to preserving muscle mass . The more severe the cutting—the greater the calorie deficit—the faster the weight loss, but the greater the chance the body will need to break down muscle tissue to meet energy demands.

This happens because, in an extreme calorie deficit, the body seeks all possible sources of energy, and muscle tissue, which is metabolically active, can be used as an energy source. Remember that losing weight quickly doesn't mean losing fat quickly.

This way, a more gradual approach allows the body to adapt to changes in diet and exercise without relying on muscle for energy, thus maximizing fat loss while minimizing muscle loss.

Furthermore, slow fat loss contributes to the sustainability of the plan and the maintenance of long-term results. Extremely restrictive diets or those with drastic calorie cuts can be difficult to maintain and can lead to mood swings, binge eating, and weakness.

Finally, losing fat gradually and consistently helps establish healthy eating habits and promote lasting behavioral adjustments that are essential for maintaining your desired weight and body composition after the cutting period ends. This also helps improve basal metabolism, ensuring the body continues to burn calories efficiently.

Conclusion

The amount of weight you can healthily lose per week during a cutting period varies, but generally a loss of about 0.5 to 1 kg of total body weight per week is recommended.

This weight loss rate allows for a calorie cut sufficient to promote fat burning, while still being moderate enough to minimize muscle loss and avoid negative effects on metabolism and overall health.

Additionally, losing weight at this rate helps ensure that the lifestyle changes associated with cutting, such as diet and exercise adjustments, are sustainable in the long term.

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