The Surprising Upside and Downside to Slow Fat Loss

[krishnaan]

I lost almost 50 kgs and it took me 3 years. So I fully agree with what Dr. MIKE says

[lettucetomatoonion]

I lost 12 lbs in 28 weeks while lifting non stop and people started asking me how much weight I put on. They didn't believe the answer "negative 12" all my lifts went up got cut never too hungry

[johnnyman]

Also, in a mild deficit as opposed to a big deficit, it is so much easier to gain muscle and strength while burning fat during that journey.

[madmardigan]

Im in a position where I still need to lose 8-10kgs but I dont have a lot of muscle mass. Started recomp almost 2 months ago and have made alot of progress. Building decent muscle so im trying not to go too much into deficit and give my body the fuel and protien it needs for recovery. I've noticed the fat loss has slowed down. Gonna be a slower grind. I'll re-evaluate my progress after Xmas and see if I need to focus on cutting harder. Thanks Dr Mike for the tips ❤❤❤

[beebob]

I have had the most success dieting with a deficit between 500-750 calories. Not terribly difficult and has been, for me, the most effective and sustainable way to lose weight.

[cackle]

Fast dieting works for me because I may have ADD and have to see the effects or get discouraged. Maybe in the future I'll slow the cut down but for now I'm pretty happy with the progress even though I feel like crap. Lost about 15kg in less than 3 months!

[westmcgee]

It says there have been 2 comments but when I click, it encourages me to be the first to comment.
Anyway, this is what I’ve done - the slow burn. Hopefully, the transition to muscle gaining will work similarly/effectively.

[Osprey]

I have been dealing with the tired, hungry, irritable for about 5-6 months...it does suck at times, and at others I find I am able to focus on other things. The progress keeps me locked in, although something came up at work this week that kept me out of the gym for a few days so my weight has been hovering for a bit. I am going to try adjusting some things to see if I can get the scale moving again (to be fair, it's only been a week).

[LaMNKY]

I aimed for a pound a day when I was high percent bf and that’s what worked for me, I don’t get irritable but my emotions were a little wacky. It’s easier than a slight diet for me atleast from a motivation standpoint

[csih]

What about muscle retainment? Do you retain more muscle in a smaller deficit granted you consume enough protein in both scenarios?

[viiiRA_]

Wouldn't you also be risking losing more muscle mass if you drop weight faster as well? It's always just been my assumption, I haven't looked for any studies.

[playerzero]

If you're getting all your daily requirements of vitamins, minerals, and electrolytes you won't notice the deficit nearly as much. Most people cut calories but in doing so cut their nutrition as well and they wind up drained, unable to perform, etc.

[himeshsinghshishodiya]

"'Die' for longer" lol
It ain't wrong though.

[pandajohn]

I never have an issue sticking to the deficit when it comes to eating (maybe because I’m still hungry even when bulking #thatsmysecretimalwayshungry), but the inspiration/motivation/self discipline with training is what makes cutting a problem for me..
When bulking/massing I LOVE to train, almost cant get enough of it, because I feel that I’m training for a cause and get gainz every day. When cutting, on the other hand, I just feel like I’m training for nothing and wasting time, even tho I KNOW logically that I train to maintain muscle..
Could you in theory not train during a cut and then start training again when bulking and be in a net positive with gainz? Or will the gainz just yo-yo back and forth? And if training while cutting, is it possible to maintain a lot while training much less during the week? Say, 2 sessions a week (only 1 x per musclegroup per week or so?), or what is the least training one can get away with while still maintaining more than you lose for a net benefit overall?

[theoalbert]

Ye plus, you lose minimal muscle so it's useful if your in a bulk and you want to cut back

[fake-PSL]

I think if you wanna progress as fast as possible keep your cutting phases short, because you'll only grow strength and muscle in your bulking phases

[bambuco]

12 pounds in 12 weeks is a small amount?!
I guess it's kinda relative based on where you start at, huh ...

[leecox]

everyone is always talking about fat loss.
I have no fat. I just want to get buff

[limitisillusion]

Or you could skip all this dieting stuff, focus on a nutritional lifestyle change, and eat at maintenance once you reach your body fat goal.