Here at Hypuro Fit we have seen client success, when it comes to fat loss, over and over again. Need proof? Here are some screenshots of actual clients.
I know those are only three examples, but I feel like any more would just keep you scrolling needlessly. We have been helping clients lose fat and gain muscle since we kicked things off back in 2020!
I say all that not to boast, but to hopefully show that the things we are about to talk about work and they have been tested in the field.
Principle #1 - Foundations First - Add Before You Subtract
Too often people who need to lose body fat go from eating whatever they want, to what they perceive as a healthy diet. Really what they end up doing is barely eating anything for a couple of weeks, lose some weight, then yo-yo back once they realize they are miserable and hungry and can't sustain the overly restricted diet they fell into.
We don't teach our clients to dive straight into a fat loss stage when they begin working with us. Rather, we apply our principle of adding before subtracting.
What do we add? Resistance training and optimal protein consumption. With the proper regiment of resistance training, compounded with eating about .7 grams of protein per lean body weight (ends up being between 100-150g of protein a day for most people), we protect our clients lean body mass while keeping them feeling pretty darn full from all the protein they end up eating.
The last thing you want to do is lose a bunch of weight only for 30-45% of it come from your muscle mass loss. That would not help the longterm goal for overall health!
Principle #2 - Timing A Cut
Once you have upped your protein and have established a solid exercise routine, you are now in a place to implement your first real cut. The next thing you need to establish is your timeline.
Typically we like to see a fat loss of 1% per week, which ends up being 1-2 pounds per week on average. The reason we don't want more than that is that typically means we are being too aggressive and it will be hard to sustain long term. People get discouraged when they "only lose one pound" but if you did that for a year then you'd be down 52 pounds, and I think most people would be pretty stoked about that!
With that in mind, if your goal is to lose 10 pounds, then an overall timeline of 5-10 weeks is reasonable. If you need to lose more than that, we don't recommend going over 12 weeks before your first diet break.
A diet break doesn't mean you are going back to pounding back the double cheese burgers every day. It simply means introducing a few more GOOD calories so you enter into maintenance for a couple of weeks. This gives your body and mind a break while keeping your metabolism healthy.
After 1-2 weeks, you can begin the cut again if needed and you feel like you can maintain it for another 4-12 weeks.
Principle #3 - Removing the Nonessentials
You might see other fitness professionals suggest to start counting calories/macros in order to be more precise about what exactly you are eating, and we definitely recommend that for some of our clients. But before getting extremely granular, we usually recommend people start a cut by focusing on some obvious things that aren't necessary nutritionally needed.
To begin your cut, follow these rules:
No Liquid Calories
This includes sodas, juices, milk, sweetened coffees, and alcohol (especially alcohol). These things aren't necessarily bad in and of themselves, but they can add calories you simply don't need throughout your day.
As an example, an 8oz glass of orange juice has about 110 calories. If you have that with your breakfast, and then a glass of wine at night (about 120 calories for 5 oz) then you have drank 230 calories right there. To be in a modest deficit you only need to be 250-500 calories below maintenance and, as you can see, liquid calories are going to hurt you easily.
Avoid Eating Out as Much as Possible - No more than once a week
This one can be hard for some, but it's essential. When you eat at a restaurant, you simply aren't in control of your food. Even if you order the "healthy" thing on the menu, you have no idea how much butter or cooking oil was used. This makes it hard to be consistent, which is the biggest aspect of being in a cut.
Only Snacking on lean protein, fruits, and veggies
If you are in a calorie deficit, you're going to feel a little hungry throughout the day. So accept that going in. But that doesn't mean you can't snack to help curb the appetite and avoid going overboard at your next meal.
So have plenty of fruits, veggies, and lean protein snacks handy throughout the day to help you out!
Include protein, fruits and/or veggies at every meal!
Have one yummy meal a week
Once a week, I want you to eat something you genuinely enjoy. This isn't a day of eating whatever you want, just one meal. This will act as a bit of a stress relief valve emotionally, and also keep your metabolism firing. Make it a date night, or an outing with friends if you can!
Now Go!
With everything above in place, go try it out! Just be sure to not try to jump right into a cut until your exercise and protein are dialed in and consistent.
The last and most important rule is that the most important thing is your adherence and consistency. If you do everything above perfectly only every other week, or 4 out of 7 days, then don't be surprised when you don't see the results you want.
This is why having a coach can be super helpful to keep you accountable and help you navigate these principles in your every day life!
If you need help implementing these things, be sure to connect with us to chat about what 1:1 coaching looks like!
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